Choosing the right foods and required portion helps maintain more stable glucose levels throughout the day.
It’s Not Just About Food Choices But also the Portion Size of the food intake. Every food had the maximum amount to take per day to maintain body equilibrium. Keeping blood sugar levels under control is essential for those with diabetes. Blood sugar that spikes suddenly can trigger life-threatening complications.
However, a few simple tips can be done to prevent a spike in blood sugar levels. Not only what is eaten, but also the size of the portion each meal.
1. Quality sleep
Poor sleep or inconsistent sleep patterns disrupt hormone balance and insulin sensitivity, making blood sugar more difficult to control.
Sleeping Duration
Aim for 7–8 hours of quality sleep per night to support healthy metabolism and glucose regulation.
2. Avoid sugary drinks
Sugary drinks, juices, and processed snacks cause a direct spike in blood sugar.
Replacing it with water, herbal tea, or snacks such as nuts, seeds, or skinny fruits can reduce glucose fluctuations and support a better insulin response.
Daily Sugar requirement
- The amount of Sugar per day to keep the body normal
- Adult Men: Max 36 grams (9 teaspoons or 150 calories)
- Adult Women: Max 25 grams (6 teaspoons or 100 calories)
- Children & Teens: Max 24-25 grams (6 teaspoons) per day
- Children Under Age 2: 0 grams (no added sugars)
3. Prioritize foods with a low glycemic index
Low glycemic index foods like oats, beans, quinoa, and most vegetables cause a more gradual rise in blood sugar compared to high GI foods like white bread, pastries, or sugary snacks.
4. Prioritize protein and fiber
Combining carbohydrates with protein and fiber slows the digestion and absorption of sugar, preventing rapid blood sugar spikes.
For example, pairing whole-wheat toast with eggs or a salad with lentils can help maintain stable blood sugar levels after meals.
5. Drink enough
Drinking enough water helps flush excess glucose from the bloodstream through urine and supports kidney function.
Dehydration can cause blood sugar to concentrate and spike, so staying hydrated is key to glucose control.
Amount of Water per day
- Men: About 3.7 liters (15.5 cups)
- Women: About 2.7 liters (11.5 cups)
6. Healthy fats should not be left out
Good fats from sources like avocado, olive oil, seeds, or nuts can slow the digestion and release of glucose.
Including good fats in your diet supports longer-lasting satiety and more balanced blood sugar levels.
7. Portion control
Healthy foods can also cause blood sugar spikes if consumed in large amounts.
Adjusting portion sizes, especially for carbohydrates such as rice, can help manage blood sugar levels more effectively without the need for drastic dietary restrictions.
The quantity of salt intake for the day
Salt
- Healthy Adults: Limit to 5 grams of salt (about 2,300 mg of sodium) per day. The American Heart Association suggests an ideal limit of 1,500 mg of sodium for most adults.
- Children: Children and toddlers require significantly less salt depending on their age and energy needs
