How can I curb post meal glucose spikes at work and interpret CGM data?

[IsabellaYT]

I was diagnosed with type 2 diabetes six months ago, and while my initial blood sugar levels have improved with medication, I'm struggling to stabilize my post-meal glucose spikes, especially after lunch when I'm at work. I try to follow a balanced diet, but the results from my continuous glucose monitor are inconsistent and confusing. For others managing diabetes day-to-day, what specific dietary tweaks or meal timing strategies helped you smooth out those spikes? How do you handle eating out or workplace lunches without derailing your management plan, and are there any particular resources or apps for interpreting CGM data that you found more actionable than others?

[Mila92]

Lunch spikes often come from simple carbs. Try the plate method: half non-starchy veg, a palm-sized portion of protein, a fist-sized portion of complex carbs, and a little healthy fat. Target roughly 30–45 g of carbs per meal to start; pace you can adjust. Add fiber (beans, veggies) and a bit of fat to slow digestion. If you eat out, choose dishes that mirror this (protein + greens + whole grains) and ask for sauces on the side. Keep a consistent lunch time and maybe a 10–15 minute walk after finishing.