text / Edited by Zhao Yanan/ Yuan Yue
[Sohu Health] To control sugar, it is important to pay attention to diet. In fact, eating the same food and whether you exercise after a meal also affects the sugar control effect. Recently, the latestThe study found that people with type 2 diabetes who walk for 20 minutes after dinner can improve blood sugar after meals, and there is no risk of nighttime hypoglycemia.
Walk 20 minutes after a meal to improve blood sugar
The study involved 29 patients with type 2 diabetes. The test subjects took oral hypoglycemic drugs normally and followed a standardized diet with meals at 7:00, 11:30 and 17:00 every day.
The subjects carried out two experimental phases in a crossover order. In the first phase, the subjects walked on the treadmill for 20 minutes after eating. Short-term moderate-intensity exercise. In the second phase, the subjects rested 20 minutes after the meal.
Research shows that moderate-intensity exercise after a meal can reduce the peak blood glucose, average blood glucose level and peak blood glucose level 2 hours after a meal. In particular, the blood glucose level after 20 minutes of walking after dinner is lower than the blood glucose level without exercise , But its impact is limited to 2 hours after dinner.
In addition to exercise after a meal, the order of eating is also important
Even if you eat the same food, the different order of eating has a great impact on blood sugar!
At the 2019 annual meeting of the American Diabetes Association (ADA) held recently, researchers from Cornell University in the United States released a report: the same food in a meal, Eating protein and vegetables first, then carbohydrates, can better stabilize blood sugar.
In this study, patients with type 2 diabetes were divided into three groups, and they all ate the same meal, including four foods: bread, juice, meat and vegetable salad . Among them, the first group ate bread and juice first, followed by meat and vegetable salad;The second group is the opposite, eating meat and vegetable salad first, then bread and juice. In the third group, bread, juice, meat and vegetable salad are mixed together and eaten at the same time, like a sandwich.
The study found that the second group (eat meat and vegetable salad first, then bread and juice) had the most stable blood sugar after meals. By comparison, in the first group (eating bread and juice first), the peak blood glucose after a meal was about 50% higher than that in the second group. The third group (eating all foods at the same time) had 40% higher postprandial blood glucose peaks than the second group.
Eat limited time, you can also control sugar
Want to control sugar , Pay attention to the meal time, it is also very effective. AustraliaA study by Dredder University found that men with high risk of type 2 diabetes limit their food intake to 9 hours a day, which can better control blood sugar.
Researchers evaluated the effect of limited-time diet on blood glucose in 16 type 2 male diabetic patients. The subjects followed two schedules to eat, one from 8 am to 5 pm, and the other from 12 noon to 9 pm.
The study found that both schedules improved the subjects’ blood glucose response.
The University of Alabama at Birmingham also found similar results in a preliminary study. The study recruited eight men with prediabetes.
The subject’s daily eating time is controlled within six hours for five weeks, and then the eating time is extended to 12 hours, and the food eaten remains unchanged for five weeks.
Researchers found that the subjects’ blood sugar levels did not change, but their insulin sensitivity (that is, the body’s ability to process sugar) and blood pressure improved. This research is ongoing Accept pre-publication review.
1. Can the sequence of food presentation influence postprandial glycaemia?
2. Twenty Minute Moderate-Intensity Post-Dinner Exercise Reduces the Postprandial Glucose Response in Chinese Patients with Type 2Diabetes
3. American diabetes Association 2019 Annual Meeting | Lose weight without fasting? "Don’t eat after lunch" is praised
4. Experts say time-limiting diet is good for blood sugar