A spike in blood sugar after meals is a common phenomenon, occurring when the body quickly absorbs starch and simple sugar from food. Repeatedly this condition can weaken the pancreas, increase the risk of insulin resistance and lead to type 2 diabetes. According to the American Diabetes Association, maintaining stable blood sugar is the key to protecting long-term health.
One of the simplest but most effective tips is to walk gently for 1015 minutes after eating. Research published in the Diabetologia Journal shows that people who walk slowly after meals have significantly reduced blood sugar levels compared to the sedentary group. Physical activity helps muscles absorb glucose from the blood, thereby reducing the burden on the pancreas.
In addition, nutritionists recommend eating plenty of soluble fiber in meals. Green vegetables, lentils, oats or chia seeds help slow down the absorption of sugar, avoiding a rapid increase in blood sugar. According to Harvard Health, combining starch with fiber and protein helps blood sugar stabilize for longer.
Another tip is to drink diluted lemon juice or diluted apple cider vinegar before meals. The acids in these drinks help improve insulin sensitivity and slow down the release of glucose from the stomach into the blood. This is a natural, simple method but has been confirmed by many studies to be effective.
Experts emphasize that regularly applying these habits will help prevent spikes in blood sugar, support weight control and reduce the risk of diabetes. The important thing is to maintain a scientific lifestyle instead of focusing only on a strict diet.
