You just ate what you thought was a "safe" meal. You tested your blood sugar 1-2 hours later, and the number staring back at you is... 160 mg/dL (8.9 mmol/L).
Your heart sinks. What did I do wrong? Did I hurt my baby? Should I call my doctor?
Take a deep breath, mama. You're okay. Your baby is okay.
An occasional spike happens to EVERYONE with gestational diabetes—even when you do everything "right." What matters most is knowing what to do next and how to prevent it from happening again.
In this guide, we'll cover:
What to do IMMEDIATELY when you spike
Why spikes happen (even with "safe" foods)
How to prevent future spikes
When to call your doctor
A troubleshooting guide to figure out what went wrong
Managing gestational diabetes is easier with support. Join the HIgedi app and connect with thousands of mamas sharing what works for preventing spikes and managing blood sugar. Download the free HIgedi app here.
First, don't panic. One high reading doesn't mean you've harmed your baby. Here's what to do right now:
This is the single most effective thing you can do.
Walking helps your muscles use glucose for energy, which lowers your blood sugar quickly.
How to do it:
Walk for 10-20 minutes at a comfortable pace
You don't need to sprint—a gentle walk works
Walk around your house, neighborhood, or even in place
If you can't walk, try standing and doing light movement (arm circles, marching in place)
Why it works: Movement increases insulin sensitivity and helps glucose move from your bloodstream into your cells.
Mama Tip: "Whenever I spike, I immediately go for a 15-minute walk. My numbers drop 20-30 points every time!" – Sarah, HIgedi Community
Hydration helps your kidneys flush out excess glucose.
Drink 8-16 oz of water
Avoid juice, soda, or anything with sugar
Herbal tea or sparkling water is fine
Why it works: Dehydration can make blood sugar appear higher. Drinking water helps dilute glucose in your bloodstream and supports kidney function.
Resist the urge to "fix" the spike by eating something else.
Your body is already processing the meal you just ate
Adding more food (even "safe" food) can make the spike worse
Wait until your blood sugar comes back down before eating again
Exception: If you're experiencing low blood sugar symptoms (shaking, sweating, dizziness), eat 15g of fast-acting carbs immediately and call your provider.
Check to see if your blood sugar is coming down.
If it's dropping (even slowly), you're on the right track
If it's staying high or going higher, call your provider
One spike doesn't define your GD management.
Occasional spikes happen to everyone
Your baby is protected by your placenta
What matters is the overall pattern, not one reading
For more on occasional spikes, read Gestational Diabetes Occasional Spikes.
Even when you eat "safe" foods, spikes can happen. Here's why:
Even healthy carbs can spike you if you eat too much.
Your body can only process a certain amount of carbs at once
What works for someone else might be too much for you
Try cutting your carb portion in half next time
Example:
1 cup of quinoa might spike you, but ½ cup might be fine
A whole apple might spike you, but half an apple with peanut butter might work
Carbs alone digest quickly and spike blood sugar fast.
Protein and fat slow digestion
This keeps blood sugar more stable
Always pair carbs with protein and fat
Examples of good pairings:
Apple + peanut butter (not apple alone)
Toast + eggs + avocado (not toast alone)
Berries + Greek yogurt (not berries alone)
The order you eat your food matters!
Research shows that eating in this order can reduce blood sugar spikes:
Fiber first (veggies, salad)
Protein and fat second (chicken, fish, eggs, cheese)
Carbs last (rice, bread, fruit)
Why it works: Fiber and protein create a "buffer" in your stomach, slowing carb absorption.
Mama Tip: "I started eating my salad first, then my protein, then my carbs last. My after-meal numbers dropped by 20 points!" – HIgedi community user
Your body's insulin sensitivity changes throughout the day.
Morning: Most insulin-resistant (breakfast is hardest!)
Lunch: Moderate insulin sensitivity
Dinner: Better insulin sensitivity (usually)
What this means:
You might tolerate oatmeal at lunch but not at breakfast
You might spike from toast in the morning but not at dinner
Experiment with timing!
Sitting still after a meal allows blood sugar to rise higher.
A 10-20 minute walk after eating can prevent spikes
Even light movement helps
Make post-meal walks a habit
Stress and poor sleep raise cortisol, which raises blood sugar.
Cortisol signals your liver to release more glucose
This can cause spikes even with "perfect" meals
Manage stress with deep breathing, yoga, or rest
For more on managing stress and fasting numbers, read How to Lower Fasting Blood Sugar Overnight.
Some "healthy" foods have more carbs than you think.
Common culprits:
Salad dressings with added sugar
Yogurt with added fruit or honey
Sauces (teriyaki, BBQ, ketchup)
"Low-fat" foods (often higher in sugar)
Smoothies (even "healthy" ones can be carb bombs)
Always check labels!
Placental hormones increase as pregnancy progresses.
What worked last week might not work this week
This is normal and not your fault
You may need to adjust portions, timing, or medication
Here's how to keep your blood sugar stable after meals:
Build balanced meals with the right proportions:
½ plate: Non-starchy vegetables (broccoli, spinach, peppers, zucchini)
¼ plate: Protein (chicken, fish, eggs, tofu, beans)
¼ plate: Complex carbs (quinoa, brown rice, sweet potato)
Add: Healthy fat (olive oil, avocado, nuts, cheese)
Fiber → Protein/Fat → Carbs
This simple trick can reduce spikes by 20-30%!
Make it a non-negotiable habit.
10-20 minutes is all you need
Walk around your house, neighborhood, or in place
Even washing dishes or light housework helps
Your body is unique—what spikes you might not spike someone else.
Keep a food log:
What you ate
Portion sizes
Blood sugar reading 1-2 hours later
How you felt
Look for patterns:
Which foods spike you?
Which portions work?
Which times of day are hardest?
For more on understanding your numbers, read Gestational Diabetes Numbers: What They Mean & What's Normal.
Before cutting out a food entirely, try eating less of it.
½ cup rice instead of 1 cup
Half a banana instead of a whole one
1 slice of toast instead of 2
You might be surprised what you can tolerate in smaller amounts!
Boost protein and fat to slow digestion.
Examples:
Add an extra egg to breakfast
Add cheese to your snack
Add avocado to your meal
Add nuts to your yogurt
Prioritize rest and stress management.
Aim for 7-9 hours of sleep per night
Practice deep breathing before meals
Try prenatal yoga or meditation
Ask for help when you need it
Contact your healthcare provider if:
Your blood sugar is over 200 mg/dL (11.1 mmol/L) after eating
You're consistently spiking (multiple readings over 140-150 mg/dL / 7.8-8.3 mmol/L after meals)
Your numbers are getting worse despite diet changes
You're experiencing symptoms of high blood sugar (extreme thirst, frequent urination, blurred vision, fatigue)
You're confused or stressed about your numbers
Your provider can:
Adjust your meal plan
Recommend medication or insulin
Rule out other issues
Give you peace of mind
Use this flowchart to figure out what went wrong:
Was your carb portion bigger than usual?
YES → Try half the portion next time
NO → Go to Step 2
Did you eat carbs alone (without protein or fat)?
YES → Always pair carbs with protein and fat
NO → Go to Step 3
Did you eat carbs first?
YES → Try eating fiber first, then protein, then carbs last
NO → Go to Step 4
Did you sit still after eating?
YES → Take a 10-15 minute walk after meals
NO → Go to Step 5
Did your meal have sauces, dressings, or "low-fat" items?
YES → Check labels for added sugar and hidden carbs
NO → Go to Step 6
Are you stressed or sleep-deprived?
YES → Prioritize rest and stress management
NO → Go to Step 7
Was this breakfast (most insulin-resistant time)?
YES → Try eating fewer carbs at breakfast and more at lunch, or add more protein and fat to balance the carbs
NO → This might just be an occasional spike (normal!) or your hormones are changing
Here are winning combinations that help prevent spikes:
Don't eat: Oatmeal alone, toast alone, fruit alone
Do eat:
Oatmeal + protein powder + nut butter + berries
Toast + eggs + avocado + cheese
Greek yogurt + nuts + seeds + berries
Don't eat: Sandwich alone, pasta alone, rice bowl alone
Do eat:
Sandwich + side salad + cheese + turkey
Pasta (small portion) + meatballs + veggies + olive oil
Rice bowl (½ cup) + chicken + avocado + veggies
Don't eat: Pizza alone, stir-fry with mostly rice, pasta with marinara
Do eat:
Pizza (thin crust, 1-2 slices) + side salad + extra protein topping
Stir-fry with protein + veggies + a small portion of rice
Pasta (small portion) + meat sauce + veggies + cheese
Don't eat: Crackers alone, fruit alone, (dark) chocolate alone
Do eat:
Crackers + cheese + turkey
Apple + peanut butter
1-2 pieces of dark chocolate + handful of nuts
"I Learned to Eat in Order"
"I was spiking after every dinner—even 'safe' meals. Then I started eating my salad first, then my chicken, then my rice last. My numbers dropped from 150s to 130s Game changer." – HIgedi community user
"Walking After Meals Saved Me"
"I used to sit on the couch after dinner and my numbers would be 150-160. Now I walk for at least 15 minutes right after eating, and my numbers stay under 130. It's the easiest thing I've done!" – HIgedi community user
"Smaller Portions Were the Answer"
"I thought I had to cut out rice completely. Turns out, I can eat ½ cup with protein and veggies and stay under 140. I was just eating too much before!" – HIgedi community user
"I Stopped Panicking Over One Spike"
"I used to cry every time I spiked. My provider reminded me that occasional spikes happen and one reading doesn't hurt my baby. Now I just walk it off and move on. My overall numbers are great!" – HIgedi community user
1. What should I do immediately if my blood sugar spikes after eating?
Take a 10-20 minute walk, drink water, and don't eat more food yet. Test again in 30-60 minutes to see if your blood sugar is coming down. Don't panic—one spike doesn't harm your baby.
2. How high is too high after eating with gestational diabetes?
Most providers want blood sugar under 140 mg/dL (7.8 mmol/L) at 1 hour after eating, or under 120 mg/dL (6.7 mmol/L) at 2 hours after eating. Always follow your provider's specific targets. If your reading is over 200 mg/dL (11.1 mmol/L), call your provider immediately.
3. Can one high blood sugar reading hurt my baby?
No. Occasional spikes happen to everyone with gestational diabetes. Your baby is protected by your placenta, and one high reading won't cause harm. What matters is the overall pattern of your blood sugar control over time.
For more on understanding occasional spikes, read Gestational Diabetes Occasional Spikes.
4. Why do I spike after eating "safe" foods?
Several reasons: portion size might be too big, you ate carbs without protein or fat, you ate in the wrong order, you're more insulin-resistant at that time of day, you didn't move after eating, or you're stressed or sleep-deprived.
Use the Troubleshooting Guide: "Why Did I Spike?" above to figure out exactly what went wrong.
5. Does the order I eat my food really matter?
Yes! Research shows that eating fiber first, then protein and fat, then carbs last can reduce blood sugar spikes by 20-30%. This creates a "buffer" in your stomach that slows carb absorption.
6. How long should I walk after eating to prevent spikes?
Walk for 10-20 minutes at a comfortable pace. You don't need to sprint—a gentle walk works. Even light movement like doing laundry or walking around your house helps lower blood sugar.
7. What if I spike after breakfast but not after lunch or dinner?
This is normal! Most people are more insulin-resistant in the morning due to hormones. Try eating fewer carbs at breakfast (and more at lunch), add more protein, or experiment with different breakfast foods. What spikes you at breakfast might be fine at lunch.
8. Should I cut out foods that spike me?
Not necessarily! Before cutting out a food entirely, try eating a smaller portion, pairing it with more protein and fat, eating it at a different time of day, or eating it in the right order (fiber → protein → carbs). You might be able to tolerate it with adjustments.
9. Can stress really cause blood sugar spikes?
Yes! Stress raises cortisol, which signals your liver to release more glucose. This can cause spikes even when you eat "perfect" meals. Managing stress through deep breathing, yoga, rest, or community support can help improve your numbers.
10. What should I eat after a spike?
Wait until your blood sugar comes back down before eating again. Don't try to "fix" the spike by eating more food—your body is still processing the meal you just ate. Once your blood sugar is back in range, eat a balanced meal with protein, fat, and fiber.
11. How do I know if I need medication or insulin?
If you're consistently spiking after meals (multiple readings over 140-150 mg/dL / 7.8-8.3 mmol/L) despite diet changes, or if your numbers are getting worse as pregnancy progresses, talk to your provider. Medication or insulin might be needed, and that's okay!
For more support, read Medication for Gestational Diabetes.
12. Is it normal for my numbers to get worse as pregnancy progresses?
Yes! Placental hormones increase as pregnancy progresses, making your body more insulin-resistant. What worked at 24 weeks might not work at 32 weeks. This is normal and not your fault. You may need to adjust portions, timing, or medication.
Here's what I want you to remember:
One spike doesn't define you – Occasional spikes happen to everyone
You didn't fail – Your body is responding to pregnancy hormones, not your effort
You have tools – Walk, hydrate, adjust, and learn from each spike
Patterns matter more than individual readings – Look at the big picture
You're not alone – Thousands of mamas are going through this too
Managing gestational diabetes is hard work, and you're doing an amazing job.
Struggling with spikes? You're not alone.
The HIgedi app connects you with thousands of mamas who are:
Sharing what foods work (and what doesn't)
Supporting each other through the tough days
Celebrating wins (even small ones!)
Learning together
Download the free HIgedi app and join our community: Download here
We've got you.
SOURCES
American Diabetes Association (ADA) - Gestational Diabetes Guidelines
American College of Obstetricians and Gynecologists (ACOG) - Gestational Diabetes Practice Bulletin
Research on food order and blood sugar control: Shukla AP, et al. (2015). "Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels." Diabetes Care.
Real experiences from HIgedi community members
**Medical Disclaimer**
This article is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with questions about your gestational diabetes management, blood sugar targets, and any strategies or medications. Every pregnancy is unique, and your provider can give you personalized recommendations based on your individual health.
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