Blood Sugar Levels After Eating: A Complete Guide to Avoiding Dangerous Spikes

Are you wondering, “why should I have to check my blood sugar levels after eating”?!

Let me explain!

This is actually one of the best ways to learn what is impacting your glucose levels, the foods that are causing rapid spikes and the ones that keep your glucose levels within good range, even following the meal or snack. 

This information is invaluable because you could be taking your medication as instructed, exercising daily, and think you are eating low glucose impacting foods, but actually experiencing a spike every day following breakfast which in turn is causing your A1C to stay elevated.

How would you know this if you didn’t check and know what your blood sugar level is after eating!?

Let’s explore what is considered normal and elevated blood sugar levels after eating, factors that influence most meal glucose, and strategies to manage them effectively. 

What Are Normal Blood Sugar Levels After Eating?

Postprandial is a term often used in the world of diabetes and it just means - after eating. I will use “post meal”, “after eating”, and “postprandial” interchangeably throughout this article. 

Normal postprandial glucose range for people who do not have diabetes is typically less than 140 mg/dL within two hours. We measure this from the start of the meal; so two hours after you started to consume the food. 

For people living with diabetes, target ranges can vary, but the target is often less than 180 mg/dL within two hours post meal. 

Being aware of postprandial blood sugar levels is very important because as the example explained above, a spike consistently happening every day following breakfast can drive average glucose levels up and keep your A1C elevated. 

This can put the unaware person, who believes they are following their medication and exercise regimen as instructed, at risk for long term complications like nerve damage, diabetic foot ulcers, cardiac events, and kidney disease. 

Additionally, having post meal blood sugar spikes can impact energy levels, mood, and hunger.

These symptoms can then cause unnecessary cravings, intense and uncomfortable blood sugar fluctuations, and weight gain, creating a vicious cycle. 

Factors That Affect Blood Sugar Levels After Eating 

My step daughter recently told me that we need sugar to survive, after I explained to her the importance of having balance in our meals.

This was also following her informing me that her favorite lunch is a sandwich on white bread with a bag of chips, and a piece of fruit. Oh man do I have my work cut out for me! 

This is when my diabetes nurse hat went on and I explained that not all “sugar” is created equally and although our body needs glucose to survive, we are getting it in many places most people are unaware of. 

Also, there are glucose sources that are much better than others and some that spike our blood sugar and some that have less impact, while providing the nutrients our bodies need. 

There are two different types of carbs - simple carbs and complex carbs. These two different types of carbohydrates, though both glucose sources, have different impacts on glucose spikes. 

Similar to their name, the simple carbs simply break down fast, enter the bloodstream at warp speed and spike your blood sugar.

Simple carbs are good for consumption following a hypoglycemic episode. Following the 15-15 rule, consuming 15 grams of simple carbs and then waiting 15 minutes, should  bring glucose to normal levels without causing rebound highs, if done correctly. 

The complex carbs, on the other hand, are the carbs found in things like vegetables, beans, and sweet potatoes. These carbs are broken down more slowly and therefore cause more of a gradual blood sugar increase. 

These carbs have several benefits such as stable blood sugar, more sustained energy, and often improve gut health and digestion

How to Keep Blood Sugar Levels Stable After Eating

• Another very helpful tip to add to consuming complex carbs in your meals and snacks, is to add lean protein, healthy fat, and fiber. Incorporating this little trick will help by further minimizing the glucose elevation after eating. 

• Having well balanced meals and snacks that include complex carbs, lean protein, healthy fat, and fiber are going to give you the nutrients your body needs while ensuring stability in blood sugar, which leads to less risk of long term complications of diabetes. 

• Also, specifically starting with your non-starchy vegetables (fiber), then moving to your protein next, before consuming the carbs, is going to help keep postprandial sugar levels more even. 

• Another way to keep blood sugar levels stable after eating is choosing lower glycemic index foods. Check out the list I compiled of the top 10 low glycemic fruits. 

• Drinking 16 ounces of water prior to your meal can also help with the feeling of fullness, especially if you then go to your non-starchy vegetables first. Drinking enough water can also aid in digestion and helps with glucose control.

Pro Tip: I encourage all of my clients to check glucose, using a CGM if possible, at 1 hour and then at 2 hours post meals to help identify patterns. Many are shocked at what they learn! 

What to Do If Blood Sugar Is Too High After Eating?

If you have identified that your postprandial blood glucose level is greater than 180 mg/dL consistently and you wish to change this, here are some things you can do immediately and for long-term adjustments.

Immediate actions to take can be as simple as drinking water and going for a brisk walk, if it is safe to do so. 

Consuming water can aid in clearing glucose through your urine. Walking or doing other light physical activity such as a hike or jog, can facilitate bringing glucose levels down as these things promote glucose uptake by the muscles and can also help improve insulin sensitivity. 

Long-term adjustments can include adjusting insulin timing (if you are on insulin), for example, you could take your insulin 15 minutes prior to meal and see if this helps with covering the spike better. Dosing adjustments may also be considered if applicable. 

Modifying meal choices and portion size and using your CGM to track trends and patterns in post-meal glucose values, is very helpful in stabilizing glucose levels after eating. 

If your glucose levels consistently stay elevated following your meals, despite making above recommended adjustments, this may be a sign of increased insulin resistance and the potential need for medication adjustments by your doctor. 

Knowing your blood sugar levels after eating is truly so very important, yet so many diabetics don’t check postprandial glucose at all.

Many times, people are put on a regimen to check their blood sugar 4 times daily and attain this by checking their fasting glucose, and then before each meal, never knowing what their non-fasting postprandial glucose levels are. 

This is limiting and definitely preventing people who are living with diabetes from being empowered with knowledge, to change the things they can change to attain better blood sugar management. 

Small, sustainable changes are better in the long run. Self-monitoring is very important in understanding what your body is doing and the small changes that can be made to minimize your risk of long term diabetes complications.

Reach out to me today for personalized support! Schedule your direct call with me here.

Together we can  track your post-meal blood sugar levels and put a customized plan in place for you to finally achieve the glucose goals you have always wanted to! 

Meet the Author

Hi! I’m Beth, a Registered Nurse and Certified Diabetes Educator. I provide diabetes coaching for newly diagnosed people with diabetes and also work with people who have been living with diabetes for some time.

With 1:1 coaching, you will feel empowered and supported to confidently manage your diabetes effectively - without it controlling your life! I can help you make sure that you feel good, stay in optimal health and take care of your well-being at all times.

First call is on me! Let’s talk.