Articles
Short, practical guides on eating, walking and small daily habits that support blood sugar.
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.
Post-meal walking
How a post-meal walk helps blood sugar
Why a short walk shortly after eating tends to flatten the post-meal blood-sugar rise — what the research actually says, how long the walk needs to be, and how to make it a habit you'll keep.
Prediabetes diet
Prediabetes diet: where to start
If you've just been told your blood sugar is in the prediabetes range, here's a calm, practical place to begin — three swaps to try first, what the research actually shows, and how to keep eating like a normal person in Hong Kong.