After eating food, the level of sugar in our blood increases, and it is very important to control it. This risk can increase especially for people suffering from diabetes. This condition is called postprandial hyperglycemia. If it is not controlled at the right time, it can become a serious problem. Let us know how to control the sugar level in the blood.

1. Foods with a low glycemic index (GI)

The glycemic index (GI) indicates how quickly certain food items are absorbed into the bloodstream and raise blood sugar levels. Foods with a low GI (55 or less) are digested and absorbed slowly, which does not cause a sudden rise in blood sugar. Include low-GI foods in your diet, such as whole grains, legumes, non-starchy vegetables, and fruits. This can help control sudden rises in blood sugar.

2. Pay attention to the quantity of food

Even healthy foods can cause a spike in blood sugar if eaten in large quantities. You can control the amount of carbohydrates you eat by practicing portion control. Use smaller plates, measure your portions and avoid second meals. This can help better control blood sugar levels.

3. Be active after eating

Physical activity helps your body use glucose more effectively. Taking a short walk or doing light exercise after eating can lower blood sugar levels by increasing insulin and promoting glucose absorption by muscles. Even a 10-15 minute walk can help control blood sugar.

4. Include fiber-rich foods

Fiber slows down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar levels. Soluble fiber is especially effective in controlling blood sugar levels after meals. Include fiber-rich foods such as oats, chia seeds, vegetables, and legumes in your diet.

5. Stay hydrated

Drinking enough water is essential to maintain healthy blood sugar levels. Dehydration can cause blood sugar levels to become more concentrated, leading to spikes. Aim to drink at least 8 glasses of water a day. Drink even more if you are active or live in a hot climate. Herbal teas and infused waters can also help with hydration. Controlling blood sugar levels after eating is very important, especially to reduce the risk of diabetes. For this, include low GI foods in your diet, pay attention to the amount of food, stay active after eating, eat fiber-rich foods and stay hydrated. By adopting these tips, you can control blood sugar well.

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