6 Effective Ways to Minimize Blood Sugar Spikes After Meals

You probably know that sugary foods and refined carbs, such as white pasta and pastries, can cause blood sugar levels to spike right after you eat. On the other hand, foods low in sugar, like fiber-rich leafy greens and lean proteins, help stabilize your blood sugar and prevent those fluctuations.

However, managing blood sugar goes beyond just what you eat. It's also about your overall lifestyle, especially the habits you adopt around mealtimes.

The actions you take after eating can be just as important for maintaining healthy blood sugar levels as the food you consume. Your habits either support or disrupt your blood sugar balance. Over time, these habits become ingrained, and their effects—good or bad—compound.

If your blood sugar levels are high, or if you have diabetes, it's crucial to take action now before unhealthy habits become deeply ingrained. Keep reading to learn what causes blood sugar to rise, which habits may be making it worse, and what you can do to improve your blood sugar control.

What Causes Blood Sugar to Rise?

Several factors can lead to changes in blood sugar levels on a daily basis, with food being one of the most significant contributors.

"Simple carbs, such as sugary beverages or sweets, are rapidly digested and absorbed, causing a more significant blood sugar spike than a balanced meal with protein, fiber-rich carbs, and healthy fats," explains Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook.

When you pair protein, fat, and fiber, they slow digestion, leading to a smoother, more gradual rise in blood sugar with fewer sharp spikes, or even a steady increase.

"For instance, a bagel with jelly, which consists mostly of carbohydrates, will likely cause a higher blood sugar spike than an egg with whole-grain toast and berries, even if the calorie content is the same," explains Harris-Pincus.

"It's also key to understand that not all carbohydrates have the same effect. Foods like beans and oats, rich in soluble fiber, help regulate blood sugar, while strawberries and wild blueberries have been shown to support insulin resistance," says Harris-Pincus.

However, every body is unique, so this is only a general guideline. It’s a smart idea to track your blood sugar after meals for several weeks to get a clearer picture of how your body reacts to different foods.

"Each individual has a distinct body and will respond in their own way, so it takes some trial and error to understand your personal response," she adds.

Consult with your doctor and nutritionist to create a meal plan and explore blood sugar-friendly food options that will help you manage your blood sugar levels. You don’t need to completely cut out the occasional donut or chocolate chip cookie, but it’s important to understand how these treats affect your blood sugar balance.

6 Strategies to Manage a Blood Sugar Spike After Meals

Here are some helpful dos and don'ts for the period after a meal, when blood sugar levels are likely to rise. Adopting these habits can help you avoid extreme spikes and work towards keeping your levels stable and controlled.

1. Avoid sitting or lying down right after eating.

After a long day and a satisfying meal, it might be tempting to flop onto the couch and unwind, but try to resist the urge to be inactive. (Lying down immediately can also trigger acid reflux symptoms.)

"Sitting or lying down after eating can worsen blood sugar levels because you remain inactive and your muscles aren’t using up the extra glucose in your bloodstream," explains Harris-Pincus.

Additionally, lying down is a common trigger for GERD, so be cautious if you're prone to indigestion after meals, especially those with known trigger ingredients, like the acidic tomato sauce on pizza or pasta. Wait before you settle in for the night.

2. Never skip breakfast.

Dinner isn’t the only meal you need to focus on. Every meal and snack can affect blood sugar, and skipping breakfast — or not having one at all — can have a significant impact on your blood sugar levels throughout the rest of the day.

"Skipping breakfast can influence your blood sugar later on, with some studies showing that those who skip a morning meal tend to experience higher post-meal blood sugar levels during lunch and dinner as well," says Harris-Pincus.

She emphasizes, "It's crucial to start your day with a balanced breakfast that includes at least 20 grams of protein, complex carbohydrates, and heart-healthy fats."

For example, think of an omelet with avocado, colorful veggies, spinach, lean turkey sausage, and a slice of whole-grain toast.

3. Don’t skimp on sleep.

Getting enough sleep is essential for your overall health, and especially important for managing blood sugar levels. While one night of poor sleep might not have a noticeable effect, don’t fool yourself into thinking you can consistently get by with too little sleep without disrupting your blood sugar balance.

"Experts recommend seven to nine hours of quality sleep each night, and skimping on sleep can trigger stress hormones that elevate blood sugar levels," explains Harris-Pincus.

In addition, stress is harmful in many ways, contributing to increased cravings, mood swings, physical discomfort, digestive issues, and a higher risk of various health conditions.

4. Take a walk after eating.

Instead of sinking into the couch, there's something proactive you can do to help your blood sugar levels after a meal. Put on your sneakers and take a walk to further balance your blood sugar. Plus, you’ll burn a few extra calories as a bonus.

"A post-meal walk helps reduce the blood sugar spike because your muscles will use that glucose for energy," she explains.

A quick walk, lasting just 10 to 20 minutes, is enough to make a difference. Even better if you can get outdoors for fresh air and some time in nature, which may also lift your mood and help you relax.

5. Focus on consuming most of your calories earlier in the day.

Dinner may traditionally be seen as the largest meal, but if you're managing elevated blood sugar, it’s important to change that perspective. Don’t try to “save” your calories for a big evening meal either.

"Eating a larger portion of your calories earlier in the day can improve blood sugar control because our bodies process food better during daylight hours due to our circadian rhythm," explains Harris-Pincus. "People who consume more calories at breakfast and lunch, with a smaller dinner, have shown better blood sugar management compared to those who eat the same number of calories later in the day."

Moreover, eating a large meal late in the evening, especially close to bedtime, can leave you feeling overly full, potentially causing digestive issues and making it harder to fall asleep comfortably.

6. Make fiber a part of every meal and snack.

When you consume refined white flour, like pizza crust, pasta, or crackers, your body absorbs carbs and sugars alone, causing more significant blood sugar spikes due to the lack of fiber to stabilize levels or slow digestion.

"Prioritize fiber-rich foods to not only manage post-meal blood sugar spikes but also support your gut health," says Harris-Pincus.

Eating fiber-rich, blood sugar-friendly foods helps nourish the gut’s healthy bacteria, supporting blood sugar balance while promoting regular digestion. High-fiber options include fruits with skins, vegetables, beans, legumes, nuts, seeds, whole grains, and fortified cereals.