Instead, a variety of aspects can influence your blood glucose feedback. Some variables include your dish’s nutrient content, the moment of day, and your food mixes.

The ideas below will work for most individuals; however, if you have type 1 or type 2 diabetes issues, you need to collaborate with a doctor. With each other, you can establish the blood sugar level degrees you should be aiming for.

Blood sugar responses after eating

After you eat, your body breaks down digestible carbohydrates into simple sugar molecules called glucose. This happens in your gut. 

The glucose then moves through your gut wall into your bloodstream. Once there, it travels around your body, providing energy.

At the same time, your body releases a hormone called insulin. This helps cells take up glucose, removing it from your bloodstream. 

One person may only have a small rise in blood sugar after a meal. Someone else may have a much more pronounced blood sugar spike. Another person may have a large dip in blood sugar, all after eating the same meal.

Managing blood sugar levels is particularly important for people with type 1 or type 2 diabetes. 

People with type 2 diabetes don’t produce enough insulin, or their bodies don’t respond to it as well as they should. 

And people with type 1 diabetes produce little or no insulin. Because of this, their blood sugar levels are more prone to larger peaks and dips. 

This is why scientists have mostly studied ways to manage blood sugar in people with diabetes or prediabetes.

If large spikes and dips occur occasionally, it’s not a significant problem. But if they happen regularly, over time, they can increase your risk of cardiovascular disease and type 2 diabetes.

Food combinations and blood sugar

Some foods are more likely than others to produce a pronounced blood sugar response. These foods are called high-glycemic index (GI) foods.

One example of a high-GI food is white rice. The carbs in white rice quickly break down in your gut, so the sugar tends to reach your bloodstream relatively fast, causing a blood sugar spike for some folks. 

So, if you eat white rice with high-protein beans, it’s likely to cause a smaller response.

Similarly, white bread can produce a large blood sugar spike in some people. But pairing it with peanut butter can reduce the response.

This is because peanut butter is rich in protein, fiber, and healthy fats.

Food timing and order

Usually, people have better blood glucose control in the morning than at night.
There’s proof that the order in which you eat your food matters, also. For example, eating foods abundant in protein or fat before eating carbohydrates decreases your blood glucose reaction.

For more details, we have a podcast that covers food ordering and other ways to reduce your blood sugar responses.

Foods to help handle blood glucose

To be clear, no solitary food on its own can swiftly lower your degrees of blood sugar levels.


1. Legumes

Research studies have revealed that protein-rich vegetables can help reduce your blood sugar level reaction to meals you consume later in the day.

There’s likewise evidence that adhering to a low-GI diet rich in vegetables may lower blood glucose levels for individuals with type 2 diabetes and improve blood sugar control.

Besides their effect on blood sugar levels, vegetables are nutrient-dense and usually reasonably low-cost.

Some instances of legumes are:

  • chickpeas
  • lentils
  • peanuts
  • peas
  • black beans
  • pinto beans
  • green beans
  • lima beans
  • soybeans

2. Nuts and nut butters

Like vegetables, nuts are rich in healthy protein. They’re also abundant in healthy and balanced fats. Both of these parts might assist in managing your blood sugar reactions to food.

As an example, one research study located that consuming nuts decreased blood sugar level feedbacks after the participants consumed a slice of white bread. The research study consisted of individuals with and without type 2 diabetic issues.

And according to a 2014 testimonial, consuming nuts is related to a reduced risk of developing type 2 diabetes mellitus.

3. Veggies

Veggies are a terrific source of fiber. And research studies have revealed that eating fiber lowers your blood sugar level action after a dish.

There’s likewise some evidence that consuming leafy green vegetables is linked to a reduced threat of developing type 2 diabetes mellitus.

Some high-fiber veggies include:

  • carrots
  • broccoli
  • cauliflower
  • eggplants
  • Brussels sprouts

Here’s a longer list of high-fiber foods to add to your diet.

At ZOE, we understand that having a varied variety of vegetables and other plants in your diet plan is best for your long-lasting wellness. But we also know that every person reacts in a different way to food.

When you join ZOE, you’ll discover how your blood glucose and blood fat levels transform after you consume. We’ll likewise examine your intestinal microbiome and provide ongoing nutrition assistance to help you approach your health and wellness goals. To get started, take our free test.

4. Seeds

Seeds are packed with fiber, healthy protein, and healthy and balanced fats. So, adding seeds to your dishes may help reduce your blood sugar level reactions.
Another study found that 25 g of chia seeds or 31.5 g of flaxseeds reduced individuals’ blood glucose levels after they consumed a high-sugar treat.

Here are some great seeds to add to your diet plan:

  • chia seeds
  • pumpkin seeds
  • sunflower seeds
  • flaxseeds
  • sesame seeds

5. Whole fruits

Some fruits, like bananas, can create blood glucose spikes for some people.

But other fruits may help in reducing blood glucose responses after a meal.
An additional research study considered the impacts of blackberries in men with obesity or weight problems. The participants added 600 g of blackberries every day to a high-fat diet plan.

After 7 days, their blood sugar levels improved compared to their levels after eating a high-fat diet plan that didn’t include blackberries.

Still, including that many blackberries in your diet regimen daily would most likely be pricey.

However, in general, eating more whole fruits is associated with a lower risk of diabetes.
Some high-fiber fruits consist of:

  • avocados
  • apples
  • strawberries
  • pears
  • raspberries
  • blackberries
  • kiwis

Summary

Blood sugar levels rise after a meal, which is a regular meal. But having larger optimals often may damage your wellness in the future.

No specific foods can quickly reduce your blood sugar level by degrees. But there are means to aid in handling variations and minimizing your threat of considerable spikes.
Likewise, integrating carbs with fiber, fat, and protein can minimize the risk of blood glucose spikes.

So, adding beans, nuts, vegetables, seeds, fruits, and whole grains to your dishes may assist in tempering your blood sugar level levels after you eat.
Having a plant-heavy diet regimen should normally help reduce your risk of developing type 2 diabetes issues and enhance your blood sugar level responses.