3 Ways to Avoid Blood Sugar Spikes After Eating

Fewer blood sugar spikes can help you live longer. Repeated blood sugar spikes put stress on of your organs, the pancreas.  With the repeated blood sugar spikes, came along the diagnoses of type 2 diabetes.  Even now as a type 2 diabetic you may still have some blood sugar spikes at different times in the day, especially after eating.


There are 3 simple ways to avoid blood sugar spikes after eating:

1. Split your meal in half

-You may want to consider saving a portion of your meal for a “snack” one or two hours later.  Try to avoid eating the meal all at once.  For example,  a  breakfast meal  consisting of  a veggie omelet with plain low fat Greek yogurt with mixed fresh berries on top, and a cup of coffee, can be split up. Maybe you just enjoy the omelet and and the cup of coffee and a few hours later you eat your yogurt with berries.  Remember, the consistency in eating frequently through out the day can also help a drop in blood sugar.


2. Substitute for Lower GI

Glycemic index (GI) refers to the speed with which food raises the blood sugar level.  While all carbohydrates (except for fiber) convert into blood sugar eventually, some forms do so much faster than others.


Many starchy foods ( i.e cereals ) have a high GI; they digest easily and convert into blood sugar quickly.  Some starchy foods ( i. e . beans) have lower GI values.   As a general rule, switching to lower-GI foods will help to reduce your after-meal blood sugar spikes.  There are certain characteristics/properties that slow down the rate at which foods raise blood sugar.  For instance:

  • High-fiber foods digest slower than low-fiber foods
  • Hi-fat( good fats) foods digest slower than low-fat foods
  • Whole/natural foods tend to digest slower than processed foods


Below are some examples of ways to substitute typical high-GI foods for lower-GI options:


High-GI Choices Lower-GI Choices
Breakfast  bagel,  waffle, pancake, corn muffin, juice, breakfast bars oatmeal(old fashioned rolled oats) low fat Greek yogurt,  milk, eggs, black coffee
Lunch Sandwich/Sub, french fries, Tortillas, canned pasta pumpernickel bread,  carrots,  spinach salad
Dinner  white rice, white bread rolls,  white potato, canned vegetables, beer Sweet potato,  beans, fresh/steamed vegetables
Snacks  chips, crackers, cookies  fruit, nuts, cheese



3. Get A  Move On!

Physical activity after eating can reduce post-meal spikes.    Muscle activity diverts blood flow away from the intestines, resulting in slower absorption of sugars into the bloodstream.  Plus, the sugar that does enter the bloodstream is likely to be “consumed” by the working muscles. Work your muscles by exercising. Your muscles love glucose(sugar)!


Click here and read one of my posts on the #1 exercise for type 2 diabetics.


Now its your turn: Will you try one of these techniques to avoid blood sugar spikes after eating?

Share your comments below.


“Coach” KB is out…….



4 Responses

  1. Bob Goff says:

    I went to a retiree lunch today. The bread basket looked so good, but I avoided it. I did have some roasted potatoes with my meal and ate a few bites of the desert. Afterward I walked 1/2 mile. When I checked by blood sugar at dinner is was only 115. Overall it was a good day.

  2. Kate Phillips says:

    Great tips, Karlena! My father is diabetic, and many of these tips I have figured out, as I am his “blood sugar police.” Unfortunately he loves to overeat (especially at the senior center), but I have found that even a short walk will bring down his glucose levels about 60 points! It’s close to miraculous.

    Congrats in your NEW BOOK! It looks so helpful.

    • Karlena Barron says:

      Hi Kate,

      Thank you so much for your comment. Glad you are helping take care of your dad; I am sure he appreciates all you are doing for him. Also, glad one of tips I mentioned has actually helped him too.

      Thanks again!


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