Diabetes: 5 issues it is best to do to handle post-lunch sugar spikes

Keeping blood sugar spikes in test is an integral a part of diabetes administration. High blood sugar ranges over an extended time period can result in many diabetes issues. Apart from remedy, making conscious decisions and following wholesome habits can even assist handle diabetes successfully. According to American Diabetes Association (ADA), individuals with diabetes ought to test their blood sugar ranges earlier than consuming after which repeat after 1 or 2 hours after ending the meal. Keeping this file over a while will help you information which meals works the most effective to your blood sugar ranges. One can even stroll a couple of steps submit meals as that may additionally assist with postprandial blood sugar administration. (Also learn: High blood sugar? 11 lifestyle changes to prevent or manage diabetes)

“When it comes to a disease like diabetes, it is crucial to prioritize the health and well-being of people with diabetes, considering the nature of this disease. Post-lunch sugar spikes can be challenging, requiring proactive care and maintaining stable blood sugar levels,” says Gautam Chopra, Founder and CEO, BeatO.

Here are the 5 important life-style modifications which will help relating to managing spikes successfully:

1. Mindful carbohydrate decisions

Selecting the precise carbohydrates is essential in managing post-lunch sugar spikes. Choosing complicated carbohydrates with a low glycaemic index (GI) which might be digested and absorbed extra slowly results in an increase in blood sugar ranges. Whole grains, legumes, and non-starchy greens are superb decisions, whereas refined grains and sugary meals must be prevented strictly.

2. Portion management

A registered dietitian or diabetes educator can present steering on applicable portion sizes, guaranteeing that meals are balanced and tailor-made to particular person wants. Dividing meals into smaller, extra frequent parts all through the day can even assist forestall sharp spikes. Keeping portion sizes in test is essential to forestall drastic blood sugar fluctuations.

3. Regular bodily exercise

Daily train, biking, and working may very well be some highly effective instruments for managing blood sugar ranges successfully. Walks or mild workouts, particularly submit meals, might be significantly helpful in controlling blood sugar ranges and lowering spikes. Physical exercise helps enhance insulin sensitivity, permitting glucose to be utilised extra effectively.

4. Hydration

Drinking water all through the day helps flush out the surplus sugar from the bloodstream and may very well be useful in lowering the probability of spikes. Avoid drinks which might be sugary. Water, coconut water, or unsweetened drinks may very well be the only option.

5. Regular blood glucose monitoring

Monitoring blood sugar ranges, particularly after meals, is crucial to know how meals influence particular person glucose ranges. Monitoring blood sugar ranges pre- and post-meals can present precious insights into how particular meals have an effect on blood sugar. Individuals could make knowledgeable decisions and modify their weight-reduction plan and medicine as crucial.

“The above tips could be helpful in managing diabetes, especially in men, as a recent study says approximately 9.1% of adult men in India are affected by this condition. These strategies are not one-size-fits-all. Fluctuating sugar levels may impact different age groups and demographics differently. It’s important to consult with a healthcare professional or a certified diabetes educator to develop a personalized plan tailored to individual needs and circumstances,” says the knowledgeable.