Blood sugar spikes occur when your blood sugar level rises and then drops sharply after eating.
In the short term they can cause lethargy and hunger. Over time, the body may not be able to effectively lower blood sugar, which can lead to type 2 diabetes.
Diabetes is a growing health problem. In fact, 29 million Americans suffer from diabetes and 25% of them don’t even know they have it.
Moreover, blood vessel hardening and narrowing brought on by blood sugar spikes may result in a heart attack or stroke.
This article looks at 7 simple things you can do to prevent blood sugar spikes.
1. Go low-carb:
Carbohydrates (carbs) are what cause blood sugar to rise.
When you eat carbohydrates, they are broken down into simple sugars. Those sugars then enter the bloodstream.
The pancreas secretes the hormone insulin in response to elevated blood sugar levels, which stimulates cell uptake of sugar from the blood. Blood sugar levels decrease as a result of this.
Consuming a low-carb diet can help prevent blood sugar spikes, according to numerous studies.
Low-carb diets also have the added benefit of promoting weight loss, which can also reduce blood sugar spikes.
You can cut your carbohydrate intake in a variety of ways, including through carb counting. This is a how-to guide for doing it.
2. Eat fewer refined carbs:
Refined carbohydrates, otherwise known as processed carbohydrates, are refined sugars or grains.
Table sugar, white bread, white rice, soda, candies, breakfast cereals, and desserts are a few common sources of refined carbs.
Fiber, vitamins, minerals, and nearly all other nutrients have been removed from refined carbohydrates.
Because the body can digest refined carbohydrates quickly and easily, they are referred to have a high glycemic index. This leads to blood sugar spikes.
A large observational study of more than 91,000 women found that a diet high in high-glycemic carbohydrates was associated with an increase in type 2 diabetes.
The spike in blood sugar and subsequent drop you may experience after eating high-glycemic foods can also promote hunger and lead to overeating and weight gain.
The glycemic index of carbohydrates varies. It’s affected by a number of factors, including maturity, what else you eat, and how carbohydrates are cooked or prepared.
Whole foods, along with the majority of fruits, non-starchy vegetables, and legumes, generally have a lower glycemic index.
3. Reduce your sugar intake:
The average American consumes 22 teaspoons (88 grams) of added sugar per day. This translates to approximately 350 calories.
While some of this is added as table sugar, most comes from processed and prepared foods, such as candy, cookies, and sodas.
You have no nutritional need for added sugars like sucrose and high fructose corn syrup. They are, in fact, just empty calories.
These simple sugars are easily broken down by your body, which results in a nearly instantaneous rise in blood sugar.
Studies show that sugar consumption is associated with the development of insulin resistance.
This happens when cells fail to respond as they should to the release of insulin, resulting in the body being unable to effectively control blood sugar.
In 2016, the U.S. Food and Drug Administration (FDA) changed the way foods must be labeled in the United States. The amount of added sugars in food items must now be listed in grams and as a percentage of the daily maximum suggested intake.
Using sugar substitutes is an alternate strategy to totally give up sugar.
4. Keep a healthy weight:
Currently, two out of three adults in the United States are considered overweight or obese.
It may be more difficult for your body to use insulin and regulate blood sugar levels if you are overweight or obese.
Blood sugar spikes and an increased risk of type 2 diabetes may result from this.
The precise ways in which this works are not yet clear, but there is a lot of evidence linking obesity to insulin resistance and the development of type 2 diabetes.
Conversely, it has been demonstrated that losing weight enhances blood sugar regulation.
In one study, 35 obese people lost an average of 6.6 kg (14.5 pounds) in 12 weeks while eating a 1,600-calorie-per-day diet. Their blood sugar level dropped by an average of 14%.
In another study of people without diabetes, weight loss was found to reduce the incidence of developing type 2 diabetes by 58%.
5. Exercise more:
Because exercise increases cellular sensitivity to the insulin hormone, it helps regulate spikes in blood sugar levels.
Exercise helps to lower blood sugar levels by causing muscle cells to absorb sugar from the blood.
Exercise that is moderately or high-intensity has been shown to lessen blood sugar spikes.
In a study, blood sugar control improved similarly in 27 adults who engaged in medium- or high-intensity exercise.
The impact of exercising with a full or empty stomach on blood sugar regulation may be significant.
One study found that exercise done before breakfast controls blood sugar more effectively than exercise done after breakfast.
Increasing physical activity also has the added benefit of helping with weight loss, double whammy for combating blood sugar spikes.
6. Eat more fiber:
The parts of plant food that your body is unable to digest are called fiber.
It’s commonly separated into two categories: soluble fiber and insoluble fiber.
Specifically soluble fiber can help reduce blood sugar spikes.
It turns into a gel-like substance when dissolved in water, which aids in slowing down the intestinal absorption of carbohydrates. Instead of a spike, this causes blood sugar to rise and fall steadily.
Additionally, fiber helps you feel fuller and eat less because it suppresses your appetite.
Good sources of soluble fiber include:
- Oatmeal
- Peanuts
- Legumes
- Some fruits, such as apples, oranges and blueberries
- Lots of vegetables
7. Drink more water:
Not drinking enough water can lead to blood sugar spikes.
When you are dehydrated, your body produces a hormone called vasopressin. This encourages the kidneys to retain fluid and prevents the body from eliminating excess sugar in the urine.
It also prompts the liver to release more sugar into the blood.
A study of 3,615 people found that those who drank at least 34 ounces (about 1 liter) of water per day were 21 percent less likely to develop high blood sugar levels than those who drank 16 ounces (473 ml). or less per day.
A long-term study of 4,742 people in Sweden found that, over 12.6 years, an increase in vasopressin in the blood was linked to an increase in insulin resistance and type 2 diabetes.
How much water you should drink is often up for debate. It basically depends on the individual.
Always make sure to drink as soon as you feel thirsty and increase your water intake during hot weather or during physical activity.
Stick to water rather than juices or sugary drinks, as the sugar content will lead to blood sugar spikes.
The bottom line:
Simple dietary changes, such as sticking to a low-carb, high-fiber diet and avoiding added sugars and refined grains, can help you avoid blood sugar spikes.
Exercising regularly, maintaining a healthy weight, and drinking plenty of water can also have additional health benefits beyond helping control your blood sugar.
That said, if you have a medical condition or are taking any medications, talk to your doctor before making any changes to your diet.
For most people, making these simple changes to your diet and lifestyle is a great way to reduce your risk of developing insulin resistance or type 2 diabetes.