Agreed with some of the mummies here:
- it’s good to have a glucometer to test your blood sugar to find out. I think everyone reacts to sugar differently.
- from the list of items you shared, I think prolly too much carbs (esp Monday) and also try to control on weekends.
I thought my diet was healthy (most of my meals similar to your dinner), until I found out the glucose spike from the glucometer. The amount of carbs we can eat is really very small (if eating rice / bee hoon, cannot include root vegetables in the meals as they contain lotsa starch). I also have to cut my rice portion to 1/4 bowl in order to maintain the healthy glucose range. Also I noted my glucose level spike above 10 (2hrs after meals) when I take any deep fried food or food with spicy sauce (apparently lotsa sugar added to balance the spicy taste).
Generally my diet now is like this (test glucose level right before and 2 hrs after meals):
Breakfast - overnight oats (Raw organic rolled oats with yoghurt + milk + fresh food like banana / Blueberries.
- obimin + DHA
Light morning snack (around 10am, or 2 hrs after breakfast): a glass of sugar free soya milk
Lunch: Mixed vegetable rice (when I go to office): make sure rice is only 1/4 rice bowl + protein (chicken) + 2 vegetables (greens, no root vegetables)
Light afternoon snack (around 3pm or 2 hours after lunch): fresh fruits / a glass of sugar free mixed grain drink
Dinner: home made salad: spinach, egg, avo, chicken breast, almond, dressing: olive oil + balsamic vinegar.
Generally, the glucose level can maintain are 4.5-5.5 mmol before meal and 5.5-6.6 mmol 2 hrs after meals.
The portion is very important. It’s really about eating small meal and light snacks over 2-3hours. Drink only water, no carbonated drinks or fruit juice (even the fresh fruit juice).
Once a while I will cheat abit(but just 1 meal) in a week but I make sure I walk for 10k steps (about 1-1.5 hours walk) after that.
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