Sugar levels after Meals: Why does it rise & How to control it?
That sleepy, sometimes jittery feeling you experience after a satisfying meal is often symptoms of elevated blood sugar levels. In non-diabetics, blood sugar levels after food, peaks around one hour, as carbohydrates break down into glucose. The pancreas promptly releases insulin, enabling glucose to enter cells for energy or storage. Consequently, blood sugar levels return to normal sugar levels within two hours, typically staying below 140 mg/dL.
What happens in diabetics and why is it important?
For those with Type 2 Diabetes, the natural rise in blood sugar after eating requires careful attention. Unlike individuals without diabetes, your body either doesn't use insulin effectively (insulin resistance) or doesn't produce enough to handle the glucose surge from digested carbohydrates. This can lead to higher and more prolonged post-meal blood sugar levels.
The normal sugar levels (ICMR guidelines) for adults with diabetes are 80-130 mg/dL before meals and under 180 mg/dL 1-2 hours after eating. However, individual "normal" ranges vary based on factors like age and overall health, so knowing personalized goals from a healthcare team is crucial.
Occasional readings slightly above 180 mg/dL might not be a major concern, but consistently high post-meal readings are worrisome as they contribute to overall poor glycemic control elevating the risk of long-term diabetes complications. These include worsening insulin resistance, progression of Type 2 Diabetes, increased risk of heart disease and stroke, nerve damage (neuropathy), kidney damage (nephropathy), and eye damage (retinopathy). Therefore, actively managing these spikes is crucial for your health.
Check out the High Blood Sugar (Hyperglycemia): Signs, Symptoms, Causes & How to Take Control
4 Best Strategies for Managing Post-Meal Blood Sugar fluctuations
A. Dietary strategies
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Carbohydrate Choices - Focus on complex carbohydrates with a lower glycemic index (GI). These release glucose more slowly. Think whole grains (brown rice, millets, dalia, less processed whole wheat rotis, legumes), and non-starchy vegetables. Limit sugary drinks, processed foods, and refined grains.
Click on the link to know about Best Foods to include in a Diabetic Diet
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Fiber is Your Friend - Incorporate plenty of high-fiber foods. Fiber slows down glucose absorption and can help you feel fuller for longer. Aim for vegetables, fruits (in moderation), whole grains, and legumes.
Check out the Tips To Increase Fiber In Your Diet
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The Power of Protein and Healthy Fats - Include a source of lean protein (chicken, fish, low fat paneer, tofu, beans) and healthy fats (nuts, flax seeds chutney) with each meal. This helps slow down digestion and the release of glucose.
Read on to learn about Diabetes & Proteins – Facts You Must Know
- Mindful Portion Control - Be extra aware of your carbohydrate portions. Work with your doctor or a registered dietitian to determine appropriate serving sizes for your individual needs.
- Meal Timing and Consistency - Try to eat your meals around the same times each day and avoid skipping meals to prevent large fluctuations in blood sugar.
- Hydration Matters - Drink plenty of water throughout the day.
- Consider Meal Order - Eating vegetables and protein before carbohydrates may help minimize post-meal glucose spikes.
B. Choosing the right supplements
Control your blood sugar spikes better by adding a 100% Natural and Nutritionist Recommended Actifiber Natural Sugar Control to your food. ActiFiber is Clinically Proven to give you Better Control over your Blood Sugar fluctuations in just 4 Weeks. Over the long term, ActiFiber also helps you overcome constant hunger & fatigue, and have sustained energy. Just add a sachet of ActiFiber to each of the 2 main meals, it dissolves easily with no taste, odour or colour thus blending into your regular diet effortlessly.
C. Exercise strategies
The Importance of Exercise - Regular physical activity increases insulin sensitivity and helps your body use glucose for energy. Even a 15-30-minute walk after meals can significantly impact post-meal glucose levels, or engage in simple exercises like calf raises (soleus push-ups) or seated leg extensions, which can improve glucose utilization and insulin sensitivity. Aim for a mix of yoga, aerobic exercise and strength training.
D. Not skipping medication and check-ups
- Medication Adherence: Take prescribed diabetes medications (oral or insulin) as directed. They are vital for blood sugar control.
- Blood Glucose Monitoring: Regular blood sugar test is important to understand how different foods and activities impact you. This data helps in management decisions.
Click on the link to know about 5 Easy Steps: How Lifestyle & Daily Routine Affect Blood Sugar
Managing post-meal sugar spikes via diet, exercise, and supplements is key to slowing Type 2 Diabetes progression by improving blood sugar control, reducing long-term risks, and leading to better energy and overall quality of life.