Stop Blood Sugar Spikes Before They Start
Get your exact fiber dose (psyllium, chia, konjac & more), protein/fat targets, and a minute-by-minute timing plan — built for prediabetes and blood-sugar-conscious eating.
Try the Free CalculatorYour Personalized Plan
Enter your meal’s carbs (or describe it and let AI estimate) to get your fiber, protein, fat and timing plan instantly.
Why This Approach Works
Backed by nutrition research on viscous fiber, meal sequencing and post-meal movement.
Viscous Fiber First
Psyllium, chia and konjac slow carb absorption — dosed to your exact meal, not a generic amount.
Smart Meal Sequencing
Veg and protein/fat before carbs can cut the glucose peak by 30%+ — we tell you the exact order.
Protein & Fat Targets
Scaled to your carbs, with real food examples so you know exactly what to eat.
Multilingual + AI
Describe any meal in plain language, in your language — AI estimates the rest.
Frequently Asked Questions
How much psyllium husk (isabgol) should I take before a meal for blood sugar?
Most studies use roughly 5–10g of psyllium husk with a full glass of water, 15–30 minutes before a carb-heavy meal. The calculator scales this to your meal: about 1g of viscous fiber per 5g of carbs, capped near 15g, halved if you’re new to fiber. Isabgol is simply the South Asian name for psyllium husk.
Chia seeds before a meal for blood sugar — how much?
Chia forms a gel once soaked that slows carb absorption similarly to psyllium, though you need more volume (about 1 tbsp ≈ 4g fiber). Soak for 10 minutes first for the best effect.
What’s the right glucomannan (konjac root) dosage?
Glucomannan is the most potent viscous fiber — 1–3g can match several grams of psyllium. It expands dramatically in liquid, so always take it with a full glass of water, never dry.
Is inulin good for blood sugar spikes?
Inulin (chicory root) is great for gut health but has low viscosity, so evidence for blunting an acute spike is weak compared with psyllium, chia or glucomannan. Treat it as a gut-health fiber, not a spike blocker.
Why eat protein and fat before carbs?
Meal-sequencing research shows eating vegetables and protein/fat before carbs can reduce the glucose peak by 30%+ versus the reverse order. Aim for ~20–30g protein and 10–15g fat with a 50g-carb meal.
Does walking after eating lower blood sugar?
Yes — a 10–15 minute walk starting 10–20 minutes after eating is one of the best-evidenced ways to reduce the post-meal glucose peak, since working muscle pulls glucose from the blood without extra insulin.
This site and calculator are for educational purposes only and are not medical advice. Always confirm fiber, diet, or supplement changes with your doctor, especially if you have diabetes or take medication like metformin.