You already know that foods such as sweet, and refined carbs can spike up the blood sugar level shortly after consumption, while low-sugar food items such as high-fiber leafy vegetables and proteins stabilize the blood sugar. Food being prime, however, there are other practices that one executes with the body after eating the meal daily that contributes to blood glucose spike. Moreover, by checking the normal blood sugar levels chart for adults, one would know exactly how much the spike is post-meal and take necessary actions immediately to avoid further severe health complications. Therefore, here are things to do to manage after-meals blood sugar spikes.
Never skip breakfast:
Generally, dinner is the only meal one is worried about. Concerning the post-meal sugar spike, all the meals and snacks can raise the level. The first meal of the day or the lack of breakfast can have an immediate and significant impact on blood sugar throughout the day. As per research, it is imperative to balance breakfast with at least 20 grams of protein, complex carbs, and heart-healthy fats. Avocado, bright-colored veggies, spinach, and a slice of whole-grain toast are some of the items you can include in your breakfast.
Don’t sit or lie down post-meal:
Post a satisfying meal, resist the urge to have any sedentary lifestyle such as watching tv lying down, sitting on the couch, etc. Such practices worsen the blood sugar as the muscles are not burning off the extra glucose from your bloodstream. Be sure to indulge in some movement or sit to prevent indigestion and help the muscle burn the extra glucose maintaining the sugar level healthily.
Walk after you eat:
Other than sitting on the couch, a little activity like walking will help your blood sugar level post-meals. Lace-up your shoes, and go for a walk post every meal to help keep the right balance of blood sugar level. This might sound like just an easy activity but it has a greater impact on the numbers. A quick 10-20 minute walk does the trick and it is a bonus if going out in fresh air and exposing your body to mother nature which will help boost your mood and mind.
Get enough sleep:
While you must have heard about sleeping 7-9 hours per night is a must to live a healthy life. Missing out on quality sleep triggers stress hormones that in turn are one of the reasons to increase blood sugar levels. Also, such stress can lead to an increase in cravings, moody behavior, physical discomfort, Gastrointestinal (GI) distress, and a higher risk of diseases, impacting overall health negatively. Thus, make sure you obtain enough sound sleep to keep the levels in range.
Keep maximum calories for the early day:
When you have elevated blood sugar, never ‘save’ your calories for one large meal. Instead, eating more calories early in the day can improve blood sugar levels as the body follows a circadian rhythm that helps process the food better during the daytime. Therefore, the ideal scenario is to have a large breakfast with medium lunch and a light dinner to maintain the after food normal sugar level.
Must include fibre in meals and snacks:
Fibre in the food helps to keep the blood sugar level stable. The absence of it in food items like refined white flour items such as pizza crusts, or pasta will mould the body to consume only carbs and sugar, leading to a spike in blood sugar. Therefore, eating fibre-rich and blood sugar-friendly food will promote healthy bacteria that help to balance the blood sugar keeping the digestive system fine. You can include foods like fruits with skin, vegetables, whole grains, beans, legumes, nuts, and seeds in your diet.
Drink more water:
What you eat creates the difference in blood sugar levels, and so is what you drink. Calorie-free options like water and unsweetened teas are great choices to keep yourself hydrated. If you like having soda and if you have the option of diet and regular soda, the diet version is always better. However, the natural and healthy way to stay hydrated is water. Drinking enough water before a meal also helps in making one feel fuller and helps in avoiding overeating.
Time it right:
It is not just about what you eat, in fact when you eat also impacts the blood glucose level. Sticking to the same schedule each day helps to keep the level constant, and in harmony. Therefore, timing your meals, snacks, and medication around your meal as scheduled each day will create a positive impact on your health.
If you think about why your post-meal sugar always comes high even when you are not eating any sugary items, here is the answer. Adopt these practices and you will notice how it helps to keep the levels in a healthy range effortlessly.