Diabetes has quietly entered almost every household today. Statistics show that one in nine people is living with the condition. What is more worrying is that even younger adults are increasingly being diagnosed with type 2 diabetes.
Doctors say that poor eating habits and an unregulated lifestyle are damaging insulin sensitivity at an early age. As a result, metabolic health gradually deteriorates. Weight gain becomes common, energy levels drop, and the risk of developing type 2 diabetes continues to rise.
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Nutritionists point out that certain foods have a high glycaemic index, which means they cause a sudden spike in blood sugar levels after consumption. Cakes, sweets and refined carbohydrates fall into this category. The good news, however, is that with a few simple habits, these sugar spikes can be controlled.
Three easy ways to control post-meal blood sugar
A 10-minute walk after meals
To manage a sudden rise in blood sugar, a short walk after eating can be highly effective. Research published in the journal Scientific Reports shows that walking for just 10 minutes after meals helps regulate postprandial (after-eating) blood sugar levels.
Drinking water before and after meals
Adequate hydration plays an important role in keeping bodily functions balanced. It also helps regulate blood sugar levels. A study published on PubMed Central notes that drinking water before and shortly after meals helps the kidneys filter excess glucose and remove it through urine, keeping blood sugar in check.
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A high-fibre diet
Improving blood sugar response requires increasing fibre intake. Fibre not only supports healthy digestion but also improves metabolism. This has a direct impact on insulin sensitivity, helping the body manage glucose more efficiently.
