Glukky journal
Steadier blood sugar starts with small, repeatable habits.
Plain-English guides on prediabetes diet, post-meal walking, dinner timing and lower-GI eating — with a Hong Kong lens. No fads, no fear, no hype.
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Tools & monitoring
CGM in Hong Kong: who it's actually for
For people already living with type 2 diabetes on insulin, switching from finger‑prick testing to continuous glucose monitoring (CGM) is linked to roughly a 1% drop in HbA1c, and early prediabetes studies suggest that even short‑term CGM use can nudge people toward smaller portions, healthier swaps, and more activity — but for now, most of the strongest data is in insulin‑treated type 2 rather than pure prediabetes.
Diet & blood sugar
Glycaemic index explained: what it does, what it doesn't
Low‑GI and low‑GL eating patterns (more "slow carbs", fewer rapid‑spike foods) reliably bring HbA1c down by about a third of a percentage point on average in people with diabetes, and also modestly improve fasting glucose, lipids, blood pressure and inflammation — but portion size and overall balance still matter, so "low GI" is a tool, not a magic label.
Blood sugar basics
Blood sugar targets after meals: what numbers to aim for
For everyday tracking, most adults with diabetes use simple targets: before meals, aim for about 4–7 mmol/L, and roughly under 10 mmol/L one to two hours after eating; lab cut‑offs for diagnosing prediabetes and diabetes are stricter (fasting ≥7.0 or 2‑hour ≥11.1 mmol/L for diabetes).
Diet & blood sugar
Fruit and blood sugar: which fruits are actually safer
Whole fruits are not "banned" for diabetes — most people do better focusing on which fruits and in what form: whole, lower‑GI fruits like apples, pears, berries, cherries, citrus and kiwi are steadier choices, while very sweet, high‑GI fruits (mango, ripe banana, pineapple, watermelon, cantaloupe) and fruit juice push blood sugar up faster.
Topics we cover
Prediabetes diet
How to start, what to swap first, and what 'eating for blood sugar' actually means day to day.
Post-meal walking
Why a short walk after eating helps, and how to make it a habit you keep.
Dinner timing
When you eat may matter as much as what — practical evening routines.
Lower-GI eating
Carbohydrate quality over carb-counting drama.