For maximum nutrients and least blood glucose spikes, there are certain things you need to do before, during, and after eating.
How you eat is more important than what you eat?
How does Diabetes need to Eat? – For Better BS Control
Even unhealthy foods can be digested reasonably well with proper eating. Similarly, healthy foods can be digested poorly with wrong eating. This wrongly eaten healthy foods can compromise the digestive system causing gas, indigestion, and toxin formation.
What to do before eating? Planning
Daily easy cleaning the intestine!
Drink a glass of room temperature or warm water immediately after wakeup (even before brushing). This water will wash the gastrointestinal tract and flush the kidneys. Also stimulates intestinal peristalsis movement.
Maintain eating circadian rhythm; eat at a regular time every day.
Don’t confuse your internal clock by eating at different schedules. Eat about the same time every day support the digestion system to work healthily.
Eat the right quantity of food; how much is right?
Ideally, you can eat by filling the stomach by 1/3 food, 1/3 liquid, and 1/3 keep empty; this helps easy proper digestion and healthy peristaltic motion.
Eat a larger meal during midday, why?
Your body can digest food well at midday; digestive power is fullest while the sun over your head. As studies have found, the digestive system secretes the highest concentration of digestive juices around noon. So take your big meal during midday.
Eat a smaller meal for dinner, why
After sunset, our body and digestion slows down and approach to sleep. The digestive fire is its lowest, so take the smallest meal for dinner or only better to skip. Otherwise, you will feel heaviness, bloating, and difficulty asleep.
Have dinner before 7 P.M.
You may experience taking late dinner with restless sleep and the following tired day. It is because of improper digestion of food.
Healthy fats for proper digestion.
Ayurveda considers organic grown cow’s ghee helps digestion if you take two teaspoons or less; however, should over eating derail the digestion.
Fasting help digestion and better blood sugar control.
Fasting rests your digestive system and helps better manage your blood sugar level.
Prepare food with Love!
If possible, eat food prepared by loved once in a loving way. Loving energy increases the vitality and nourishes your body. According to Ayurveda, the thoughts and emotions you have while preparing food to become part of your diet. You are making food while in an angry or tense mood can affect digestion, absorption, assimilation, and health.
What to do while eating? Execution
Practice Mindful Eating; put all your senses on eating.
During eating, put all your senses. Eat the meal by seeing, smelling, enjoying the taste, flavors, and textures of your food. It helps your stomach feels satisfied, and you feel more energetic.
Pleasant environment while eating; calm & clean place and peaceful mind.
During eating your mind should be calm (not emotional) to absorb the nutrients from your food. Enjoy the food instead of thinking about work, discussion, reading, or watching television that can affect proper digestion.
Eating food during worry, anger, or stress could cause more harm than any benefit. If you are in the negative mental state, then it is better to postpone your meal for about 15 minutes so that the mental state normalizes.
What to eat first?
Eat hard to digest foods first at the beginning, followed by easier to digest foods subsequently.
Spice-up your meal that helps lower blood sugar.
Use spicy herbs such as ginger, cinnamon, cardamom, and pepper in your recipes to improve digestion. Also, it helps with blood sugar control.
Comfortable posture while eating.
Sit comfortably with a straight spine while eating. So that the abdomen expended and proper blood circulation to the stomach helps adequate digestion. Don’t eat while standing, walking, and driving; it affects sufficient digestion.
Don't eat hurriedly, instead eat slowly for proper digestion.
Hurry eating will spoil your digestion. Take time to masticate every mouth of the food well before swallowing. Specifically, carbohydrate foods, because of carb digestion start when an enzyme in the saliva in contact with the carb.
Don’t drink water during meals; however, can sip water!
If you drink water at the mealtime, it dilutes the digestive juices and may hamper the digestion. Messed up digestion leads to a surge in blood sugar and insulin levels. However, research shows sipping a small quantity of water during meals help digestion. Also, drinking a glass or two of water may interfere with digestion. It is best to drink water 30 minutes before or two hours after eating for proper digestion and absorption of nutrients.
Chew well for maximum nutrient absorption.
Digestion begins in the mouth, not in the stomach. Chewing the food well improves the digestion. Ayurveda practitioner advised drinking the food instead of eating, what it means? Chewing a mouth full for many times help mix saliva with the food and it converts into a liquid for easy drinking.
What to do after eating? Which enhances the result!
Walk 100 steps after a meal help reduces postprandial blood sugar spike.
You are walking (gentle, not brisk) 100 steps after a meal help supports your digestion. However, doing traveling, exercise, or sexual intercourse after meal hinter the digestion.
Rest after eating
Keep away from much mental or physical strain immediately after food. Even it is preferable to take a few minutes of rest by sitting or calm walking after eating.