Eat this 30 minutes before meals to avoid blood sugar spikes.

New research, just published in the medical journal Clinical Diabetology, has found an incredibly simple way to avoid blood sugar spikes after meals.

Dr Anoop Misra, Director of Fortis Hospital - a specialist in diabetes treatment, and Dr Seema Gulati of the National Diabetes, Obesity and Cholesterol Foundation of India analyzed a series of studies related to eating methods to avoid post-meal blood sugar spikes and concluded that "lining" the stomach before meals is a smart way that can be as effective as blood sugar control drugs.

Researchers have found an innovative yet simple way to control blood sugar: "Snack" before meals, according to the Indian Express .

Researchers have found a creative yet simple way to control blood sugar: "Line your stomach" before meals.

The results showed that simply eating nuts such as almonds containing good fats, a little protein such as boiled eggs or a high-fiber salad within 15-30 minutes before a main meal containing carbohydrates, can help reduce blood sugar spikes after meals by up to 20% and control blood sugar better.

Specifically, eating 20 grams of almonds 30 minutes before a main meal can reduce the post-meal blood sugar spike by 28%. While eating protein (like boiled eggs) or fiber (like vegetables) reduces this level by 20 - 25%.

This pre-meal “snack” strategy may be a practical, drug-free approach to controlling blood sugar and potentially reversing prediabetes in some cases.

This is a very novel and practical approach for diabetic patients with markedly elevated post-meal blood sugar levels, said Dr Misra, according to the Indian Express.

Because postprandial blood sugar is the first sign of diabetes and will have a cumulative effect on fasting blood sugar later on, controlling it at this stage is very important. It is also linked to cardiovascular disease, so this diet can reduce risk factors.

A pre-meal snacking strategy may be a practical, non-pharmacological approach to improving blood sugar control and potentially reversing prediabetes in some cases.

Why 30 minutes before meals?

According to Dr. Gulati, 30 minutes is the time it takes for the gut to respond and release hormones. Eating before a meal ensures that there is some insulin in the body. It also helps trigger a hormone that stimulates the body to produce more insulin, slows digestion, reduces the amount of sugar produced by the liver, and reduces appetite. It stimulates the hormones that release insulin that regulate blood sugar after a meal. So when you eat your main meal, these hormones are already in the blood and sugar levels don't spike.

Other findings

Research also shows that consuming 30 ml of olive oil 30 minutes before a carbohydrate-rich meal is effective in reducing and delaying postprandial glucose release in diabetic patients.

Or "lining your stomach" with vegetables and beans 15-30 minutes before main meals is also effective in improving sugar tolerance without gaining weight.

Source: https://thanhnien.vn/nghien-cuu-lot-da-thu-nay-30-phut-truoc-bua-an-khong-lo-duong-huet-tang-vot-185250308230119931.htm