In the video, The One Hour Blood Sugar Predicts Common Deadly Diseases, I showed that elevated postprandial blood sugar (above 155 mg/dl or 8.6 mmol/L) can predict or lead to diseases of the arteries, nerves, and insulin resistance.
The danger of persistently elevated postprandial blood sugar applies to people with standard glucose tolerance, meaning those who are not prediabetic or have diabetes—in short, everybody.
When is the blood sugar the highest?
The postprandial period is when blood sugar levels are typically at their highest. This period occurs after eating, usually within 1 to 2 hours.
During this time, the body is digesting food, and glucose from the meal enters the bloodstream, leading to a rise in blood sugar levels.
In people without diabetes, insulin is released to help manage this increase in blood sugar, bringing it back to normal levels.
However, in people with diabetes, this regulation can be impaired, leading to higher than normal postprandial blood sugar levels.
Monitoring postprandial blood glucose is essential for those with diabetes or those at risk of developing it to prevent complications.
One effective strategy for controlling these spikes is consuming “preload” foods—specific items eaten before a meal that can help lower the postprandial blood glucose response.
This article explores some of the best preload foods, backed by scientific research, to help check blood sugar levels.
1. Vinegar or Lemon Juice
Vinegar and lemon juice are rich in acids, which have been shown to slow the digestion of carbohydrates and improve insulin sensitivity.
A study published in Diabetes Care found that consuming about 1-2 tablespoons of vinegar before a high-carbohydrate meal significantly improved insulin sensitivity in individuals with insulin resistance or type 2 diabetes (Johnston et al.).
The acetic acid in vinegar and the citric acid in lemon juice can help moderate the rise in blood sugar after meals.
How to Use: Mix 1-2 tablespoons of vinegar or lemon juice in a glass of water and drink it about 10-15 minutes before your meal.
2. Protein-Rich Foods
Eating a small amount of protein before your main meal can significantly impact postprandial glucose levels.
Eating proteins stimulates the release of incretins and, subsequently, insulin. The elevated insulin prepares the body for carbohydrates and prevents a blood glucose spike by immediately absorbing them into the muscles and liver.
Protein also slows gastric emptying, delays glucose absorption, and gives a feeling of fullness.
Research published in the Journal of Nutrition showed that consuming whey protein before breakfast improved glycemic control and aided in weight loss in people with type 2 diabetes (Jakubowicz et al.).
Research showed that whey protein concentrate is a better incretin than whey protein isolate.
How to Use: Before your meal, Include a small portion of lean protein, such as 25 to 50 grams of whey protein concentrate, a hard-boiled egg, a piece of chicken, 50 grams of cheese, grilled meat (100 grams), fish, or tofu.
3. Fiber-Rich Foods
Fiber, particularly soluble fiber, forms a gel-like substance in the stomach that slows glucose absorption, leading to a more gradual rise in blood sugar levels.
According to a review in the Journal of Nutrition, increasing fiber intake is associated with lower postprandial glucose levels and better overall glycemic control (Weickert and Pfeiffer).
How to Use: Start your meal with a small salad rich in leafy greens with vinegar dressing, or consume a tablespoon of chia seeds mixed in water or yogurt.
4. Nuts
Nuts are an excellent source of healthy fats and protein, which can slow the digestion of carbohydrates and help prevent sharp spikes in blood sugar levels. A Journal of Nutritional Biochemistry study demonstrated that consuming peanuts before a meal significantly reduced postprandial glycemia (Reis et al.).
How to Use: Eat a small handful of nuts, such as almonds, walnuts, or peanuts, about 10-15 minutes before your main meal.
5. Greek Yogurt
Greek yogurt is high in protein and contains probiotics, which can contribute to better glucose metabolism.
The protein content in Greek yogurt has been shown to slow digestion and reduce the insulin response after meals.
A study published in the *American Journal of Clinical Nutrition highlighted the benefits of protein in increasing thermogenesis and improving metabolism (Acheson et al.).
How to Use: Enjoy a small serving of plain, unsweetened Greek yogurt before your meal to help moderate your blood sugar levels.
Take Away Message
Incorporating preload foods into your diet is a simple yet effective way to manage postprandial blood sugar levels.
Starting your meals with vinegar, lemon juice, protein-rich foods, fiber, nuts, or Greek yogurt can significantly reduce the spikes in blood glucose that often follow eating. Consistently applying these strategies can improve long-term glycemic control and overall health.
YouTube videos:
If you are interested in how to lower your blood sugar after meals when it is the highest, go to the following links to see my YouTube presentations.
They all have English subtitles.
- The One-Hour Blood Sugar Predicts Common Deadly Diseases
- The Best Preload Foods To Lower Your Blood Sugar
- How to Prevent Hyperglycemia Using the Vegetable Meat Carbohydrate Sequence
- A High Protein Breakfast Prevents Surging Sugar All Day
- You Need To Know The Mindblowing Blood Sugar Lowering Effects Of Vinegar
- High blood sugar damages the arteries and changes the immune system.
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References:
- Johnston, Carol S., Cindy M. Kim, and Amy J. Buller. “Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects with Insulin Resistance or Type 2 Diabetes.” Diabetes Care, vol. 27, no. 1, 2004, pp. 281-282. NCBI, doi:10.2337/diacare.27.1.281.
- Jakubowicz, Daniela, et al. “High-Energy Breakfast with Whey Protein Increases Weight Loss and Improves Glycemic Control in Type 2 Diabetes.” Journal of Nutrition, vol. 146, no. 12, 2016, pp. 2510-2516. NCBI, doi:10.3945/jn.116.234781.
- Weickert, Martin O., and Andreas F. H. Pfeiffer. “Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes.” Journal of Nutrition, vol. 148, no. 1, 2018, pp. 7-12. NCBI, doi:10.1093/jn/nxx008.
- Reis, César EA, et al. “Acute Effects of Peanut Intake on Postprandial Lipemia and Glycemia in Healthy Subjects.” Journal of Nutritional Biochemistry, vol. 32, 2016, pp. 159-165. NCBI, doi:10.1016/j.jnutbio.2016.03.011.
- Acheson, K. J., et al. “Protein Choices Targeting Thermogenesis and Metabolism.” The American Journal of Clinical Nutrition, vol. 93, no. 3, 2011, pp. 525-534. NCBI, doi:10.3945/ajcn.110.005850.
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