Tips to Prevent Blood Sugar Spikes
Tips to Prevent Blood Sugar Spikes
Blog Article
You may be able to help keep your blood sugar stable by making changes to your diet, including reducing sugar and refined carbs, drinking enough water, and getting regular exercise.
Blood sugar spikes occur when your blood sugar rises and then falls sharply after you eat.
In the short term, they can cause lethargy and hunger. Over time, your body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes.
Diabetes is a rising health problem. In fact, 38.4 million people in the United States have diabetes, reports the Centers for Disease Control and Prevention (CDC) Trusted Source, and nearly 23% of them don’t know they have it.
Blood sugar spikes can also cause your blood vessels to harden and narrow, which can lead to a heart attack or stroke.
ways to prevent blood sugar spikes
This article looks at 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 carbs, they are broken down into simple sugars. Those sugars then enter the bloodstream.
As your blood sugar levels rise, your pancreas releases a hormone called insulin, which prompts your cells to absorb sugar from the blood. This causes your blood sugar levels to drop.
Many studies (Trusted Source) have shown that consuming a low-carb diet can help lower blood sugar. Low-carb diets also have the added benefit of aiding weight loss, which can also reduce blood sugar.
There are many ways to reduce your carb intake, including counting carbs.
2. Eat fewer refined carbs
Refined carbs, otherwise known as processed carbs, are sugars or refined grains.
Some common sources of refined carbs include:
- table sugar
- white bread
- white rice
- soda
- candy
- breakfast cereals
- desserts
Refined carbs have been stripped of almost all nutrients, vitamins, minerals, and fiber.
Refined carbs are said to have a high glycemic index (GI) because they are very easily and quickly digested by the body. This leads to blood sugar spikes.
The GI of carbs varies. A number of things affect it, including ripeness, what else you eat, and how the carbs are cooked or prepared.
Generally, whole grain foods have a lower GI, as do most fruits, non-starchy vegetables, and legumes.
3. Reduce your sugar intake
The average U.S. person consumes 17 teaspoons (71 grams) of added sugar daily. That translates to around 270 calories. While some of this is added as table sugar, most of it comes from processed and prepared foods, such as candy, cookies, and sodas.
The body has no nutritional need for added sugar like sucrose and high fructose corn syrup. They are, in effect, just empty calories. Your body breaks these simple sugars down very easily, causing an almost immediate spike in blood sugar.
Studies (trusted source) show that consuming sugars is associated with developing insulin resistance. This is when the cells do not respond as they should to the release of insulin, resulting in the body being unable to control blood sugar effectively.
In 2016, the Food and Drug Administration (FDA) Trusted Source changed the way foods have to be labeled in the United States. Foods now have to display the amount of added sugars they contain in grams and as a percentage of the recommended daily maximum intake.
An alternative option to giving up sugar entirely is to replace it with sugar substitutes.
4. Exercise more
Exercise helps control blood sugar spikes by increasing the sensitivity of your cells to the hormone insulin.
Exercise also causes muscle cells to absorb sugar from the blood, helping lower blood sugar levels. Both high-intensity and moderate-intensity exercise may reduce blood sugar spikes.
Whether you exercise on an empty or full stomach could have an effect on blood sugar control.
One 2019 study found exercise performed before breakfast controlled blood sugar more effectively than exercise done after breakfast.
Increasing exercise also has the added benefit of helping with weight loss, further helping manage blood sugar spikes.
5. Eat more fiber
Fiber is made up of the parts of plant food that your body can’t digest. It’s often divided into two groups: soluble and insoluble fiber. Soluble fiber, in particular, can help manage Trusted Source blood sugar spikes.
It dissolves in water to form a gel-like substance that helps slow the absorption of carbs in the gut. This results in a steady rise and fall in blood sugar rather than a spike.
Fiber can also make you feel full, reducing your appetite and food intake.
Good sources of soluble fiber include:
- oatmeal
- nuts
- legumes
- some fruits, such as apples, oranges, and blueberries
- many vegetables
6. Drink more water
Not drinking enough water can lead to blood sugar spikes.
Dehydration causes your body to produce a hormone called vasopressin. This encourages your kidneys to retain fluid and stops the body from flushing out excess sugar in your urine. It also prompts your liver to release more sugar into the blood.
One 2011 study with 3,615 people found that those who drank at least 34 ounces (about 1 liter) of water per day were 21% less likely to develop high blood sugar than those who drank 16 ounces (473 ml) or less per day.
How much water you should drink is often up for discussion. Essentially, it depends on the individual. Always ensure you drink as soon as you’re thirsty, and increase your water intake during hot weather or while exercising.
Stick to water rather than sugary juice or sodas, since the sugar content will lead to blood sugar spikes.
Takeaway
Simple dietary changes, such as sticking to a diet that prioritizes whole grains and fiber and avoids added sugars and refined grains, can help you avoid blood sugar spikes.
Getting regular physical activity, maintaining a moderate weight, and drinking plenty of water can also have added benefits to your health beyond helping control your blood sugar.
If you have any health conditions or are taking any medications, speak with your doctor before making any changes to your diet.
For most people, making these diet and lifestyle changes is a great way to lower your risk of developing insulin resistance or type 2 diabetes.