Your blood glucose level was normal going into the meal, but two hours later it's 255 mg/dL. Don't worry. You are not alone in struggling with high postprandial (after-meal) glucose levels.
This is a common topic with my clients. Here are three ways to handle your postprandial highs (the same tools we use to manage overall glycemic control): diet, exercise, and medications.
Food is usually the first suspect when glucose is high after a meal. But this may or may not be the case. First, assess your carbohydrates at that meal. If you can, try to actually count the total grams of carb you consumed.
Use food labels as your source of information. Measuring cups are a simple tool to measure portion sizes. If you are unsure of the carb content of your meal, try keeping a food log that records the type of food, how it was prepared, and the amount you consumed.
Bring this food log to a dietitian or diabetes educator for review. Aim for portion-controlled meals that contain a blend of carbs, protein, and healthy fats.
Exercise works like a charm to lower glucose levels. I always tell my clients that the best time of the day to exercise is after a meal. This doesn't mean that you put your fork down and run out the door, but maybe within the following two hours. Even a brief 10-minute walk can make a difference in postprandial glucose levels.
Try to tweak diet and exercise first, but know that there are times when medication is needed to lower glucose levels. Certain medications work specifically to lower postprandial levels. Know how your medications work and also their specific times of action. This will ensure you are taking them at the correct time.
The only way to determine how diet, exercise, and medications are working is to test your glucose levels and record the numbers. Try to test before and one to two hours after a meal.
The American Diabetes Association recommends that your glucose level be less than 180 mg/dL one to two hours after a meal. Keep a detailed record of your glucose levels, meals, and the timing and dose of diabetes meds (only if the dose changes, as with insulin). This is the best way to help you emerge from the elevated postprandial maze.
