Here are two lesser-known but important strategies to help maintain healthy blood sugar levels:
1. Incorporating Vinegar Before Meals
- How it works: Consuming a small amount of vinegar, particularly apple cider vinegar or white vinegar, before meals can improve insulin sensitivity and reduce blood sugar spikes. The acetic acid in vinegar helps slow down the digestion of carbohydrates, preventing sharp rises in blood glucose after eating.
- How to implement: A simple way to incorporate vinegar is to dilute one or two tablespoons of apple cider vinegar in water and drink it before a meal rich in carbohydrates. You can also use vinegar-based salad dressings with your meals.
- Research: Several studies have shown that vinegar can improve insulin function and lower post-meal blood sugar levels, particularly in individuals with insulin resistance or type 2 diabetes.
2. Practicing Short “Exercise Snacks”
- How it works: Short bursts of physical activity (often referred to as “exercise snacks”) throughout the day can improve insulin sensitivity and help regulate blood sugar levels. These brief, low-intensity movements, even for just 2-3 minutes at a time, can help muscles absorb glucose more effectively, reducing spikes in blood sugar.
- How to implement: A few simple ways to incorporate exercise snacks include:
- Doing 2-3 minutes of light squats, lunges, or walking after a meal.
- Standing up and moving around briefly every 30 minutes, especially during sedentary activities like working at a desk.
- Climbing stairs or walking briskly for a few minutes at regular intervals during the day.
- Research: Studies have shown that even short bursts of movement, especially after meals, can significantly lower postprandial (after-meal) blood sugar levels. This strategy is particularly beneficial for people with sedentary lifestyles.
Both of these approaches are easy to integrate into daily life and can significantly help maintain stable blood sugar levels over time.