Managing diabetes largely revolves around daily choices, and even minor lifestyle adjustments can significantly impact blood sugar control.
Nutritionist and content creator Deepsikha Jain recently shared her insights by rating various daily habits for those managing diabetes. She noted, “Let’s rate these habits for diabetes. Eating fruits on an empty stomach? That gets a 2 out of 10—this can lead to a spike in sugar levels, which isn’t ideal for diabetics. Now, having fat first on an empty stomach? A perfect 10 out of 10; it really helps stabilize blood sugar.”
She added, “Consuming veggies before meals rates a solid 9 out of 10. This practice slows down glucose absorption and prevents sugar spikes. However, late dinners? That’s a 1 out of 10 because it can spike sugar and raise cortisol levels. Walking after meals? Definitely a 10 out of 10—it can reduce sugar spikes by about 30%. So, please share this info with anyone who has diabetes.”
While her ratings offer a quick guide for adjusting eating habits and routines, they also raise some scientific questions.
Fruits on an empty stomach
Certified diabetes educator Kanikka Malhotra explains, “Eating fruit on an empty stomach may lead to sharper increases in blood sugar. This happens because the sugars in fruit absorb quickly when not paired with something to slow that process. That said, fruits are still an essential part of a healthy diet and shouldn’t be avoided—it’s all about how you combine them. Pairing fruits with protein or healthy fats helps regulate sugar absorption. Opt for whole, fiber-rich fruits like berries, apples, or pears and watch those portions. Stay away from fruit juices or canned fruits in syrup as those can spike sugar quickly. Managing diabetes is about smart fruit choices, not cutting them out entirely.”
Fat first, empty stomach
Malhotra adds, “From a scientific standpoint, consuming fat first can delay gastric emptying, which helps lessen the initial blood sugar spikes after meals. However, meals high in fat could lead to delayed elevations in blood sugar and increase insulin requirements, especially for those with type 1 diabetes. This is due in part to free fatty acids causing insulin resistance and promoting glucose production in the liver over time. There’s also the risk of calorie overload and negative impacts on cardiovascular health with excessive saturated fats.”
So, “fat first” isn’t a universal remedy. The more balanced and evidence-based approach involves integrating healthy fats, fiber, and lean protein into meals instead of just focusing on fat alone.
On walking after meals
A simple post-meal walk is one of the most straightforward yet effective ways to manage blood sugar. Malhotra mentions that waling for just 10 minutes after eating can significantly diminish glucose spikes after meals and supports better long-term control. Even short walks of 2 to 5 minutes can be beneficial if done regularly.
Veggies before meals vs late dinners
Malhotra confirms that eating non-starchy veggies—like salads or cooked greens—before the main course is scientifically backed for taming post-meal sugar spikes. Veggies are rich in fiber, which slows the rate at which sugars enter the bloodstream from the rest of the meal.
Conversely, late dinners disrupt the body’s natural clock. As insulin sensitivity decreases at night, late meals can lead to heightened sugar and cortisol levels overnight. Over time, this pattern can increase the risk of poor control and complications. Prioritize earlier dinners and prioritize veggies to promote steadier blood sugar levels and overall health,” she concludes.
