Strategies to Improve Blood Sugar

Since we work with Type 2 Diabetics we wanted to share some insight about some recent findings that could help manage your blood sugar after meals.  Research has shown that "high post-meal blood sugar has been associated with worse effects on cardiovascular health." And, higher blood sugar levels after meals, along with fluctuations in blood sugar could cause damage to the lining of your blood vessels. Ideally, you want your A1C (3-month average blood sugar) to be less than 7%, and your blood sugar should be under 180 mg/dL at most times - even after meals.  Here are some strategies that are showing to be beneficial.

1. Test Before and After Meals - This will help get a clear idea of the actual effect of the meal on your blood sugar. The difference between the two numbers shows how your meal effected your blood sugar levels.  This can be beneficial when you eat something you do not normally have to see how it effects your levels, or you can get an idea of how the foods you eat often come into play.

2. Try Testing at Varied Times After Meals - Because different meals can cause blood sugar to spike at different times after your meal it's smart to vary times you check.  For example, say you check right after eating a high carbohydrate or high fat meal the high fat meal may take longer to show your peak in blood sugar, so testing directly after that meal may not show a true reflection.

3. Eat Mixed Meals - When your meals are more balanced with foods like non-starchy vegetables, lean proteins and whole grains with a little healthy fat your blood sugar can improve. For example, instead of having a plate of spaghetti with tomato sauce, try reducing the pasta and then switching to a whole grain pasta, next add in some low-starch vegetables like summer squash, zucchini or spinach, and finally some lean protein with just a little sauce and your blood sugar will be more stable.

4.  Walk After Meals - Taking a short walk after meals could help bring down post-meal blood sugar. This has shown to be better than just taking one walk during the day.

5. Decrease Carbohydrates at Breakfast - Since your body is more insulin resistant in the morning due to an increase of stress hormones (growth hormone and cortisol), it would be helpful to consume lean proteins like low-fat Greek yogurt with chopped nuts, or an omelet with non-starchy vegetables. You could even try having a little chicken breast in a stir-fry.

6.  Eat High-Carbohydrate Foods Last - Studies have shown that the order of how you eat your foods within your meal can effect your blood sugar.  One strategy that seems to be helpful is to eat non-starchy vegetables first, then protein foods, and lastly high-carbohydrate foods like potatoes, corn, bread or pasta.  It's important to finish each part of the meal before moving on the next part. Doing this has shown to improve post-meal blood sugar and A1C.

Reference:  Health & Nutrition Letter, Tufts University, May 2017, VOL. 35, 6 Strategies for Better Blood Sugar After Meals (pp. 7).