102 Easy Ways to Lower Post-Prandial Blood Sugar Without Meds

Posted on by Jesse Santiano, M.D.

This article discusses the importance of lowering postprandial (after-meal) blood sugar levels.

It is not only for individuals with diabetes but also for those with prediabetes and even normoglycemic (people with normal blood sugar levels).

Elevated blood sugar following meals can have a range of adverse health impacts if left unmanaged, contributing to the onset of chronic conditions over time, even in those who currently show no signs of blood sugar issues.

Why Postprandial Blood Sugar Matters

Everyone experiences a rise in blood glucose after eating as food, especially carbohydrates, is digested and absorbed.

This rise is typically low and short-lived for normoglycemic, with blood sugar returning to baseline within a few hours.

However, for people with prediabetes and diabetes, this response can be exaggerated and prolonged, leading to dangerously high blood glucose levels.

Even among normoglycemic people (those without prediabetes and diabetes), maintaining stable postprandial glucose levels is beneficial, as repeated spikes may contribute to insulin resistance and metabolic strain on the body.

Health Risks of Elevated Postprandial Blood Sugar

Increased Risk of Insulin Resistance

High blood sugar levels post-meal can cause the pancreas to produce more insulin to lower blood glucose.

Over time, this demand can lead to insulin resistance, which means the body’s cells are less responsive to insulin.

Insulin lowers blood sugar by making the muscles and the liver absorb the circulating blood sugar.

Oxidative Stress and Inflammation

Frequent high glucose spikes after meals lead to oxidative stress, where excess free radicals damage cells.

This state can trigger inflammation, laying the groundwork for chronic diseases such as heart disease,  certain cancers, and many other diseases.

Diseases Associated with the Metabolic Syndrome

Risk of Cardiovascular Complications

Elevated postprandial glucose is a significant risk factor for cardiovascular disease.

High blood sugar after meals can lead to increased blood pressure, endothelial dysfunction, and lipid abnormalities, all of which contribute to a greater risk of heart disease.

Advanced Glycation End Products (AGEs)

Persistent high blood sugar can lead to AGEs, harmful compounds that form when sugar attaches to proteins or fats.

AGEs can damage various tissues and are associated with aging, inflammation, and Alzheimer’s Disease.

Benefits of Maintaining Stable Postprandial Blood Sugar Levels

Improved Energy Levels and Mental Clarity

Avoiding post-meal sugar spikes prevents the sudden crash in energy that often follows. This leads to more consistent energy and better mental clarity throughout the day.

Reduced Long-Term Health Risks

Individuals can help prevent insulin resistance by minimizing spikes, which will reduce their risk for type 2 diabetes and related complications, like nerve and kidney damage.

Enhanced Longevity and Quality of Life

A consistent and healthy blood sugar response to meals is linked to better health and longevity, reducing the risk of multiple chronic diseases associated with metabolic dysfunction.

With that intro, let us go to the list on how to lower postprandial blood sugar.

 100 Ways to Lower Postprandial Blood Sugar

Exercise and Movement

1. Take a 15-minute walk after meals – Walk After Meals to Prevent Sky High Blood Sugars

2. Do 10 minutes of gentle yoga post-meal

3. Stand and do light housework instead of sitting after eating

4. Perform 2-3 minutes of bodyweight squats – Four Minutes is All I Need to Lower My One-Hour After-Meal Blood Sugar

5. Take the stairs instead of the elevator after lunch

6. Practice gentle stretching exercises

7. Do some light gardening after meals

8. Walk the dog immediately after eating

9. Dance to a few songs after dinner

10. Do light resistance band exercises

Meal Timing and Structure

11. Eat protein before carbohydrates in your meal – The Best Foods to Lower Postprandial Blood Sugar

12. Space meals 4-5 hours apart

13. Avoid eating late at night

14. Have smaller, more frequent meals

15. Don’t skip Don’tfast – A High Protein Breakfast Prevents Surging Sugar All Day

16. Time your meals earlier relative to bedtime. This also prevents gastric reflux and heartburn.

17. Practice intermittent fasting (with medical supervision, especially if on medications for diabetes and hypertension) – How to do Intermittent Fasting

18. Eat slowly and chew thoroughly – This Is What Really Happens When You Do Mindful Eating

19. Take 20-30 minutes to finish your meal

20. Plan regular meal times

Food Choices

21. Choose low glycemic index foods

22. Add cinnamon to meals – Why You Need Ceylon Cinnamon To Have Its Blood Sugar Benefits and the Risk of the Bad Ones: Complete Guide

23. Include apple cider vinegar with meals –

24. Add lemon juice to your food – Lemon juice slows the breakdown of carbs and increases insulin sensitivity.

25. Include fermented foods like kimchi—Probiotics And Prebiotics For Blood Sugar: A Helpful Guide

26. Choose whole grains over refined grains

27. Add chia seeds to meals – Affordable Blood Sugar Control With Chia Seeds: Science And Research

28. Include fatty fish in your diet

29. Add berries to your meals

30. Include leafy greens with every meal – How to Prevent Hyperglycemia Using the Vegetable Meat Carbohydrate Sequence

Portion Control

31. Use smaller plates

32. Measure portions with your hand – The Ultimate Hand Portion Guide To Lower After-Meal Blood Sugar

33. Fill half a plate with non-starchy vegetables – The Plate Method: A Scientific Guide to Lowering Post-Meal Blood Sugar

34. Limit carbohydrates to 1/4 of your plate – The Plate Method: A Scientific Guide to Lowering Post-Meal Blood Sugar

35. Weigh food portions

36. Use measuring cups

37. Practice the plate method

38. Count carbohydrates

39. Keep a food diary – How the OODA Loop Can Manage Toxic Postprandial Glucose Spikes

40. Pre-portion snacks

Food Combinations

41. Pair carbs with protein

42. Add healthy fats to meals. Healthy fats include monounsaturated and polyunsaturated fats. Some foods containing healthy fats are avocados, olive oil, nuts, fatty fish, eggs, dark chocolate, and flaxseed.

43. Include fiber with every meal

44. Combine vegetables with grains

45. Add nuts to fruit servings –

46. Include legumes with grains

47. Mix proteins with healthy fats.

48. Combine probiotics with prebiotics—Probiotics And Prebiotics For Blood Sugar: A Helpful Guide

49. Add seeds to smoothies like chia and flaxseed

50. Include herbs and spices

 Lifestyle Modifications

51. Get adequate sleep (7-9 hours) – Lack of Sleep Increases Blood Sugar

52. Manage stress levels – 25 Stress-Reduction Techniques

53. Practice deep breathing exercises

54. Maintain good hydration

55. Avoid caffeine after meals – How Drinking Coffee After a Meal Can Increase Postprandial Blood Sugar.

Drink green tea instead. Green tea has a much lower caffeine content. 

56. Practice mindful eating

57. Reduce alcohol consumption – Harvard: Light alcohol intake increases cardiac risks

58. Keep a regular sleep schedule – Using the Circadian Rhythm for More Effective Blood Pressure Control

59. Monitor blood sugar regularly – I use this glucometer. – AUVON Blood Glucose Monitor Kit for Accurate Test, Diabetes Testing Kit with 100 Glucometer Strips, 100 30G Lancets, and Lancing Devices.

60. Keep a symptom diary – How the OODA Loop Can Manage Toxic Postprandial Glucose Spikes

 Meal Planning

61. Prep meals in advance

62. Plan weekly menus

63. Stock healthy snacks

64. Avoid processed foods

65. Read nutrition labels – check how much carbs and sugars they contain

66. Choose whole foods

67. Pack lunch from home – restaurant and deli foods contain a lot of salt and sugar

68. Plan for emergencies

69. Keep healthy frozen meals

70. Maintain a grocery list

Supplements (with medical supervision)

71. Consider magnesium

72. Evaluate chromium needs

73. Discuss berberine with a healthcare provider

Berberine: A Natural and Tested Approach To Blood Sugar Management

Berberine Supplement 500mg, 60 Capsules (Third Party Tested, Non-GMO, Gluten Free, Vegan Safe)

74. Consider alpha-lipoic acid—Immunovites R-Alpha Lipoic Acid ((True)) 600mg per Serving

Alpha Lipoic Acid: The Universal Antioxidant’s Impact On Sugar And Health

75. Evaluate vitamin D status—NatureWise Vitamin D3 5000iu (125 mcg)

Vitamin D3: Its Valuable Role in Blood Sugar and Metabolism

76. Consider omega-3 supplements—Pharmepa Restore, 1000mg Pure EPA Fish Oil, High Absorption rTG Omega-3

77. Discuss gymnema sylvestre—Gymnema Sylvestre: The Sugar Destroyer’s Proven Impact On Sugar

78. Evaluate B-vitamin needs

79. Consider zinc supplementation – Pure Encapsulations Zinc 30 mg

80. Consider Bitter Melon – Himalaya Organic Bitter Melon for Glucose Metabolism

Kitchen Strategies

81. Cook with herbs instead of sugar

82. Use vinegar-based dressings

83. Steam vegetables instead of frying – steaming does not produce AGEs or Advanced Glycation End Products harm our cells.

High blood sugar damages the arteries and changes the immune system.

84. Choose whole-grain flour for baking

85. Cook with olive oil – It’s Amazing What Happens If You Add Oil To Carbs

86. Use natural sweeteners in moderation

87. Prepare overnight oats

88. Make homemade salad dressings

89. Batch cook healthy proteins

90. Prepare vegetable-based soups

Environmental Adjustments

91. Keep trigger foods out of the house. When you eat trigger foods, you can eat more of them.

According to Lena Beal, M.S., RD, LD, a therapeutic dietitian at Piedmont’s Fuqua Heart Center.

The most common trigger foods are highly palatable foods filled with sugar, salt and unhealthy fats

This includes soft drinks, chips, cakes, cookies and pies. The more you eat, the more you’ll want.

92. Store healthy snacks at eye level

93. Use blue light-blocking glasses at night – Blue blockers filter out blue light and allow your brain to start secreting melatonin to make you sleep. Blue blockers are inexpensive but work well.

Blue Light Blocking Glasses Reduce Eye Strain Computer Gaming Eyeglasses Blue Light Glasses for Women/Men

94. Maintain cool bedroom temperature

95. Keep a water bottle visible

96. Store cut vegetables ready to eat

97. Use a food scale

98. Keep measuring cups accessible

99. Use portion control containers

100. Set timers for meals

101. Consider insulin plant—This Is What The Amazing Insulin Plant Can Do To Blood Sugar

102. Try fenugreek—Fenugreek: Ancient Herb’s Powerful Effects on Blood Sugar and Beyond

Always consult with healthcare providers before making significant changes to your diet or lifestyle, especially if you have diabetes or other medical conditions.

Adapting these changes can lower your blood sugar, and if your meds are not adjusted, it can lead to very low blood sugar.

Some of these strategies may need to be modified based on individual circumstances and medical advice.

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