You might think you’re in the clear because your annual physical shows normal fasting blood sugar levels. But a recent study suggests that what happens to your glucose levels shortly after you put down your fork might be just as important.
Researchers from the University of Liverpool in England have identified a specific metabolic event called postprandial hyperglycemia, meaning a blood sugar spike after eating, that is now strongly tied to a higher risk of Alzheimer’s disease.
This research was published in the medical journal Diabetes, Obesity and Metabolism.
For the study, researchers analyzed genetic data from more than 350,000 participants. They found that having higher blood sugar levels two hours after a meal was associated with a 69% higher risk of developing Alzheimer’s disease.
This risk persisted independent of other factors. So even if a person had normal fasting glucose levels and no history of diabetes, the post-meal spike alone was a strong predictor of future cognitive decline.
In a summary of the findings, lead researcher Andrew Mason noted that this finding could shift how health care providers approach prevention:
“This finding could help shape future prevention strategies, highlighting the importance of managing blood sugar not just overall, but specifically after meals.”
The good news is that it’s possible to manage your post-meal blood sugar on your own. You don’t need a prescription to start managing it tonight.
Here are three ways to help keep your glucose levels more stable after a meal:
Avoid foods with a high glycemic index: Foods with a glycemic index of 70 or higher, such as mashed potatoes and white bread, break down quickly. This causes your blood sugar to rise rapidly and then fall sharply. So avoiding these foods can help you avoid that glucose roller-coaster.
Change the order of your food: Eat your vegetables and protein first, and save the carbohydrates like rice, bread, or pasta for last. Fiber and protein slow down digestion, leading to a more gradual release of sugar into your system.
Prioritize fiber: High-fiber foods act as a brake on digestion. Adding a side of broccoli or a salad to a carb-heavy meal can reduce the speed at which glucose enters your blood.
Alzheimer’s disease is often viewed as a genetic lottery we have no control over. The University of Liverpool research suggests otherwise. By paying more attention to what you eat and how you feel after eating, you might be protecting your brain for the long haul.
To learn more about the connection between diet and disease, check out: