How to Prevent Post-Meal Spikes
Try these simple steps to help stop your blood sugar from rising after meals.
If your sugars go sky-high after you eat, take heed: The medical term is “postprandial hyperglycemia,” and if left unchecked, it can raise your risk for heart disease and stroke.
Not sure if you’re a spiker? The best way to find out is to test around your meals. Check before you eat and about two hours after the beginning of your meal. If your blood sugar is more than 80 points higher than your pre-meal reading, postprandial hyperglycemia may be an issue for you.
If you are a spiker, these steps can help you keep sugars stable after a meal and, better yet, help you reach your target A1C.
- Include fiber and protein in you meals.
Eating greens, veggies and legumes along with lean meat, fish or eggs slows digestion to fend off a blood sugar rush after you eat.
- Get up after you eat. Being active after a meal can make your body more sensitive to insulin—that means blood sugar gets into your cells instead of lingering in your bloodstream. Clean the kitchen or walk instead of moving from the dinner table to the couch.
- Ask your doctor if you need to adjust your medication. For example, rapid-acting insulin taken shortly before you eat can help prevent post-meal spikes. If you add a rapid-acting insulin to your treatment plan—or use it already—ask your doctor or diabetes educator how to figure out the timing of your pre-meal (bolus) dose.
- Cut back on refined carbs. That includes anything made with white flour, sugar and high fructose corn syrup. Avoid processed foods and you’ll do that automatically.