Core Insights - The article discusses how improper eating methods can lead to significant fluctuations in blood sugar levels, particularly after consuming foods like rice noodles. It emphasizes the importance of scientific dietary practices to maintain stable postprandial blood sugar levels [1]. Group 1: Dietary Recommendations - Reducing the amount of refined carbohydrates and increasing vegetable intake can help control blood sugar levels. For instance, halving the portion of rice noodles and adding more vegetables can significantly lower blood sugar peaks [2]. - Different types of foods have varying glycemic indices. High glycemic foods include refined carbohydrates and certain fruits, while low glycemic foods include whole grains, legumes, and most vegetables, which are ideal for blood sugar control [2][3]. - It is recommended to consume a balanced portion of complex carbohydrates, such as whole grain rice or bread, to avoid risks associated with low blood sugar and ensure adequate nutrition [3]. Group 2: Eating Order and Cooking Methods - The sequence of food consumption significantly impacts blood sugar levels. Eating in the order of soup, vegetables, protein, and then carbohydrates can minimize blood sugar and insulin fluctuations, with potential reductions in postprandial blood sugar peaks by 25% to 50% [4]. - Cooking methods also affect the glycemic response. Longer cooking times can increase the glycemic index of foods, making them raise blood sugar levels more quickly. For example, noodles cooked for 20 minutes have a higher glycemic index than those cooked for 10 minutes [5].