Do you often feel lethargic or moody after eating? If your answer is yes, you should know that these are classic symptoms of a blood sugar spike that occurs post meals. And guess what, blood sugar spikes post-meal are a common occurrence, even in people who are not diabetic. However, it could be an indication that you are at risk of developing diabetes, which should be sign that you should know how to manage your health. All you need is to be more efficient with your choices.
The key to preventing your blood sugar levels from rising is paying attention to food and physical activity.
Tips to manage sudden blood sugar spikes post meal
Here are some effective tips that might help you control the rising blood sugar levels after eating:
1. Eat a high-fiber diet
Fiber is a type of carbohydrate that does not break down in the body, so its consumption does not have much impact on the blood glucose level because it produces very little amount of sugar. The Centers for Disease Control and Prevention suggests that consuming high fiber-rich foods does not cause a spike in your blood sugar levels. Not only this, consuming fiber-rich foods keeps you satiated so you don’t overeat. Plus, you don’t eat extra calories or too much sugar.
2. Don’t lie down immediately after eating
Raise your hand if the first thing you do after eating is lie down because you feel too lazy to do anything! Well, studies have found that lying down immediately after eating or sitting can cause a rapid rise in your blood sugar levels. When you do this, your muscles are not able to transfer the extra glucose into the bloodstream. Plus, this habit promotes digestive problems. It is better to walk slowly for some time after eating to promote insulin sensitivity. It is also a good way to utilize glucose more effectively.
3. Practice portion control
One of the best ways to avoid post-meal sugar spikes is to control how much you are eating. Consume meals in small portions several times a day, but do not overeat in one go, which is why your sugar spikes in the first place. If you consume small amounts of food, your blood sugar will remain balanced and there would be no sudden fluctuations.
4. Eat low-glycemic foods
Low glycemic foods are those foods that directly impact your blood glucose levels. Whether you are a diabetic or at risk of developing diabetes, you should include more low glycemic index foods in your diet. As per data by Harvard Medical School, the lower the glycemic index of a food, the slower would be the rise in your blood sugar spikes. If you can’t keep yourself away from high glycemic foods such as pizza, bread or rice, be mindful of the quantity you eat. Consuming high-glycemic foods can cause high levels of sugar to release in the body, which can cause a sudden spike and lead to problems.
5. Don’t skip breakfast
It goes without saying that breakfast is the most important meal of the day. Generally, people think that dinner causes your blood sugar levels to spike, but it is not so. From breakfast to lunch to snacking, everything you eat during the day can affect your blood sugar levels. In fact, skipping breakfast can cause your blood sugar levels to spike rapidly in the next meal. Try to incorporate protein, complex carbs, and healthy fats in your breakfast.
6. Get your blood glucose levels checked regularly
It is very important to keep checking your blood sugar levels regularly. Especially for those who are suffering from diabetes. When you have diabetes, it becomes important for you to know what is causing a spike and what is keeping the levels in check. So, you will know what to eat and what not to eat when you have diabetes. You can also control it in time to avoid sudden fluctuations.
While these tips may help you, it is important to consult your healthcare provider to keep your blood sugar levels in check.