Eat more fruits, vegetables and whole grains, particularly oats, beans and legumes; the fiber slows digestion, limiting spikes and drops in blood insulin and sugar levels.

• 多吃蔬菜、水果和全麦制品,尤其是燕麦、大豆和豆荚;这些食物中的植物纤维可以延缓消化,减少血液中胰岛素和血糖水平的巨大起伏。