Weight-reducing diet and exercise, for instance, can normalize blood sugar levels in people with impaired glucose tolerance; it can even reduce the risk of type 2 diabetes.
Likewise, consuming foods with low-glycemic index has been shown to reduce postprandial plasma glucose increments. The glycemic index basically indicates how quickly foods raise blood sugar levels. For people with diabetes, the lower the glycemic index, the better. Examples of foods with lower glycemic index are:
- High-fiber foods
- Foods with high fat or protein content
- Whole foods
Also, you might want to consider adding food barriers, which are fat and protein food items that slow down the digestion and absorption of carbohydrates.
For instance, if you notice postprandial spikes after eating cereals for breakfast, consider eating toast with a serving of avocado and egg. The protein and fats in egg and avocado may help slow down the digestion of carbs in toast.
Finally, to prevent postprandial spikes, why not take a 10 to 15-minute walk after meals?