Junk (1 piece)

Take a 10–20 minute easy walk soon after eating, if it is safe for you; avoid intense exercise if you feel unwell.

Drink water and avoid sugary drinks, juice, alcohol, or additional snacks for the next few hours.

Keep your next meal smaller and centered on non-starchy vegetables, lean protein, and healthy fats—for example, chicken or tofu with leafy greens and olive oil.

If you need a snack, choose a small handful of nuts or plain unsweetened Greek yogurt rather than sweets, chips, or refined crackers.

Avoid “correcting” the spike by skipping all food for an extended period; return to regular balanced meals and portions.

If you use a glucose monitor and spikes are frequent, unusually high, or accompanied by symptoms such as vomiting, confusion, severe thirst, or trouble breathing, follow your clinician’s plan or seek urgent medical advice.