After indulging in a heavy meal, it is essential to lower your blood sugar levels to maintain your health. Whether you are pre-diabetic or non-diabetic, managing your blood sugar is crucial in preventing future complications. Here are some tips on how to lower your blood sugar quickly after a heavy meal:
If you’re experiencing symptoms such as high blood sugar with vomiting and extreme thirst, go to the emergency room. Diabetic ketoacidosis (DKA) requires immediate medical treatment. A blood sugar level of 140 mg/dL could also mean hyperglycemia if your blood sugar is at this level while you fast. Checking your blood sugar and then treating hyperglycemia early can help prevent any complications.
Insulin is a prescription medication that transports glucose from your blood into your cells. Once the glucose is in your cells, you can use it for fuel if you need it or your cells can store it for use later. There are different types depending on the time it takes to kick in, be at its most effective, and wear off. A moderate-paced walk, cycling, or strength training can lower your blood sugar level up to 24 hours after your activity.
Eat Foods High in Fiber
Foods high in fiber can help slow down the absorption of sugar into the bloodstream, which can help lower blood sugar levels. Include foods such as fruits, vegetables, whole grains, and legumes in your meal to aid in digestion and regulate blood sugar.
Stay Hydrated
Drinking water can help flush out excess sugar from your bloodstream and improve kidney function. Aim to drink at least 8 glasses of water a day to stay hydrated and assist in lowering your blood sugar after a heavy meal.
Engage in Physical Activity
What foods can you eat and what other steps can you take to keep blood sugar under control? If you’ve been diagnosed with diabetes, a healthcare provider may prescribe you medication that, along with lifestyle changes, can help lower your blood sugar. When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise (29, 30). Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels (15). However, prioritizing whole grains over processed ones and refined carbs provides greater nutritional value while helping decrease your blood sugar levels (14).
Exercise can help lower blood sugar levels by increasing insulin sensitivity and promoting glucose uptake by muscles. Take a walk after your meal or engage in light physical activity to help lower your blood sugar quickly.
This type of eating plan is especially likely to help get your blood sugar levels back on track. However, a person may not experience diabetes symptoms until the levels exceed 200 mg/dL. As such, it is essential for a person with diabetes to check their blood sugar several times a day.
The raspberries were consumed at breakfast because after an overnight fast, blood sugar levels tend to show greater fluctuation. The participants consuming the high levels of raspberries had half of them in a drink and half of them in cereal. Some research suggests that certain supplements may help lower blood sugar.
Avoid Sugary and Processed Foods
Pumpkin seeds are packed with healthy fats and protein, which make them an excellent choice for blood sugar management (18, 19). These higher-fat foods, as well as whole-grain bread and other high-fiber foods, take longer to absorb into your bloodstream. Because of this, these foods won’t raise your blood sugar as quickly as foods that have more simple carbohydrates. Diabetes is just one of the conditions that may contribute to high blood glucose levels. Administering insulin and exercising are two of the most common ways to get blood sugar levels down. According to the University of Michigan, blood sugar levels of 300 mg/dL or more can be dangerous.
Avoid sugary and processed foods that can cause spikes in blood sugar levels. Opt for whole foods that are low in sugar and high in nutrients to help maintain stable blood sugar levels after a heavy meal.
Monitor Your Blood Sugar Levels
If you are pre-diabetic or have concerns about your blood sugar levels, consider monitoring your blood sugar regularly. This can help you track how certain foods affect your blood sugar and make necessary adjustments to your diet and lifestyle.
Consult a Healthcare Professional
If you continue to struggle with high blood sugar levels after meals, it is important to consult a healthcare professional. They can provide personalized advice and treatment options to help you manage your blood sugar effectively.
By incorporating these tips into your daily routine, you can effectively lower your blood sugar levels after a heavy meal and promote overall health and well-being.
