Postprandial glucose refers to blood sugar levels measured 2-4 hours after eating. Tracking these levels helps manage metabolic health and prevent complications like heart disease or prediabetes.

Key facts:

• Normal levels: Below 7.8 mmol/L, returning to baseline within 2-3 hours.
• Testing methods: Finger-prick test strips (manual) or Continuous Glucose Monitors (CGMs, automatic).
• Health risks: Repeated spikes above 7.8 mmol/L can damage blood vessels, increase heart disease risk, and elevate HbA1c.

Control tips:

• Eat protein before carbs to reduce spikes by 30-50%.
• Exercise after meals (e.g., 15-20 min brisk walk) to lower glucose levels.
• Use CGMs for real-time tracking and insights.

‍Managing post-meal glucose is essential for overall health and can be achieved through consistent monitoring, dietary adjustments, and physical activity.

Blood sugar testing methods

Checking post-meal blood sugar can be done using two main approaches: finger-prick test strips or continuous glucose monitors (CGMs). Each method has its own strengths and limitations.

Blood sugar test strips

Finger-prick testing is a well-known way to measure blood sugar. It uses enzyme-coated test strips with glucose oxidase or dehydrogenase to analyse a small blood sample (0.5-1 µL). These strips are accurate within ±15% of lab results, but they only offer snapshots of glucose levels, potentially missing important fluctuations between tests.

For post-meal monitoring, testing at 60, 90, and 120 minutes is common. However, this schedule can leave gaps, making it harder to capture the full picture.

Continuous Glucose Monitors (CGM)

CGMs are more advanced, using sensors placed under the skin to track glucose levels in the interstitial fluid every 5-15 minutes. This results in up to 288 readings per day. The Dexcom system, an FDA-approved CGM, highlights the advantages of this technology:

Comparing test strips and CGMs

Here’s a quick look at how these methods differ:

Both tools have their place, depending on your needs. Whether you prefer the simplicity of test strips or the detailed insights from a CGM, understanding how they work can help you manage your blood sugar more effectively.

Reading your blood sugar data

Analysing your glucose data is the next important step after selecting a testing method. Whether you're using test strips or CGMs, spotting trends can help you adjust your management approach.

Recognising blood sugar patterns

Tracking your post-meal glucose patterns can reveal how various factors influence your levels. For those without diabetes, blood sugar typically peaks at around 7.8 mmol/L within an hour of eating and returns to pre-meal levels in 2-3 hours. If you have diabetes, you might notice delayed peaks and extended recovery times.

Here are some common patterns to watch for:

Leveraging CGM data

CGM devices like Dexcom Clarity simplify the process by tracking key metrics:

• Peak height: Try to keep levels below 180 mg/dl after meals.
• Time to peak: Ideally, glucose peaks 60-90 minutes after eating.
• Recovery time: Glucose should return to baseline within 3 hours.

When to contact your doctor

Some post-meal patterns may signal the need for medical intervention. Reach out to your healthcare provider if you notice:

For those not using insulin, Dexcom Stelo offers an FDA-cleared, over-the-counter CGM option for adults.

Ways to control post-meal blood sugar

Explore practical strategies—from food timing to exercise and tech tools—that help keep your blood sugar stable after meals.

Food choices and timing

Using insights from CGM (Continuous Glucose Monitoring) patterns, adjusting your diet can help keep blood sugar levels steady. Research suggests that a balanced plate - 40% carbohydrates, 30% protein, and 30% healthy fats - can minimise blood sugar spikes effectively.

The order in which you eat your food also matters. Eating protein before carbohydrates can reduce post-meal glucose spikes by 30-50%. For example, consuming 15g of whey protein before a meal has shown significant benefits. Adding just 1 tablespoon of vinegar to your meals can also help regulate glucose levels.

Exercise after meals

When you exercise after eating, timing is key. Starting physical activity within 30 minutes of a meal can lower peak glucose levels by 22%, compared to waiting longer.

Different types of exercise can offer unique benefits:

Blood sugar apps and tools

Combining physical activity with technology can streamline glucose management. Modern apps synced with CGMs provide real-time feedback on how specific foods and activities affect your blood sugar.

Here are some features to look for in blood sugar management apps:

These tools work alongside CGMs to help you understand your body's unique responses to food and activity.

New blood sugar monitoring tools

Modern CGM systems now make managing blood sugar after meals easier with meal-specific tracking features. These tools build on the dietary strategies previously discussed.

Vively: CGM program and app

Vively's CGM program uses a small sensor placed under the skin to monitor glucose levels every 15 minutes. It stands out with its colour-coded meal response graphs that highlight blood sugar spikes over 10.0 mmol/L. This focus on post-meal glucose trends helps users address meal-related blood sugar changes effectively.

Here's a quick comparison of popular options:

Choosing a monitoring plan

Vively offers flexible subscription options. Their 3-month plan starts at $249, while an annual plan costs $477 and includes extended trend reporting, saving users 20% annually.

For those already using a CGM sensor, Vively's App Only Plan is available at $39/month. This plan provides access to their analytics platform and seamless integration with other health apps.

Key factors to weigh when selecting a plan:

Summary and next steps

Managing postprandial glucose effectively requires consistent tracking and focused strategies. Keeping glucose levels under 7.8 mmol/L after meals is crucial for reducing cardiovascular risks. Continuous Glucose Monitors (CGMs) have been shown to identify 89% more hyperglycaemic events compared to traditional methods.

Here are the key benchmarks to keep in mind:

• Normal postprandial glucose: Below 7.8 mmol/L
• Return to baseline: Within 2-3 hours
• Warning signs: Glucose remaining elevated beyond 4 hours

Research published in Diabetes Care highlights the connection between prolonged postprandial hyperglycaemia and cardiovascular health issues, even when fasting glucose levels are normal 

Getting started

To put these strategies into action, follow these steps:

1. Choose a monitoring approach

• Conduct a 3-day baseline assessment to understand your glucose patterns.
• Use CGM tools for detailed and continuous tracking.

2. Implement specific interventions

• Try eating protein before carbs to manage glucose spikes.
• Incorporate light activity after meals to aid glucose regulation.
• Monitor how your body responds to different meals.

3. Set up alerts
   Use your CGM's alert system to stay informed about:

• Large glucose swings between similar meals (over 3.9 mmol/L) [1].
• Prolonged periods of elevated glucose.
• Delays in returning to baseline levels.