How to lower blood sugar spikes in the hours immediately following meal consumption? (1) Whole Plant Foods, (2) Low Fat, (3) INTACT Whole Grains, (4) Beans, (5) Tubers: Heat + Chill + Reheat and pair them with berries & vinegar, (6) Berries, (7) Vinegar, (8) Meal timings matter, (9) Start meals with salads, (10) Walking after meals.

Does a high fat meal lead to elevated blood sugar levels in the hours immediately following meal consumption?

Which whole grains are likely to avoid blood sugar spikes in the hours immediately following a meal? And how should we eat them? "The wholiest of grains are INTACT whole grains" — Dr Greger.

Dr Greger offers many ideas for reducing blood sugar spikes associated with tubers (potatoes, sweet potatoes, yams, …): (1) Heat + Chill + Reheat, (2) Pairing with special foods like broccoli, vinegar and berries, (3) Choosing pigmented potatoes, (4) Boiling instead of roasting or baking, (5) Eat them for breakfast instead of dinner.

What's so magical about beans that American Diabetes Association lists them as the top superfood for diabetes? One of the reasons is the 'second meal effect'.  

Do berries help reduce glycemic load and blood sugar spikes? Yes!  

Can spices like ginger, fenugreek, black cumin and turmeric help with blood sugar control? How about cinnamon?

Adding just 2 tsp to our meal can lower blood sugar response to carbohydrate rich meals.

Do meal timings influence blood sugar spikes? Yes. Dr Greger explains two points: (a) Don't eat late night, (b) Front-loading of calories ("eat breakfast like a king, lunch like a prince, dinner like a pauper").

Does eating a low fat, fiber-rich, antioxidant-rich, plant-based salad before the main course at lunch or dinner help us with blood sugar spikes immediately following the meal? Yes!

A short walk after meals improves blood sugar levels!

CDC article on sleep and diabetes explains: "If you have diabetes, too little sleep negatively affects every area of your management, including how much you eat, what you choose to eat, how you respond to insulin, and your mental health."

Do foods like ginger, flaxseed, brewer's yeast and curcumin help with diabetes and avoid blood sugar spikes?