Managing diabetes often comes down to everyday choices, and even small lifestyle habits can make a big difference in controlling blood sugar levels.
Nutritionist and content creator Deepsikha Jain recently shared her perspective by rating common daily practices for those with diabetes. She explained, “Let’s rate these habits for diabetes as a nutritionist. Fruits on an empty stomach, 2 on 10, this can cause a sugar spike. Not good for those who have diabetes. Fat first, empty stomach, 10 on 10, it will help balance your blood sugar.”
She continued, “Veggies before meals, 9 on 10. This will help slow down the absorption of glucose and not cause a sugar spike. Late dinners, 1 on 10. This can cause a sugar spike, also increasing your cortisol level. Walking after meals, 10 on 10, will help reduce sugar spikes by 30%. So share this with all the people who have diabetes.”
While her breakdown provides a quick reference for those looking to adjust their eating habits and daily routine, it also sparks questions about the science behind these ratings.
Fruits on an empty stomach
Kanikka Malhotra, a certified diabetes educator, tells indianexpress.com, “For people with diabetes, eating fruit on an empty stomach can cause sharper blood sugar rises, mainly because fruit sugars absorb quickly when nothing slows them down. However, fruit is an important part of a healthy diet and need not be feared. The key is pairing fruit with protein or healthy fats, which helps your body absorb sugars more gradually. Choose whole, fibre-rich fruits like berries, apples, or pears, and regulate portions. Avoid fruit juices and canned fruits in syrup as they spike sugar rapidly. Remember, managing diabetes isn’t about avoiding fruit, but eating it wisely and as part of a balanced meal.”
Fat first, empty stomach
Malhotra states, “Scientifically speaking, fat delays gastric emptying, which can blunt the initial blood sugar spike after a meal. However, high-fat meals lead to delayed, prolonged rises in blood sugar and increased insulin needs, especially in people with type 1 diabetes. This is partly because free fatty acids from fat cause insulin resistance and stimulate hepatic glucose production over several hours. There is also risk of excess calorie intake and worsening cardiovascular health with too much saturated fat.”
Thus, “fat first” is not a universal fix. The safest, evidence-based approach is a balanced meal with healthy fats, fiber, and lean protein instead of isolated fat consumption.
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On walking after meals
Taking a simple walk after eating is one of the most effective and practical tools to manage blood sugar. Malhotra explains that walking for just 10 minutes after a meal can significantly reduce post-meal glucose spikes and help maintain better long-term control. Even shorter walks, of 2-5 minutes, are valuable if done consistently.
Veggies before meals vs late dinners
Malhotra confirms that eating non-starchy veggies—like salad or sautéed greens—before the main part of a meal “is scientifically proven to tame post-meal sugar spikes.” Veggies provide fiber, which acts as a barrier and slows down how quickly sugars from the rest of the meal hit the bloodstream.
“Late dinners, on the other hand, disturb the body’s clock. Insulin sensitivity drops at night, so late eating leads to higher sugar and cortisol levels overnight. Over time, this pattern increases the risk of poor control and complications. Choose early dinners and prioritise veggies for steadier blood sugars and overall metabolic health,” concludes Malhotra.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
