Nutritionist Reveals Best Practices for Blood Sugar Control, Debunks ‘Fat First’ Myth
New Delhi: A leading nutritionist is challenging popular dietary trends, offering evidence-based advice for managing blood sugar levels and mitigating diabetes risk. Dr. Aseem Malhotra emphasizes the importance of timing and food choices, debunking the “fat first” approach and highlighting the benefits of simple habits like post-meal walks and prioritizing vegetables.
While social media is rife with quick-fix solutions, Malhotra stresses a balanced approach is key. He cautions against excessive fat consumption, noting it can lead to erratic glucose production and possibly worsen cardiovascular health. “‘Fat first’ is not a global fix,” Malhotra states, advocating instead for meals incorporating healthy fats, fiber, and lean protein.
Recent research underscores the effectiveness of a 10-minute walk after eating,demonstrating significant reductions in post-meal glucose spikes and improved long-term blood sugar control. Even shorter walks, lasting just 2-5 minutes, can be beneficial when practiced consistently.
Malhotra also confirms the scientifically proven benefits of consuming non-starchy vegetables – such as salads or sautéed greens – before the main course. The fiber in these vegetables slows down sugar absorption into the bloodstream.
Conversely, late dinners pose a risk to metabolic health. Insulin sensitivity decreases at night, leading to higher sugar and cortisol levels. ”Choose early dinners and prioritise veggies for steadier blood sugars and overall metabolic health,” malhotra advises.