Fruits don’t lower blood sugar, but they can help stabilize it. Eating fiber-rich, low-GI fruits before meals can slow glucose absorption and reduce blood sugar spikes. Berries, kiwi, apples, and grapefruits are good choices. Consume 200-350g of fruit daily, with diabetics limiting to 200g split before meals.
Vinegar can improve blood sugar management by reducing disaccharidase activity, which slows starch hydrolysis. Use 20-28g of vinegar in dishes or as a dressing. For those who dislike vinegar, sugar-free or low-sugar yogurt can be an alternative due to its protein and fat content, which can help delay stomach emptying and reduce the glycemic impact of a meal. Aim for about 200-250ml of yogurt daily to support blood sugar control without causing a significant increase in blood sugar levels.
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