What should I eat to lower my blood sugar?
To lower your blood sugar, the order and pairing of foods matter as much as the menu. Eating vegetables and protein before the carbohydrate on the same plate measurably flattens the after-meal spike. Whole intact grains beat flour versions; beans and lentils are the best carbs on the shelf.
Cut liquid sugar first: juices, sodas and sweetened teas hit faster than any food. Then move the biggest carb load away from the evening.
A 10 minute walk after your largest meal lowers the spike as reliably as many pills. Stack these small habits rather than hunting a magic food.
Source: NHS, type 2 diabetes
See a doctor promptly if
- Excessive thirst, frequent urination, blurred vision or unexplained weight loss. These suggest diabetes and need testing, not tracking
- Sweating, shakiness, palpitations or confusion a few hours after eating that resolves with food, especially if repeated
- A fasting glucose of 126 mg/dL (7.0 mmol/L) or more, or an HbA1c of 6.5 percent (48 mmol/mol) or more on repeat testing
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Answered by the AskDoc Medical Team · Medically reviewed under our Medical Director, MBBS · How we review
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