Diabetics should limit carbohydrates, balance groups of substances, eat a lot of fiber to avoid blood sugar 2 hours after a meal higher than 180 mg/dL.
If you’re trying to control your diabetes, it’s important to monitor your blood sugar. However, many people with diabetes often have the problem that blood sugar spikes after a meal.
The American Diabetes Association (ADA) recommends that you check your blood sugar before a meal by taking it from your finger. About 1-2 hours after eating, you should check your blood sugar level again. You should note down the time and glycemic index, factors that can affect blood sugar levels such as serving size, amount of carbohydrates.
The ADA recommends that people with diabetes keep your pre-meal blood sugar 80-130 mg/dL and yours 1-2 hours after a meal below 180 mg/dl. Normally, blood sugar levels begin to rise 10-15 minutes after a meal and peak after an hour. Blood sugar is generally considered high if it is more than 130 mg/dL before a meal or more than 180 mg/dL two hours after a meal.
When your blood sugar is high, you may experience a foggy feeling that makes it difficult to concentrate or think clearly. Low energy can make you feel anxious, moody. If your levels get too low, you may even pass out. In the long run, you may be at risk for heart disease, stroke, kidney disease, or other problems.
Diabetics should watch what they eat and take their medication. Those that work quickly and for a short time are a better choice than those that work slowly over the long term. Your doctor can explain your options the right options.
How to manage blood sugar spikes after meals
To keep blood sugar levels under control and limit a post-meal spike, here are some suggestions.
Choose healthy carbohydrates
Carbs have the biggest effect on blood sugar because carbs are broken down fastest into glucose for energy. Having too many carbs or taking the wrong kind of carbs can lead to blood sugar spikes. The best way to find out how carbs affect blood sugar is to test before and after meals.
Choose healthy, complex carbs like fruits and vegetables, whole grains, and lentils. Because they contain fiber and are less processed. These foods do not lead to much change in blood sugar levels.
Stay away from refined starches like soda, candy, white pasta, white rice, white bread, and other processed foods that can cause blood sugar to spike quickly. Planning healthy and balanced meals in advance is fundamental to diabetes management.
Balance groups of substances
To make sure your meals are well-balanced, the ADA suggests ways to fill your plate with food:
Half plate: non-starchy vegetables, such as spinach, carrots, tomatoes or greens.
One-quarter plate: grains and starchy foods, such as wholegrain pasta, rice or potatoes
One-quarter plate: lean protein, such as beef, fish, chicken or tofu
Add a 240 ml glass of low-fat milk and a piece of fruit or half a cup of fruit salad.
Even if you eat the right foods, eating too much can cause your blood sugar to spike. Therefore, you should eat in the right amount.
Eat more fiber
Fiber is a special type of carbohydrate that is not broken down by the body, so it does not affect blood sugar levels. It also promotes digestive health and helps you feel full longer after a meal.
The ADA and other organizations recommend that the average person should eat 20-35 grams per day. One of the best ways to achieve this goal is to eat more whole grains, beans, vegetables, and whole fruits.
Drink a lot of water
According to the ADA, water and unsweetened tea are good choices. Diet soda is not a healthy substitute for sugary soft drinks. Drinking before a meal can make you feel fuller and can help you avoid overeating.
Drink less wine
People with diabetes do not need to completely abstain from alcohol, but it can cause low blood sugar (hypoglycemia) for 24 hours after drinking. Alcohol causes blood sugar to drop, which can cause sugar cravings and cause you to eat too much sugar.
The ADA recommends checking your blood sugar before you drink alcohol and again at bedtime. If the level is too low, eat something to raise the sugar level. Diabetics should not drink alcohol on an empty stomach.
Take medicine at the right time
Your blood sugar is affected by eating meals and snacks. Timing your medication and administering insulin therapy around your meals is also important. According to the ADA, regular insulin works well if you take it 30 minutes before eating.
(According to Webmd, Everydayhealth)