If after a meal your blood sugar spikes suddenly taking off like a rocket headed to the moon, it’s important to know what to do to prevent that from happening.  Anyone with diabetes, who fails to address these unwelcomed spikes, runs the risk of a rise in their A1C putting them at a greater risk for developing heart disease, stroke, neuropathy, or kidney damage. 

Other than the fact post-meal blood sugars can elevate a person’s A1C, there is also the very real aspect that experiencing a high blood sugar simply makes a person feel out of sorts:

·      It causes tiredness, irritability, and difficulty in thinking and concentrating

·      It can increase hunger

Fortunately, there are three simple strategies that can effectively help keep your post-meal blood sugar stable:

1.  Have dinner for breakfast

You literally do not have to be eating steak and potatoes for breakfast but rather to simply have a bigger breakfast.  Studies have shown that people with type 2 diabetes who eat a larger breakfast experience a lower blood sugar throughout the day.  In addition, their body produces more insulin.  Those who skip breakfast will often have higher spikes after other meals during the day. 

When planning breakfast, make it a high-protein, low-carb meal containing approximately 500 calories.  This could be an omelet made with veggies such as mushrooms, peppers, or tomatoes, along with oatmeal and berries. 

2.  Move after meals

One of the very best things one can do to prevent blood sugar spikes from soaring after a meal is to get up and move.  Getting active within thirty minutes after a meal, whether taking a walk or hitting the gym, helps to slow down digestion while utilizing excess glucose circulating in the blood stream to be taken up by the cells of the body.  By slowing down digestion, this means food takes longer to break down entering the cells at a slower pace.  This slower pace makes it easier for insulin to keep up the pace of getting your blood sugar out of the bloodstream and into the cells of your body.  Physical activity also helps your muscles to do a better job of absorbing insulin helping this hormone to do its job more effectively. 

3.  Include more chickpeas and lentils

Chickpeas (garbanzo beans) and lentils are two complex carbohydrates shown to be helpful at keeping blood sugar spikes in check.  Complex carbs break down at a slower rate than simple carbohydrate foods such as white rice or a cookie.  Not only do chickpeas and lentils keep blood sugar after a meal from rising quickly but they also lend a helping hand in preventing a spike in blood sugar at the next meal eaten.  The reason why these two foods have this effect is most likely due to their protein and fiber content which slows down digestion leading to a slower rate of glucose entering the bloodstream.