The key to blood sugar control: Post-meal blood sugar, "Here's how" to manage it!

Blood sugar control is fundamental to managing diabetes. In particular, lowering post-meal blood sugar levels and maintaining stable readings can improve the prognosis of diabetes. In celebration of 'World Diabetes Day' on November 14th, MilDang365 highlighted the importance of managing post-meal blood sugar.

Today's Diabetes Letter: a two-line summary

1. 
   1. If post-meal blood sugar is high or shows significant fluctuations, the risk of complications is greater.
   Reduce the fluctuation of post-meal blood sugar!
   
   Post-meal blood sugar is a variable for successful blood sugar control
2. 
   Postprandial blood sugar is the best indicator reflecting pancreatic function. It shows how well insulin secretion from the pancreas is functioning and whether glucose is being effectively utilized for muscle and cellular metabolism, based on blood sugar changes after eating. An increase in postprandial blood sugar directly affects blood sugar variability, HbA1c, and fasting blood sugar. Since blood sugar accounts for a significant portion of daily fluctuations, high postprandial blood sugar leads to higher average blood sugar levels for the day, increased blood sugar variability, and elevated HbA1c levels. In particular, high post-dinner blood sugar causes sustained high blood sugar levels overnight, negatively impacting fasting blood sugar the next day.
   
   Recently, the medical community has been emphasizing the importance of improving postprandial blood sugar levels, or blood sugar variability. Professor Jeonghae Ko of the Department of Endocrinology and Metabolism at Haeundae Baek Hospital stated, "A rapid increase in postprandial blood sugar adversely affects the body's cells and increases the risk of complications," and added, "While previous treatments focused on lowering fasting blood sugar, recent approaches mainly involve controlling postprandial blood sugar and blood sugar fluctuations using therapies such as GLP-1 receptor agonists." Professor Youngshin Song of the Department of Endocrinology and Metabolism at Boramae Hospital said, "When postprandial blood sugar rises, increasing blood sugar variability, even if the HbA1c levels are the same, the risk of oxidative stress and inflammation increases, raising the likelihood of complications."
   
   Reducing food intake or starving is not the solution.
3. 
   So, how do actual diabetes patients manage their post-meal blood sugar levels? According to the results from MillDANG365, which gathered concerns from app users about post-meal blood sugar management, the most common strategies were ▲reducing meal portions, ▲reducing the number of meals per day, or ▲engaging in exercise such as walking or cycling after meals. There were also mentions of skipping other meals or drinking plenty of water instead of meals when post-meal blood sugar levels are high. Professor Moon Joon-sung from the Department of Endocrinology and Metabolism at Yeungnam University Hospital (Secretary General of the Korean Diabetes Association) stated, "Diabetes is a condition that requires continuous management, and lifestyle habits that cannot be maintained consistently should be avoided." Professor Song Young-shin said, "Patients often do not know which foods raise post-meal blood sugar more or how to exercise effectively, or they have inaccurate information," and emphasized, "Consistently practicing proper management methods is essential for improving post-meal blood sugar levels."
   
   Expert-recommended post-meal blood sugar management methods
4. 
   The post-meal blood sugar management methods recommended by doctors who treat diabetes are as follows. Remembering and implementing them is very easy! If you have had difficulty managing your post-meal blood sugar levels, be sure to try them.

First, avoid foods with a high glycemic index (GI) whenever possible.

The glycemic index is a measure of how much a particular food raises blood sugar levels after consumption. Foods that are digested and absorbed quickly tend to have a higher glycemic index. In particular, attention should be paid to carbohydrate intake. It is better to reduce the consumption of simple sugars such as white rice, flour, and sugar, and instead opt for complex carbohydrates like brown rice, whole wheat, and mixed grains.

Second, change the order of your meals.

Eat vegetables rich in dietary fiber and proteins first, then consume carbohydrates later. Even if you eat the same food in the same amount, changing the order of eating can affect blood sugar levels. When dietary fiber and protein enter the gastrointestinal tract first, they slow down the absorption of carbohydrates and provide a feeling of fullness, which can lower the peak post-meal blood sugar levels.

Eating should take 20 to 30 minutes, chewing thoroughly to ensure slow digestion and prolonged satiety.

If consciously changing the order of meals is difficult, consuming gua-gum hydrolyzed extract before a proper meal is also an option. It is a natural ingredient made by hydrolyzing gua beans to make it easy to consume, and it has been recognized by the Korea Food & Drug Administration for its effects in suppressing post-meal blood sugar spikes, improving blood cholesterol levels, promoting the growth of beneficial gut bacteria, and facilitating bowel movements.

According to a study published in the Journal of the American Clinical Nutrition Society, consuming gua gua extract hydrolysate four times a day for six weeks resulted in a 7.2% reduction in hemoglobin A1c, a 19.5% decrease in fasting blood glucose, and a 16.3% reduction in LDL cholesterol. It can be mixed with water for intake or sprinkled on food to improve blood sugar and cholesterol levels simultaneously.

Finally, take a walk or exercise for 20 to 30 minutes one hour after meals.

You can prevent post-meal blood sugar spikes. Especially if you are obese or overweight, maintaining a normal weight through exercise can also improve insulin resistance. However, for those at high risk of hypoglycemia, exercise sessions should not be extended beyond an hour.