Five game-changing tips to manage diabetes in 2025

1. Understand the second-meal effect

Did you know that your current meal can influence how your body responds to the next one? This is known as the second-meal phenomenon. “Consuming a balanced meal rich in protein and fibre not only moderates blood sugar spikes after that meal but also positively impacts the glycaemic response to subsequent meals,” explains Malhotra.

Incorporating this insight into meal planning can improve glycaemic control throughout the day.

2. Prioritise meal timing and sequence

When and how you eat matters as much as what you eat.“Eating carbohydrates earlier in the day aligns with higher insulin sensitivity,” says Malhotra.

Additionally, consuming protein and non-starchy vegetables before carbs can slow glucose absorption, stabilising blood sugar levels.

Consuming a balanced meal rich in protein and fibre not only moderates blood sugar spikes after that meal but also positively impacts the glycaemic response to subsequent meals (Source: Getty Images/Thinkstock)

3. Incorporate pre- and post-meal exercise

Exercise is a cornerstone of diabetes management, but timing it strategically amplifies its benefits.

“Engaging in light activity, such as walking or stretching, before meals enhances insulin sensitivity,” Malhotra suggests. Similarly, a post-meal walk can blunt glucose spikes, improving overall glycemic control.

4. Establish a consistent sleep routine

Quality sleep is essential for metabolic health. “Poor sleep patterns increase insulin resistance, making diabetes harder to manage,” Malhotra warns.

Aim for 7-9 hours of consistent, quality sleep to regulate hunger and stabilise blood sugar levels.

5. Stay hydrated with low-calorie beverages

Hydration is often overlooked in diabetes management.

“Water or herbal teas are excellent low-calorie options that support metabolic function and appetite regulation,” Malhotra advises. Avoiding sugary drinks is essential to keep blood sugar levels in check.

Embracing these strategies not only supports blood sugar control but also promotes overall well-being. As Malhotra emphasises, “Small, consistent changes in your routine can lead to significant health benefits over time.”

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.