Most of the diabetics struggle with managing their blood sugar spike around their meal time. Uncontrolled spikes can lead to various health complications, emphasizing the need for effective strategies. Here are three practical hacks to help you maintain optimal post-meal sugar control.

Eat a Bowl of Salad Before Food 

Eating a bowl of salad before food or within 20 minutes of staring food can help you avoid any rapid sugar spikes. Salads made with fresh vegetables naturally high in dietary fiber, this slows down the digestion and absorption of carbohydrates.  Apart from this properties like low glycemic load, making you feel full, nutrient density, and balanced macronutrient profile make salads an excellent choice for those aiming to manage their glucose levels effectively.

Strategic Physical Activity:

Engaging in physical activity after meals can help regulate blood sugar levels effectively. A brisk 10 to 15-minute walk following a meal or within 70 minutes of your meal has been shown to improve insulin sensitivity and enhance glucose uptake by cells. This simple yet powerful hack aids in lowering post-meal sugar levels.

Water with Apple Cider Vinegar

Hydration is a key aspect of overall health, and incorporating apple cider vinegar (ACV) can offer additional benefits for post-meal sugar control. Studies suggest that ACV may improve insulin sensitivity and lower blood sugar levels after meals.

Consider diluting one to two tablespoons of ACV in a large glass of water and consuming it before, right after or within 20 minutes your meal. However, it's crucial to consult with a healthcare professional before adding ACV to your routine, especially if you have existing health conditions.

Conclusion:

Managing post-meal sugar levels requires a multifaceted approach. By making mindful choices, incorporating strategic physical activity, and exploring the potential benefits of apple cider vinegar, individuals with diabetes can take proactive steps towards optimal sugar control. 

You can also try Apollo 24|7’s Diabetes Self-Management Tool to log your sugar values, track patterns, know all about food nutrition and more.

Medically reviewed by Senior Dietician Fiza Sait.