Prolonged sedentary behavior, lack of exercise, plus an unbalanced diet high in energy, sugar, and fat, along with the resulting overweight and obesity, collectively create a "breeding ground" for diabetes. Our bodies struggle to adapt to the immense metabolic pressure brought by modern life, ultimately leading to insulin resistance and the failure of pancreatic β-cell function. For healthy individuals with normal blood sugar levels, actively adopting lifestyle interventions is the most cost-effective fundamental strategy to disrupt the chain of diabetes development.

Scientific diet, the "backbone" of blood sugar management

Of all intervention measures, scientific diet plays an irreplaceable core role—it is both the cornerstone for stabilizing blood sugar and the first step toward health.

Dietary control does not mean starving oneself but rather learning to make smarter and more rational food choices. Its core objective is to maintain stable blood sugar levels and reduce the burden on pancreatic β cells.

1. Reasonable dietary combination

A single dietary pattern is not advisable; balanced combination is the key. It is recommended that everyone follow the dietary structure based on the principle of "Medical Nutrition Therapy for Diabetes."

Staple Foods

Staple foods are the main source of carbohydrates, but refined rice and white flour have a high glycemic index, which can easily cause a sudden rise in post-meal blood sugar. It is recommended to replace 1/3 to 1/2 of daily staple foods with whole grains and legumes, such as brown rice, oats, quinoa, buckwheat, mung beans, and red beans. These staple foods are rich in dietary fiber, and regular consumption can slow down sugar absorption, helping to stabilize blood sugar. For example, when cooking rice, you can make "two-grain rice" (rice + millet) or "three-grain rice" (rice + brown rice + black rice).

Proteins

Consuming a moderate amount of high-quality protein can increase satiety and stabilize blood sugar. It is recommended to consume sufficient amounts of fish, poultry, eggs, lean meat, and soy products daily. The "Chinese Diabetes Prevention and Control Guidelines (2024 Edition)" suggest that patients with diabetes with normal kidney function should consume 15% to 20% of their total energy from protein, ensuring that high-quality protein accounts for more than half of the total protein. Note that cooking methods such as steaming, boiling, and stir-frying should be used more frequently, avoiding deep-frying.

Vegetables

Vegetables, especially leafy greens, are high in volume, low in energy, and rich in dietary fiber, which can enhance satiety and slow gastric emptying. It is recommended to include vegetables in every meal, with a daily total intake of no less than 500 grams, of which dark-colored vegetables should account for half.

Fruits

Fruits are not forbidden, but the method of consumption matters. Choose fruits with a low glycemic index, such as strawberries, blueberries, cherries, grapefruits, and apples, and consume them as snacks between meals, avoiding immediate consumption after meals. Control the intake to about the size of a fist each time.

2 Adjust dietary habits

Regular meals

Maintain three meals a day or small, frequent meals to avoid overeating due to excessive hunger, which helps the pancreas secrete insulin regularly and maintain stable blood sugar throughout the day.

Change the order of meals

Try the eating order "first vegetables, then protein, lastly carbohydrates" to help reduce post-meal blood sugar fluctuations.

Chew slowly

Slow down your eating speed to give your brain enough time to receive the "satiety" signal, which helps prevent overeating.

3 Stay away from the "hidden sugar" trap

Many seemingly healthy foods are actually "sugar 藏糖大户." It is crucial to learn how to read food labels and make the right food choices.

Focus on carbohydrate content

This is a core indicator that directly affects blood sugar.

Identify the aliases of various sugars

Besides white sugar, be wary of high-fructose corn syrup, maltose, honey, concentrated juice, sucrose, and trehalose, among others. In the ingredient list, the higher these components rank, the higher their content, and they should be selected with caution.

Stay away from high-sugar foods

Flavored beverages such as milk tea, fruit juice drinks, and yogurt drinks are typically very high in sugar; snacks and pastries such as biscuits, cakes, potato chips, and dried meat; condiments such as ketchup, salad dressing, and barbecue sauce; and "sugar-free" foods, some of which may use sugar alcohols as sugar substitutes. Although they do not directly raise blood sugar, they still contain starch and calories and should not be consumed without limit.

A healthy lifestyle is the "strong backing" for blood sugar management

Scientific diet is the core of blood sugar management, but it also requires other healthy lifestyles as a solid backing to build a strong defense against preventing diabetes.

1 Moderate exercise

Exercise can significantly improve insulin sensitivity and is a direct way to consume blood sugar. The "China Diabetes Prevention and Control Guidelines (2024 Edition)" recommend that adult diabetic patients engage in at least 150 minutes of moderate-intensity aerobic exercise per week (such as brisk walking, cycling, swimming), combined with at least two sessions of resistance strength training. The principle of blood sugar control is "reduce sedentary time, and movement is beneficial."

2 Maintain a healthy weight

Overweight and obesity are risk factors for diabetes. For overweight or obese type 2 diabetes patients, losing 5% of body weight is a fundamental requirement for weight management, and more stringent weight loss goals can be set based on individual circumstances (e.g., losing 7%, 15% of baseline body weight). For individuals with prediabetes who are obese, losing 5%–7% of initial body weight can significantly reduce the risk of developing diabetes. Maintaining an ideal body mass index (BMI) of 18.5–23.9 is a key measure for preventing diabetes.

3 Ensure adequate sleep

Chronic lack of sleep or poor sleep quality can disrupt the secretion of hormones such as cortisol and growth hormone in the body, leading to insulin resistance and increased appetite. It is recommended that adults ensure 7 to 9 hours of high-quality sleep each night.

4 Learn to relieve stress

Chronic excessive mental stress can put the body in a state of stress, leading to the secretion of more glucocorticoids, which promotes elevated blood sugar. Finding suitable stress-relief methods, such as meditation, yoga, or confiding in family and friends, is also important for maintaining stable blood sugar levels.