Easy and effective blood sugar management, let's start like this

The "Reverse Eating Method" with a high effect relative to effort

If managing blood sugar feels difficult, I recommend starting with the "reverse eating method." This involves eating dietary fiber first during a meal, followed by protein and fat, and finally carbohydrates. In other words, eating in the order of vegetables, meat, and rice. Simply changing the order of eating can significantly reduce post-meal blood sugar spikes, even when consuming the same foods. This is because fiber creates a sticky mesh in the intestines, slowing down the absorption of food. When digestion slows down, less glucose reaches the bloodstream gradually, resulting in a gentler blood sugar curve. The timing of consuming desserts like cookies and ice cream is also important. Eating them as snacks on an empty stomach causes blood sugar to spike rapidly. Therefore, the best time to enjoy desserts is after a meal.

 

A 'spoonful' that makes blood sugar management easier

Acetic acid, the main component of vinegar, temporarily inactivates glucose-degrading enzymes, causing glucose to reach the bloodstream more slowly, and encourages cells to burn more glucose, helping to stabilize blood sugar levels. It is helpful whether taken before or after meals, but consuming vinegar before meals is slightly more effective.

 

Peanut butter is a food rich in unsaturated fatty acids and protein. Proteins and fats help maintain a feeling of fullness for a longer period, thereby limiting carbohydrate intake. In particular, unsaturated fatty acids have the effect of lowering blood sugar levels and improving insulin resistance.

 

*Vinegar: The undiluted form can cause heartburn, so it should be diluted in at least 250mL of water per tablespoon before drinking.

*Peanut butter: Choose products with low sugar content and consume no more than two tablespoons a day.

 

© shutterstock

Continuous Glucose Monitoring Device for Checking and Improving Management

By visually monitoring blood sugar trends through a continuous glucose monitor, individuals can review their eating and lifestyle habits and develop personalized management plans. The continuous glucose monitor is a device attached to the skin surface that measures blood sugar without blood sampling. The measurement results are transmitted to a dedicated smartphone app or receiver, allowing real-time, 24-hour monitoring.

 

The timing when blood sugar levels must be checked is 30 minutes to 1 hour after eating, when blood sugar is at its highest. If blood sugar is too high at this time, you should move your body to lower the levels. Measuring blood sugar after a meal can also help identify foods to be cautious of. According to the Weizmann Institute of Science in Israel, even when consuming the same food, the increase in blood sugar varies from person to person. This means that even foods known to be healthy may need to be avoided by some individuals.

 

The Den Magazine September 2024 Issue

Written by Kim Ga-young (HiDoc Health and Medical Reporter)

.........

Blood sugar levels before and after each meal, fasting, and before sleep.

Measuring blood sugar at least six times a day with a needle

Even measuring is quite a hassle.

I'm thinking about whether to buy a continuous glucose monitor.

Before meals, take a spoonful of vinegar for your health.