Nutritionist Reveals Best Practices for โBlood โSugar Control, Debunks ‘Fat First’ Myth
New Delhi: A leading nutritionist is challenging popularโค dietary trends, offering evidence-based adviceโข for managing blood sugar levels โand mitigating diabetes risk. Dr. Aseem Malhotra emphasizes the importance โof timing and food choices, โขdebunking theโข “fat first” approach and highlighting โคthe benefits of simple habits like post-meal walksโฃ and prioritizing vegetables.
While social media isโค rife with quick-fix solutions, Malhotra stresses โคa balanced approach is key. He cautions against excessiveโ fat consumption, noting it can lead to erratic glucose โproductionโ and possibly worsen cardiovascular health. “‘Fat first’ is โขnot a global fix,” Malhotra states, โadvocatingโ insteadโ for meals incorporating healthy fats, fiber, and leanโข protein.
Recent research underscores the effectiveness of a 10-minute walk after eating,demonstrating โฃsignificant reductionsโ in post-meal glucose spikesโ and improved long-term blood sugar control. โEven shorter walks, lasting just 2-5 minutes, can โขbe beneficial when practiced consistently.โข
Malhotra alsoโ confirms the scientifically proven โbenefits of consuming non-starchy vegetables – suchโ as salads or sautรฉed greens – โ before the main course. The fiber in these vegetables slows โฃdown sugarโ absorption into the bloodstream.
Conversely, late dinners pose a risk toโ metabolicโ health. Insulin sensitivity decreases atโ night, leading to higher sugar and cortisol levels. โ”Choose early dinners and prioritise โขveggies forโฃ steadier blood sugarsโ and overall metabolic health,” malhotra advises.