How to Manage Blood Sugar Spikes After Meals

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Written by Lauren Ranley. Reviewed by Diana Licalzi, MS, RD, CDE

We know it can be frustrating when you make an effort to eat healthier, and you still experience blood sugar spikes. Understanding the reason why this happens can help assure you that, despite the occasional high glucose level, you are on the right track for reversing your type 2 diabetes. We have come up with some helpful tips to manage these spikes.

 

Why You May Experience Blood Sugar Spikes After Eating Healthy Food

Why can blood sugar spike after eating a healthy meal that consists of complex carbs, fruits, and vegetables? When you have been following a diet that is high in animal products and refined carbohydrates/sugar, it leads to the accumulation of fat in cells, especially those that are not meant to store fat.

This buildup of fat causes insulin resistance, meaning insulin loses its ability to do its job: help glucose enter the cells. With high insulin resistance, the body’s ability to process carbohydrates (complex or refined) is lowered, and when you do eat carbohydrates, even healthy ones, your blood sugar levels can spike.

To regain the ability to metabolize carbohydrates, it is important to address the underlying cause. This is where a plant-based diet comes in. Making a slow transition to eliminate animal products and choose better sources of carbohydrates is the best way to reverse the cause of type 2 diabetes or the build-up of fat in cells. As you get started, here are some ways to keep your blood sugar in check.

Include Unlimited Amounts of Non-Starchy Vegetables At Every Meal 

Vegetables, particularly non-starchy vegetables, are a great way to add bulk to your meals without causing a huge spike in blood glucose. These types of veggies have fewer carbohydrates than starchy vegetables but are still packed with vitamins, minerals, and fiber. Because these vegetables are nutrient-dense, meaning they are low in calories and high in nutrients, you can load up your plate with them. The more the better!

Here’s a list of non-starchy veggies:

Artichoke/Artichoke hearts	Kohlrabi
Asparagus	Leeks
Baby corn	Mushrooms
Bamboo shoots	Okra
Beans (green, wax, Italian)	Onions
Bean sprouts	Peapods
Beets	Peppers
Bok choy	Radishes
Brussels sprouts	Rutabaga
Broccoli	Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
Cabbage	Sprouts
Carrots	Squash (cushaw, summer, crookneck, spaghetti, zucchini)
Cauliflower	Sugar snap peas
Celery	Swiss chard
Cucumber	Tomatoes
Daikon	Turnips
Eggplant	Water chestnuts
Greens (collard, kale, mustard, turnip)
Hearts of palm
Jicama

 

Aim for a 10-20 Minute Walk After Meals

Fun Fact: Did you know that one minute of walking equates to a one-milligram drop in blood sugar level? If you are experiencing a blood sugar spike after eating a meal, go for a walk to help bring your levels down. Physical activity is an essential aspect of managing and treating type 2 diabetes because it increases insulin sensitivity and the body needs to use more glucose.

Taking a walk after a meal will aid digestion, help the body clear glucose from the bloodstream, and improve insulin sensitivity. To get the optimal benefit, take a 10-20-minute walk after meals. As you add more exercise to your routine, you’ll also reverse insulin resistance and start noticing fewer blood sugar spikes after meals. Read more about the incredible benefits of exercise for type 2 diabetes. 

 

Make Your Meals Rich in Fiber

Increasing fiber intake is a great way to feel full and slow glucose absorption, preventing a large spike in blood sugar after a meal. Meat, dairy, and sugar are devoid of fiber, but fruits, vegetables, whole grains, nuts, and legumes are excellent sources. Let’s look at fiber in terms of soluble versus insoluble. Insoluble fiber adds bulk to stool and helps keep bowel movements normal. Soluble fiber helps delay the entry of glucose into the bloodstream by slowing the breakdown of carbohydrates in our digestive system. 

High soluble fiber foods:

Apples	Lima beans
Apricots	Nectarines
Avocados	Oatmeal
Bananas	Okra
Black beans	Oranges
Blueberries	Peanuts
Broccoli	Pears
Brussels sprouts	Potatoes w/ the skin
Chickpeas	Raspberries
Eggplants	Summer squash
Figs	Sunflower seeds
Flax seeds	Strawberries
Green Beans	Sweet potatoes
Kidney beans	Turnips
Kiwi	Walnuts
Lentils	Zucchini

If you’re experiencing spikes in your blood glucose levels after meals, remember it’s not necessarily your food’s fault; it’s insulin resistance that’s causing the problem. Focus on tackling insulin resistance, and you’ll also tackle the spikes. However, to help mitigate these spikes, fill your meals with high fiber foods and unlimited amounts of starchy veggies, and enjoy a 10-20 minute walk after meals.

Lastly, in many cases, you may not even need to check post-meal glucose levels. The American Diabetes Standards of Care recommends checking only once per day for people with pre-or type 2 diabetes who do not administer insulin. Studies show that checking more than once does not improve glucose control and may instead lead to stress and anxiety about your food. We recommend checking your fasting blood glucose in the mornings and tracking those trends over time.