· Reviewed by Dr. Lauren Foster, MD, FACE
Postprandial means 'after a meal.' Post-meal glucose readings reveal information that fasting glucose alone misses. For many adults, postprandial spikes precede fasting elevation by years. Catching the post-meal pattern early creates the longest runway for intervention.
After a typical mixed meal, blood glucose rises for 30-60 minutes, peaks around the 1-hour mark, and returns to baseline by 2-3 hours. The peak height and the speed of return are what matter — not just the peak itself. A peak of 160 mg/dL that returns to 100 within 2 hours is healthy. A peak of 160 that stays at 140 three hours later is not.
Walk 20 minutes after meals (insulin-independent muscle glucose uptake). Eat protein and fiber before carbs (slows gastric emptying). Reduce refined carbohydrate density. Cinnamon and Gymnema both produce modest improvements through different mechanisms (cinnamon slows gastric emptying; gymnema reduces post-meal glucose rise).
Postprandial (post-meal) glucose readings often reveal insulin resistance years before fasting glucose elevates. Target numbers: 1-hour under 140 mg/dL, 2-hour under 120 mg/dL, 3-hour back to fasting baseline. Lower with: 20-minute post-meal walks, protein and fiber before carbs, reduced refined carbohydrate density, cinnamon and gymnema supplementation.
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