This article is about the result of a technique to lower post-prandial blood sugar.
After-meal glucose spikes or post-prandial hyperglycemia leads to atherosclerosis formation. Atherosclerosis can happen to anyone, even if they do not have diabetes.
Post-prandial hyperglycemia predicts atherosclerosis formation better than fasting blood sugar and hemoglobin A1c. Read about it at After meal blood sugar spikes as a cause of vascular failure.
Post-prandial hyperglycemia is defined as blood sugar levels of more than 140 mg/dl two hours after eating.
The high blood sugar and the inflammatory cytokines induced by eating non-sterile foreign proteins, fats, and carbohydrates (food), can promote or worsen atherosclerosis.
Atherosclerosis eventually leads to strokes, and heart attacks, the leading causes of death.
One technique to prevent high blood sugar after eating is to eat food in a specific sequence—vegetables, meat and fat, and carbohydrates.
Effects of vegetables, fat/protein carbs sequence
Eating in that sequence prevents the immediate absorption of glucose or sugar in the intestines and then into the bloodstream, which will cause a sudden increase in blood sugar levels.
Vegetables coat the lining of the stomach and intestines and prevent the immediate absorption of glucose. Some glucose adheres to vegetable materials, delaying their absorption until they reach the small intestines.
Having proteins before carbs induces insulin secretion and prepare the system to absorb glucose. When carbohydrates enter, insulin is available and distributes the absorbed glucose to the liver, muscles, and fat immediately.
Recently, I bought this glucometer from Amazon. It’s a good deal. One glucose meter, 100 lancets, and 100 test strips with a case for less than $34.
The only criticism I have about it is that I needed a magnifying glass to read the instructions, but once you know, it is easy.
The challenge meal
So for lunch. I had salad greens, then the main course of roast lamb, buttered garlic shrimp, ham, creamed spinach, asparagus soup, Brie dip, and steamed salmon.
Desserts with sugar contents include
- Watermelon about 1 cup 6.2 mgs
- A chocolate-covered cookie (41.3 gm
- Purple yam jam called halaya in the Philippines (27 gms)
- Japanese pudding caramel daifuku —16 gm x 2 = 32
Total sugar = 86 gms
A cup of steamed white rice can have 41 to 53 gms of carbs.
I have family over, so I did not walk 20 minutes on the treadmill. Post-meal walking lowers blood sugar by making the exercising muscles absorb blood sugar.
Two hours later, my blood sugar was 147 mg/dl. Yes, it is high, but that’s after a lot more dessert than my typical and without exercising. Usually, I don’t eat a lot of carbs.
It looks like the vegetable, protein/fat- carbohydrate sequence works.
Walking works
I have been walking for 15- 20 minutes after meals for several days. After a short warm-up walk, I go to the top speed of 4.6-4.8 miles per hour at an incline of 1.5 to 2.
At the same time, I push a 15 ln kettlebell up (press) ten times on each hand for a total of three to four sets.
I reduce the speed and incline when I start to get a bit tired. In the end, I cover 1.6 miles after 20 minutes.
The first time I measured my blood sugar two hours after eating and walking was 137 mg/dl. Normal but borderline.
Before the glucometer, I suspected my blood sugar was low because I got sleepy and had to nap. I had to check the sugar levels the next time it happened.
Walk After Meals to Prevent Sky High Blood Sugars
Everyone should have a glucometer
Maybe not anyone, and only those who do not want to have a stroke or heart attack or develop dementia later in life.
Everyone should check their two-hour after-meal blood sugar level, even those in their twenties who look slim and fit. In one NHK documentary about glucose spikes, young office workers had 190 to 200 mg/dl blood sugar levels.
Those levels are enough to cause endothelial dysfunction and damage the arteries.
Intermittent fasting Reverses Endothelial Dysfunction
A Japanese study with a ten-year follow-up showed that A Healthy Lifestyle is as effective as Voglibose and Nateglinide in Lowering 10-year Cardiac Mortality
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Related:
- How often do you do the post-prandial sugar test?
- Blood Glucose Spike and its Prevention
- Testing Post Prandial Glucose Level after a Feast
- After-meal blood sugar spikes as a cause of vascular failure
- Veggies Meat Carbohydrate Sequence Prevents After Meal Sugar Spike
- A Healthy Lifestyle is as effective as Voglibose and Nateglinide in Lowering 10-year Cardiac Mortality
- Intermittent fasting Reverses Endothelial Dysfunction
- Walk After Meals to Prevent Sky High Blood Sugars
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