How to Maintain Normal Blood Sugar Levels After Eating.

Why does my blood sugar rise after every meal? How much of a rise is actually normal? Have you ever found yourself asking these questions after eating a meal? Can frequent sugar spikes be pushing me closer to diabetes or heart problems? What can I do to keep my blood sugar in the safe range after eating a meal?  Have you ever thought about these questions?

Yes, it is perfectly normal to have these questions in mind. After eating, blood sugar naturally rises. But if it goes too high or above the recommended levels, it can lead to diabetes, heart problems, kidney problems and other health issues. 

Therefore, keeping blood sugar levels steady is important for your overall health. Blood sugar means the amount of glucose in your blood at any time. Stable levels support numerous bodily functions, including energy production, brain health, and hormone balance. 

This blog will share some easy points to help your body maintain stable blood sugar levels after eating meals.

To maintain steady blood sugar levels. It is essential to understand what normal levels look like after eating, which foods can raise them, and what lifestyle changes you can make. That is where Fitterfly comes in. Along with guidance from our expert team of dietitians, physiotherapists, and psychologists, you will learn how different foods affect your diabetes and how you can bring your blood sugar under control. We are here with the right solution for you.  

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How Does Food Affect Blood Sugar Levels After Eating?

When you eat carbohydrates, your digestive system breaks them down into glucose. Then it enters the blood. In response, the pancreas releases insulin to help your cells use this sugar for energy or store it for later use. Note that not all foods affect blood sugar in the same way. The Glycemic Index(GI) shows how fast a food can raise your blood sugar compared to pure glucose.

• High-GI foods cause quick spikes.
• Medium GI foods raise at a moderate speed. 
• Low-GI foods raise blood sugar levels more slowly.
• Processed foods usually have a high GI, while foods rich in fibre or fat tend to have a lower GI. 

The order in which you eat also matters. Studies show that eating vegetables and protein before carbohydrates can lower blood sugar levels after meals by nearly 30% within 30 minutes and over 35% within an hour. It also lowers insulin levels. 

Other factors that affect how food impacts blood sugar include: 

• Physical form: Finely ground foods digest more quickly than coarse ones.
• Example: Eating fruit juice or pulp increases blood sugar levels more rapidly than eating the whole fruit.    

• Processing methods: Refined grains raise blood sugar faster than whole grains.
• Example: White rice or maida roti increases sugar levels faster than brown rice or wheat roti. 
• Fibre content: High fibre foods slow down digestion and glucose absorption. 
• Example: Lentils, beans, vegetables, and whole fruits keep blood sugar steady.
• Fat and acid content: These foods slow down gastric emptying. 
• Example: Adding walnuts, almonds, flax and pumpkin seeds to your diet. 

What are the Factors That Affect Blood Sugar Levels?

There are several factors which can impact your blood sugar levels. Knowing them can help you make more informed choices to maintain steady levels. 

• Food and diet: Eating balanced meals that include whole grains, lean proteins, healthy fats, and vegetables can help control sugar spikes. Stay away from sugary beverages and processed food items loaded with sugar.
• Exercise: Being physically active helps your body use insulin better and keeps blood sugar under control. Aim to be active for at least 30 minutes of moderate exercise most days.
• Medicines and health conditions: If you have diabetes, take your medicines as prescribed and work with your doctor to manage other health issues. 
• Stress: Stress can increase blood sugar. The relaxation techniques, such as meditation and deep breathing, or hobbies you enjoy, can help manage it.
• Sleep Quality: Not getting enough sleep can lower insulin sensitivity, which may cause higher blood sugar levels after meals.

What is the Meal Planning for Stable Blood Sugar?

Making small changes in your meals and daily habits can go a long way in keeping blood sugar levels steady. Here are some of the simple tips:

• Stick to Regular Meal Times: Try to eat at the same times every day. This helps to prevent sudden spikes or drops in blood sugar.
• Start Your Day with a Healthy Breakfast: Choose a balanced meal which includes complex carbohydrates, protein, and good fats to keep your energy steady. You can enjoy traditional breakfast options such as:

1. Moong dal chilla with mint chutney. 
2. Vegetable upma with a handful of roasted peanuts.
3. Vegetable poha with boiled eggs on the side.
4. Multigrain paratha with curd.

• Balanced Lunch and Dinner Ideas: Our main meals should have a combination of carbohydrates, protein, and vegetables to provide a well-rounded diet. Some good options are:

1. Roti with dal and mixed sabzi.
2. Brown rice with rajma or chole and a side salad.
3. Grilled chicken or fish with chapati and bhindi sabzi.
4. Vegetable khichdi made with dal and brown rice. 

• Smart Snack Options: Choose the snacks which are low in sugar and rich in nutrients, such as:

1. Roasted chana
2. Sprouted chaat with onions and tomatoes
3. Roasted makhana
4. A small bowl of curd with cucumber

• Stay Hydrated:  Make sure you drink plenty of water throughout the day and avoid sugary beverages, such as sodas and packaged sherbets.

What Are the Steps to Monitor and Control Blood Sugar After Eating?

Maintaining stable blood sugar levels requires regular monitoring and simple lifestyle adjustments. Testing your sugar levels shows how food, activity, and daily habits affect your body. This is especially important for people with diabetes.

• Before Meals: Testing helps plan food portion sizes and make healthier food choices. 
• Two Hours After Meals: Testing shows how food affects your blood sugar and whether medications or habits need some adjusting.

Simple Ways to Control Blood Sugar:

• Eating protein with fibre-rich foods helps slow the absorption of sugar into the blood. Fibre-rich foods like whole grains, lentils, beans, vegetables, and fruits digest slowly, preventing sudden sugar spikes in the body. Adding protein from eggs, paneer, chicken, fish, or legumes keeps you full longer and helps to maintain steady blood sugar levels. 
• Whole grains such as brown rice, whole wheat roti, quinoa, oats and millets digest slowly, keeping the blood sugar steady. Healthy fats from almonds, walnuts, flax seeds, chia seeds, pumpkin seeds, and avocados also help control sugar levels and keep you fuller for longer. 
• Fill half of your plate with vegetables and eat them first.
• Drink enough water throughout the day.
• Get a good night’s sleep to support your energy levels. 
• Alcohol can mess with your blood sugar, so if you drink alcohol, try to do it in moderation and have some food with it. 
• Engaging in physical activity, such as a 15-minute walk after taking meals, can help control blood sugar levels for up to 24 hours.

For best results, work with your doctor to decide how often to test and what your target ranges should be. 

What Are the Symptoms of High or Low Blood Sugar After Meals?

Recognising changes in the blood sugar levels mainly depends on noticing their symptoms. But, these symptoms may or may not always appear and sometimes blood sugar can be high or low without any warning and can be serious if not managed properly. Some of the symptoms include thirst, fatigue, and dizziness; however, the safest way to know your blood sugar level is to test regularly and take action based on the test results. 

Summary:

Managing blood sugar takes attention and following small daily habits. Knowing how your body responds to food can help prevent health problems. What you eat, when you eat, and how active you are all play a significant role in maintaining healthy blood sugar levels. Small habits such as eating vegetables before carbohydrates or taking a short walk after meals can make a big difference in controlling glucose levels. 

Regular testing and understanding your body’s signals help prevent complications. If you notice frequent highs or lows, consult your doctor for personalised guidance.

How Fitterfly Can Help You?

Maintaining your blood sugar levels after meals is very important for your overall health. Making the right choices about food, regular activity, stress management, and eating mindfully can make a big difference. 

We all know that everyone’s body is unique, so it is best to track your blood sugar and get a plan that works for you. At Fitterfly, our team of expert nutritionists, physiotherapists, and mental health awareness experts can guide you on the right foods, exercises, and habits to manage diabetes better. 

To know more about Fitterfly’s Diabetes Care Program, give us a missed call at 08068507599, and our counsellor will reach out to you.