Dietary strategies for blood sugar management and nutrition

Medical experts suggest several dietary adjustments to stabilize blood sugar levels and improve overall health. One approach involves a moderate reduction in carbohydrate intake, such as reducing a single bite of rice or bread per meal, and replacing those calories with protein-rich foods like fish, meat, or eggs.

To manage glucose effectively, experts recommend the ‘211 plate method,’ which consists of 50% vegetables, 25% protein or whole grains, and 25% meat. It is advised to avoid consuming fruit on an empty stomach to prevent fructose spikes and to recognize that starchy items like pumpkin, corn, and potatoes should be counted as carbohydrate replacements rather than vegetables.

Regarding dairy, experts note that while milk contains lactose, its glycemic response is slower than sugar or refined grains. Consuming milk at breakfast can help stabilize post-meal blood sugar and increase satiety due to its protein content. For those with lactose intolerance, yogurt or cheese can serve as alternatives. A recommended daily intake for healthy individuals is between 300 to 500 grams of milk.