One of the troubling consequences of consuming a meal is a spike in blood sugar levels. Following a meal, glucose levels can surge, particularly if the food is high in carbohydrates or sugary items, resulting in a rapid increase.

Furthermore, this spike is often succeeded by a swift decline. In response, the body secretes insulin, sometimes excessively, causing blood sugar levels to plummet. This can lead to feelings of fatigue, exhaustion, and renewed hunger (which explains the craving for sweets after a substantial meal). This creates a cyclical pattern of highs and lows.

However, this pattern is not sustainable over time, as frequent occurrences can disrupt mood, energy levels, and may heighten the risk of developing insulin resistance or diabetes. So, what strategies can be employed to manage the rise in blood sugar after meals? There are several effective methods that can assist in regulating this issue proficiently.

Nutritionist Deepsikha Jain recently shared three recommendations on Instagram for what to do after a meal.

3 ways to reduce blood sugar spike

Deepsikha provided the following recommendations:

• Engage in exercise snacking by performing intense workouts such as jumping jacks or brisk walking for 2-3 minutes, 30 minutes prior to meals, which can help lower blood sugar spikes for up to 24 hours.
• Additionally, taking a 15-minute walk after meals can decrease blood sugar spikes by 30%.
• For those unable to walk while seated, performing calf raises can lead to a reduction in blood sugar spikes by 20-30%.

How should you eat to reduce blood sugar spikes?

In a previous discussion with HT Lifestyle, it was highlighted that fiber plays a crucial role in naturally lowering blood sugar levels. Dr. Vilas Shirhatti stated, 'Fiber, present in plant-based foods, is divided into soluble and insoluble categories, both of which aid in effective diabetes management. Soluble fiber dissolves in water, creating a gel-like substance that slows down digestion, thereby preventing sudden increases in blood sugar following meals. This type of fiber is found in foods such as oats, apples, pears, and legumes, and it assists in maintaining consistent energy levels throughout the day.'

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