7 Everyday Mistakes That Spike Your Post-Meal Blood Sugar (PPBS)

Ever felt sleepy or sluggish after eating? That might be more than just a heavy meal — it could be a sign of elevated post-prandial blood sugar levels (PPBS). This test, taken 1.5  hours after a meal, shows how your body responds to food. For individuals with or at risk of diabetes, controlling PPBS is crucial to avoid long-term complications.

But sometimes, even when your fasting sugar and HbA1c are under control, your post-meal sugars stay high. Why?

Here are 7 common everyday mistakes that silently cause those sugar spikes — and how to fix them.

  1. Overeating “Healthy” Carbs

Whole grains, brown rice and oats are good for you — but portion size still matters. Too much of even a healthy carb can cause blood sugar to shoot up after a meal.

What to do: Eat controlled portions and balance carbs with protein and fibre to slow sugar absorption.

  1. Skipping Protein or Fibre

A meal that’s mostly rice, chapati, or idli with very little vegetables or pulses is carb-heavy and quickly absorbed — leading to sharp sugar spikes.

What to do: Always include lean protein (like paneer, dal, egg) and non-starchy vegetables in every meal.

  1. Eating Too Quickly

Did you know that fast eaters tend to have higher PPBS? Eating quickly doesn’t give your body enough time to release insulin effectively.

What to do: Chew slowly, put down your spoon between bites, and take at least 20 minutes for a full meal.

  1. Drinking Water Right After Eating Sweets

You may think washing down sweets with water reduces sugar absorption — but it can actually accelerate digestion and raise your sugar faster.

What to do: Skip sweets during meals or eat them in very small amounts after some protein or fibre.

  1. Skipping Your Evening Walk

Physical activity right after meals helps push glucose into your cells. Skipping it means your sugar stays in your bloodstream longer.

What to do: Take a 15–30 minute walk 30 minutes after your meal — it’s one of the best ways to control PPBS naturally.

  1. Forgetting to Take Prescribed Medication

Even one missed dose of insulin or oral medication can cause a sharp rise in post-meal glucose.

What to do: Set medication reminders. Talk to your doctor if your sugar is high despite taking them.

  1. Assuming Traditional Foods Are Always Safe

Items like poha, upma, dosas or parathas can still be high in refined carbs and cause sugar spikes — especially without proper balance.

What to do: Switch to millet-based or high-fibre options and combine with vegetables and protein.

Ideal PPBS Levels

Category Ideal PPBS levels
Individuals without diabetes <140 mg/dl
Individuals on treatment for diabetes <160-180 mg/dl (<140 mg/dl if possible)

 

Why PPBS Matters

Consistently high post-meal sugar can lead to:

  • Fatigue and brain fog
  • Weight gain
  • Damage to blood vessels, eyes, and kidneys
  • Increased risk of heart disease

Stay One Step Ahead

At Dr. Mohan’s Diabetes Specialities Centre, we offer accurate PPBS testing and expert guidance on how to keep it in range — without giving up your favourite foods.

Visit us for more: https://drmohans.com/lab/

Book your health package now: https://drmohansdiabetes.co.in/dmdsc_packages/?package=DMD1504