Many women experience sudden drops in energy or increased thirst after eating, even when they think their meal was healthy. These symptoms may be caused by spikes in blood sugar, which can lead to questions about how to lower blood sugar quickly or keep it stable throughout the day.
Dr. Hana Kahleova, director of clinical research at the Physicians Committee for Responsible Medicine, says controlling blood sugar is not just about cutting carbs. “The key is improving insulin sensitivity, and food choices can have a big impact on that,” she explains.
Signs Your Blood Sugar May Be Rising
Feeling tired after meals, having strong cravings, or struggling with weight gain can indicate blood sugar problems. “Even if women don’t have diabetes, they might still be facing the effects of poor blood sugar control,” says Dr. Kahleova.
Blood sugar naturally rises and falls, but large or long-lasting spikes may suggest insulin resistance or high blood sugar (hyperglycemia). If untreated, this can lead to serious health issues like type 2 diabetes.
The best way to check your blood sugar is a fasting blood sugar test, taken first thing in the morning before eating. Normal levels are below 99 mg/dL. Levels between 100 and 125 mg/dL mean prediabetes, and 126 mg/dL or above indicates diabetes. You can test this at home or through a simple blood test by your doctor.
Foods That Help Lower Blood Sugar Over Time
No food can instantly lower blood sugar, but some can help keep it steady when included regularly in your diet. These include:
- Leafy Greens and Non-Starchy Vegetables: Spinach, kale, peppers, broccoli, and similar veggies slow down carbohydrate absorption. Starting your meal with a salad or greens helps control blood sugar.
- Legumes: Beans, peas, and lentils are rich in fiber and protein, which aid blood sugar control. If they cause gas at first, start with small amounts and increase gradually.
- Whole and Ancient Grains: Millet, buckwheat, brown rice, and whole wheat bread have a lower impact on blood sugar than refined grains. Pair them with vegetables and legumes for better control.
- Potatoes: Often misunderstood, potatoes are nutritious when baked, boiled, or roasted without added fats. They provide fiber and antioxidants that support balanced blood sugar.
Timing Matters: When You Eat Can Affect Blood Sugar
What you eat is important, but when you eat also influences blood sugar levels. Eating the same meal earlier in the day causes less blood sugar spike than eating it late.
Dr. Kahleova’s research shows that people who eat two main meals early—breakfast and lunch—have better blood sugar and weight control than those who eat more frequently or later in the day.
She advises making breakfast your largest meal, having a substantial lunch, and keeping dinner lighter. Keeping portion sizes moderate, choosing lean proteins, and avoiding added unhealthy fats can further help blood sugar management.
No Quick Fix, But Consistency Pays Off
No single food will lower blood sugar instantly. However, regularly eating the right foods in balanced combinations can improve blood sugar levels within days. Over time, this can greatly reduce the risk of complications like heart disease, nerve damage, and kidney problems.
Many people in Dr. Kahleova’s studies saw blood sugar improvements in just a few weeks. Some even reduced their diabetes medications as their blood sugar stabilized.
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