Managing blood sugar levels is very challenging, particularly in today’s food environment, where processed carbohydrates dominate our daily meals and make it difficult to maintain healthy levels.
The prevalence of starchy and sugary foods in modern diets not only affects blood sugar but also makes people more likely to overeat throughout the day, creating a cycle that is hard to break.
Nutritionist from The 1:1 Diet, Mark Gilbert said the key to lowering blood sugar levels is to build meals around protein and consume it before any starchy or sugary foods.
Mark said: “Build your meals around protein. Eat the protein first and eat the starchy and sugary foods last.
Eating protein-rich meals can lead reduced blood sugar levels
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“Try to also reduce the serving sizes of starchy and sugary foods. This will help stabilise blood sugar.”
Mark emphasised the overall goal of reducing blood sugar levels is reducing visceral fat. Visceral fat is the harmful fat around your heart and abdominal organs.
He said: “The overall key is to reduce the visceral fat, allowing the organs to function normally again.
“It was demonstrated in the DiRECT study that visceral fat, in the liver and pancreas, was significantly reduced in all subjects and this was the mechanism that reversed diabetes, having an enormous effect on lowering blood sugar.”
The nutritionist advised people to avoid carbohydrates as they could lead to people potentially overeating.
Mark said: “The only food group that increases blood sugar substantially is carbohydrates, and most foods people eat these days are full of processed starchy and/or sugary carbs.
“These foods are also most likely to make us overeat and take in more calories over the course of the day.
“Reduce these, get the balance right, and visceral fat can be avoided or reduced.”
The expert recommended cutting out carbs from your diet
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Through consistency and maintaining the diet changes, people can expect to see their blood sugar levels decrease.
Recently a nutritionist shared three foods that can “help insulin sensitivity and lower fasting blood sugar”.
The expert recommended people have cinnamon, apple cider vinegar and bitter melon in their diets.
The expert said: “Lowering blood sugar levels involves more than dietary changes – it’s about building a sustainable, balanced lifestyle. By incorporating these strategies, you can support better glucose control while improving overall health.”
