What to Eat After a Blood Glucose Test: 2024 Guide
If you've just completed a blood glucose test, knowing what to eat afterward is key. These tests are crucial for keeping an eye on your blood sugar levels and spotting any potential health concerns early. The meals you choose post-test can influence how you feel.
With the help of our in-house nutritionist, I've compiled a list of recommended foods that will help stabilize your blood sugar and promote overall well-being. Whether you're looking to refresh your meal options or need something quick and satisfying, you'll find excellent choices here. Keep on reading to learn how to make your post-test meals a boost to your daily diet!
Disclaimer: This article is for informational purposes only and is not intended as medical advice. Because everyone's health situation is unique, it's important to consult with a medical practitioner or dietitian to receive personalized advice on managing your glucose levels and maintaining a balanced diet.
Best Foods to Eat Post-Test 🥇
After a fasting blood glucose test, it's important to stabilize your blood sugar levels. A well-rounded diet that balances macronutrients – carbohydrates, proteins, and fats – can help you replenish your energy stores without causing blood sugar spikes or drops.
Foods to Avoid After a Glucose Test ✋
After a glucose test, particularly if it requires fasting, avoid foods that cause rapid glucose spikes to maintain balanced and stable blood sugar levels.
🚫 Sugary Snacks: Items like candy, cookies, and cakes quickly increase blood sugar levels and provide little nutritional value.
🚫 Sweetened Beverages: Sodas, sweetened teas, and fruit juices can cause a rapid rise in blood sugar due to their high sugar content and fast absorption rates.
🚫 Refined Carbohydrates: White bread and other foods made from white flour have had most of their fiber removed, leading to quicker glucose absorption and higher blood sugar spikes.
🚫 Deep-Fried Foods: Foods like french fries and fried chicken not only contain unhealthy fats but can also alter the body’s insulin response.
🚫 High-Fat Dairy: Products such as cream and full-fat cheese can delay digestion and complicate blood sugar control, especially after fasting.
🚫 Salty Foods: While not directly impacting blood sugar, overly salty foods like chips or pretzels can contribute to unhealthy eating habits and should be consumed in moderation.
Top Tips for Eating After a Glucose Test ☑️
Understanding Blood Glucose Tests
Primarily, there are 2 main types of tests: the glucose tolerance test (GTT) and standard glucose tests, which include fasting glucose tests and HbA1c tests¹.
Glucose Tolerance Test (GTT): The GTT is designed to measure how well your body processes sugar. It involves drinking a sweet glucose solution after a period of fasting. Blood samples are then taken at various intervals to monitor how the glucose is metabolized.
Fasting Glucose Test and HbA1c Test:
The fasting glucose test measures your blood sugar after a fasting period, usually overnight. It’s a straightforward test that assesses your body's baseline glucose level.
The HbA1c test, or glycated hemoglobin test, tracks your average blood sugar levels over the past 2 to 3 months. It gives a longer-term perspective on blood sugar control.
Gestational Diabetes Tests
Pregnant women are typically screened for gestational diabetes using 2 tests. The first is a 1-hour glucose tolerance test that screens for potential issues. If this test shows high blood sugar, it doesn't necessarily mean gestational diabetes is present.
A longer, 3-hour test is then required for a definitive diagnosis, involving multiple blood samples to thoroughly assess glucose management. Failing the initial test does not automatically indicate gestational diabetes; the follow-up is essential for confirmation.
How to Plan Your Day Around a Glucose Test ⏰
Author’s Tip: If you subscribe to a meal delivery service like Factor, you’ll enjoy more than just ready-to-heat meals. Factor also offers a variety of add-ons, such as the high-protein breakfast bundle, nutritious shakes, and handy snacks for on-the-go eating.
Before the test: For fasting tests such as the 3-hour gestational diabetes test, fast for 8 hours while drinking water. For non-fasting tests like the 1-hour screening, eat up until 2 hours before as directed by your doctor.
Day of the test: If it’s a morning appointment and you’re fasting, eat a nutritious dinner the previous night; otherwise, opt for a high-protein breakfast. For afternoon tests, have a solid breakfast unless you need to fast, stopping food intake as instructed.
After the test: Plan and prepare balanced meals in advance to prevent reaching for high-carb snacks. If you're returning to work, carry portable snacks such as nuts or fruit to help stabilize your blood sugar levels.
Sample Meal Plans for After Your Glucose Test
Proper meal planning is crucial for stabilizing blood sugar after a glucose test. Below are balanced meal options for meat eaters and vegetarians for the day following your test.
Menu for Meat Eaters 🍖
🍴 Meal | 🧑🍳 Ingredients | ✅ Why it’s a good option |
Breakfast 🥣 | Scrambled eggs, spinach, whole grain toast, fresh berries | Provides a balance of protein, fiber, and antioxidants without high sugar levels. |
Lunch 🥪 | Grilled chicken, mixed greens, cherry tomatoes, cucumbers, feta cheese, olive oil, lemon juice | Offers lean protein and healthy fats, keeping you full and your blood sugar stable. |
Dinner 🥘 | Baked salmon, quinoa, steamed broccoli | Combines essential fatty acids, protein, and complex carbs for overall health. |
Menu for Vegetarians 🫛
🍴 Meal | 🧑🍳 Ingredients | ✅ Why it’s a good option |
Breakfast 🥣 | Greek yogurt, sliced almonds, grapefruit, optional honey | High in protein and healthy fats, with a controlled amount of natural sugars. |
Lunch 🥪 | Quinoa, black beans, bell peppers, tacos | High in fiber and protein, supporting blood sugar control throughout the day. |
Dinner 🥘 | Lentil soup, whole wheat bread | Provides a hearty serving of protein and fiber for a satisfying, balanced meal. |
These meal plans are designed to be nutritionally balanced to help maintain steady blood sugar levels and provide sustained energy throughout the day. Adjust portions and ingredients based on personal dietary needs and preferences to optimize your post-test nutrition.
6 Long-Term Dietary Strategies
Managing your blood sugar levels over the long term requires thoughtful dietary habits and possibly support from healthcare professionals. Here are some strategies to help stabilize your blood sugar sustainably.
Incorporate More Plant-Based Foods 🥬
Eating a variety of plant-based foods can enhance your diet's nutritional profile and improve blood sugar control. These foods generally have lower glycemic indices and are rich in fiber, which helps slow down glucose absorption.
Combine High Protein and Carbs 🍗
When consuming carbohydrates, pair them with high-protein foods. Research shows that this combination can help manage blood sugar spikes after meals by slowing the rate of digestion and glucose absorption².
Consult Healthcare Professionals 🧑⚕️
Regular consultations with a medical practitioner, dietitian, or nutritionist are invaluable. These experts can tailor dietary advice based on your specific health needs, especially if you have conditions like diabetes or prediabetes.
Use of Continuous Glucose Monitors (CGMs) 👍
For those diagnosed with diabetes or prediabetes, using a CGM can be a game changer. These devices provide real-time insights into glucose levels, allowing for more precise dietary adjustments.
Manage Carb Intake 🍞
Especially for individuals with gestational or type 1 or 2 diabetes, managing carbohydrate intake is crucial. Balancing the amount and types of carbs can prevent major fluctuations in blood sugar levels.
Explore Food Sequencing 🍴
Food sequencing involves eating foods in a specific order to potentially improve blood sugar control. Although it's a newer concept and still under investigation, early studies suggest it might influence how your body absorbs and processes glucose³.
FAQ
What to eat after a blood glucose test?
After a blood glucose test, choose foods that stabilize blood sugar, such as whole grains, lean proteins, non-starchy vegetables, and low glycemic index fruits. These foods help maintain stable blood sugar levels and provide sustained energy.
Is it normal to feel sick after a glucose test?
Yes, it is normal for some people to feel sick after a glucose test due to the high sugar content of the glucose solution used in the test. Nausea, dizziness, and headaches are common symptoms. To alleviate discomfort, drink plenty of water, rest, and eat small, light meals.
How to recover after a glucose test?
Some top tips to recover after a glucose test include rehydrating with water or herbal teas. Eating a balanced meal can also help restore your energy and stabilize blood sugar levels. It’s advisable to rest if you experience any fatigue or dizziness and to monitor your blood sugar if you have diabetes.
What not to do after a glucose test?
After a glucose test, avoid certain foods such as sugary snacks, caffeine, and high-fat foods as they can lead to blood sugar spikes or digestive discomfort. Also, avoid strenuous activity until you feel fully recovered. Focus on gentle activities and ensure you rehydrate and nourish your body properly.
References
1. https://www.preventingdiabetes.org.uk/know-more/your-blood/blood-glucose-tests-explained/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956086/
