Sugar (100 G)

Take a 10–20 minute easy walk soon after eating sugar, if it is safe for you; this can help muscles use circulating glucose.

Drink water and avoid adding more sugary drinks, desserts, or refined carbohydrates for the next few hours.

Pair future sweet foods with protein, fat, or fiber—for example, a small handful of almonds or walnuts, plain Greek yogurt, or chia seeds—to slow absorption.

Choose a smaller portion of sweets and eat them after a balanced meal rather than on an empty stomach.

For a sweet alternative, consider berries, an apple, or an orange alongside protein such as plain yogurt or nuts.

If spikes are frequent, severe, or you use glucose-lowering medication, track the pattern and discuss it with a healthcare professional.