Managing diabetes is often about the small, everyday choices that add up to make a significant impact. From meal timing to food pairing, even subtle adjustments can help stabilize blood sugar levels and support long-term health. A recent article from Indian Express explores this concept through the lens of nutritionist Deepsikha Jain, who rated common daily habits for people living with diabetes. Her ratings sparked discussion and offered a springboard for deeper insights from certified diabetes educator Kanikka Malhotra. The article’s tone is thoughtful and informative, aligning with the serious but practical nature of diabetes management. For those seeking guidance on how to control sugar levels naturally, this breakdown offers both clarity and caution.

Jain’s ratings included habits such as eating fruit on an empty stomach, prioritizing fat first in meals, eating vegetables before the main course, avoiding late dinners, and walking after meals. While her ratings — ranging from 1 to 10 — provide a quick reference, Malhotra’s expert commentary adds essential context to each practice. Together, their insights help clarify what truly supports blood sugar control.

One widely debated topic is whether to eat fruit on an empty stomach. Jain rated this habit a low 2 out of 10, citing the risk of sugar spikes. Malhotra agrees that fruit sugars can be rapidly absorbed when eaten alone, causing sharper blood sugar rises. However, she emphasizes that fruit is still a valuable part of a healthy diet. The key lies in pairing fruit with protein or healthy fats, which slows down absorption and moderates glucose impact. Choosing fiber-rich fruits like apples, pears, or berries — and avoiding fruit juices or canned varieties in syrup — can make a significant difference. I found this detail striking because it challenges the common fear that people with diabetes must avoid fruit altogether.

Another practice Jain rated highly was the idea of “fat first” on an empty stomach, giving it a 10 out of 10. Her reasoning is that fat can help balance blood sugar levels. Malhotra expands on this by explaining that fat does indeed delay gastric emptying, which can blunt initial glucose spikes. However, she cautions that high-fat meals may lead to delayed and prolonged blood sugar elevations, particularly in individuals with type 1 diabetes. This is due to the way free fatty acids increase insulin resistance and stimulate glucose production in the liver. Excessive intake of saturated fats can also negatively affect cardiovascular health. Malhotra suggests a more balanced approach: include healthy fats as part of a meal that also contains fiber and lean protein, rather than consuming fat in isolation.

When it comes to post-meal habits, walking earns a perfect score from Jain, and Malhotra firmly supports this recommendation. Walking for just 10 minutes after a meal can significantly reduce post-prandial glucose spikes and improve long-term blood sugar control. Even shorter walks — as brief as two to five minutes — offer benefits if done consistently. This is one of the most accessible and effective strategies for managing diabetes, and it requires no special equipment or planning. It’s a reminder that small, consistent actions can have a powerful cumulative effect.

Jain also rated the practice of eating vegetables before meals as 9 out of 10, and Malhotra backs this with scientific reasoning. Non-starchy vegetables such as leafy greens or salads are rich in fiber, which acts as a barrier to slow down the absorption of sugars from the rest of the meal. This simple sequencing — starting with veggies — can help flatten glucose curves and support metabolic stability. It’s a strategy that is easy to implement and aligns with broader nutritional guidelines for balanced eating.

On the other end of the spectrum, late dinners received a low rating of 1 out of 10 from Jain, and Malhotra concurs. She explains that eating late disrupts the body’s natural circadian rhythms. Insulin sensitivity tends to decline in the evening, meaning that the body is less efficient at managing glucose levels at night. This can lead to elevated blood sugar and cortisol levels, which over time may increase the risk of complications. Choosing to eat earlier in the evening, and avoiding heavy meals close to bedtime, supports better overnight glucose control and overall metabolic health.

These expert insights highlight that while quick tips and ratings can be helpful, the science behind them is often more nuanced. For people managing diabetes, the goal isn’t to follow rigid rules but to understand how different habits interact with the body’s systems. Balanced meals that include fiber, protein, and healthy fats, along with mindful timing and light activity, offer a sustainable path toward better glucose control.

In summary, managing diabetes effectively involves more than avoiding sugar. It’s about making informed, thoughtful choices throughout the day — from what you eat and when, to how you move. With guidance from experts like Deepsikha Jain and Kanikka Malhotra, individuals can adopt practices that are both practical and grounded in science. Whether it’s taking a short walk after dinner or starting a meal with vegetables, these small steps can lead to lasting improvements in health.

Read more at indianexpress.com