Summary and Recommendations
The modern calorie-dense, nutrient-poor diet of processed foods, especially when combined with a sedentary lifestyle and abdominal obesity, produces exaggerated post-prandial increases in glucose and lipids, which leads to inflammation and atherosclerosis. In contrast, a diet high in minimally processed, high-fiber, plant-based foods such as low glycemic index vegetables and fruits, whole grains, legumes, and nuts will markedly blunt the post-meal increase in glucose and triglycerides. Additionally, lean protein, fish oil, calorie restriction (ideally induced via avoidance of processed foods and excessive portion sizes), weight loss, vinegar, cinnamon, tea (41 J.A. Byrans, P.A. Judd and P.R. Ellis, The effect of consuming instant black tea on postprandial plasma glucose and insulin concentrations in healthy humans, J Am Coll Nutr 26 (2007), pp. 471–477.41), and light to moderate alcohol intake and physical activity positively impact post-prandial dysmetabolism (Table 1).
Table 1. Steps to Improve Post-Prandial Glucose and Triglycerides
1 Choose high-fiber, low glycemic index carbohydrates such as whole grains, legumes, and vegetables and fruits.
2 Eat lean protein at all 3 meals.
3 Consume nuts on a daily basis, about 1 handful (with a closed fist). Eat with vegetables, berries or other fruits, or grains.
4 Eat a salad of leafy greens dressed with vinegar and virgin olive oil on a daily basis.
5 Avoid highly processed foods and drinks, especially those containing sugar, high-fructose corn syrup, white flour, or trans fats.
6 Keep serving sizes modest.
7 Avoid being overweight or obese; maintain a waist circumference less than one-half of height in inches.
8 Obtain 30 min or more of daily physical activity of at least moderate intensity.
9 Consider consuming 1 alcoholic drink before or with the evening meal (for those without a history of substance abuse).
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