They can cause lethargy and hunger in the short term. Over time, your body may lose its ability to effectively lower blood sugar, which can lead to type two diabetes.
Diabetes is a growing public health concern. In fact, 29 million Americans have diabetes, and 25% of them are unaware of it.
Blood sugar spikes can also cause your blood vessels to harden and narrow, increasing your risk of a heart attack or stroke.
This article discusses 10 simple steps you can take to avoid blood sugar spikes.
1. Reduce your carbohydrate intake.
Carbohydrates (carbs) cause blood sugar levels to rise.
Carbohydrates are broken down into simple sugars when consumed. These sugars are then absorbed into the bloodstream.
When your blood sugar levels rise, your pancreas secretes insulin, which causes your cells to absorb sugar from the blood. This lowers your blood sugar levels.
A low-carb diet has been shown in numerous studies to help prevent blood sugar spikes.
Low-carb diets also help with weight loss, which can help to reduce blood sugar spikes.
There are numerous ways to reduce your carb intake, including carb counting. Here's how to go about it.
SUMMARY:A low-carb diet can help prevent blood sugar spikes and aid weight loss. Counting carbs can also help.
2. Consume fewer refined carbohydrates.
Sugars or refined grains are examples of refined carbs, also known as processed carbs.
Table sugar, white bread, white rice, soda, candy, breakfast cereals, and desserts are all common sources of refined carbohydrates.
Almost all nutrients, vitamins, minerals, and fiber have been removed from refined carbohydrates.
Because they are easily and quickly digested by the body, refined carbohydrates are said to have a high glycemic index. This causes blood sugar levels to rise.
A large observational study of over 91,000 women discovered that a high-glycemic-index carbohydrate diet was associated with an increase in type 2 diabetes.
The spike in blood sugar and subsequent drop that you may experience after eating foods with a high glycemic index can also promote hunger, leading to overeating and weight gain.
Carbohydrates have varying glycemic indexes. A variety of factors influence it, including ripeness, what else you eat, and how the carbs are cooked or prepared.
Whole-grain foods, as well as most fruits, non-starchy vegetables, and legumes, have a lower glycemic index.
SUMMARY:Refined carbs have almost no nutritional value and increase the risk of type 2 diabetes and weight gain.
3. Limit your sugar intake
Every day, the average American consumes 22 teaspoons (88 grams) of added sugar. This equates to approximately 350 calories.
While some of it is added as table sugar, the majority of it comes from processed and prepared foods like candy, cookies, and sodas.
You do not require added sugars such as sucrose or high-fructose corn syrup. They are, in essence, empty calories.
These simple sugars are easily broken down by your body, resulting in an almost immediate spike in blood sugar.
Sugar consumption has been linked to the development of insulin resistance, according to research.
This occurs when cells fail to respond appropriately to insulin release, resulting in the body's inability to effectively control blood sugar.
The US Food and Drug Administration (FDA) changed the way foods must be labeled in the US in 2016. Foods must now list the amount of added sugars in grams and as a percentage of the recommended daily maximum intake.
Sugar substitutes can be used as an alternative to completely eliminating sugar.
SUMMARY:Sugar is effectively empty calories. It causes an immediate blood sugar spike and high intake is associated with insulin resistance.
4. Maintain a healthy weight
Currently, two out of every three adults in the United States are considered overweight or obese.
Being overweight or obese can make your body's use of insulin and control of blood sugar levels more difficult.
This can result in blood sugar spikes and an increased risk of developing type 2 diabetes.
The precise mechanisms are unknown, but there is a large body of evidence linking obesity to insulin resistance and the development of type 2 diabetes.
In contrast, weight loss has been shown to improve blood sugar control.
In one study, 35 obese people lost an average of 14.5 pounds (6.6 kg) over 12 weeks while following a 1,600-calorie-per-day diet. Their blood sugar levels dropped by 14% on average.
Weight loss was found to reduce the risk of developing type 2 diabetes by 58% in another study of people without diabetes.
SUMMARYBeing overweight makes it difficult for your body to control blood sugar levels. Even losing a little weight can improve your blood sugar control.
5. Increase your physical activity.
Exercise reduces blood sugar spikes by increasing cell sensitivity to the hormone insulin.
Exercise also causes muscle cells to absorb sugar from the blood, which aids in the reduction of blood sugar levels.
Exercise, both high-intensity and moderate-intensity, has been shown to reduce blood sugar spikes.
In one study, 27 adults who did either medium- or high-intensity exercise saw similar improvements in blood sugar control.
Exercise on an empty or full stomach may have an impact on blood sugar control.
According to one study, exercise before breakfast is more effective at controlling blood sugar than exercise after breakfast.
Increasing exercise also has the added benefit of aiding in weight loss, providing a double whammy in the fight against blood sugar spikes.
SUMMARYExercise increases insulin sensitivity and stimulates cells to remove sugar from the blood.
6. Consume more fiber
Fiber is made up of plant food components that your body cannot digest.
It is frequently classified into two types: soluble fiber and insoluble fiber.
Soluble fiber, in particular, can aid in blood sugar control.
It dissolves in water to form a gel-like substance that aids in slowing carb absorption in the gut. As a result, rather than a spike, blood sugar levels rise and fall steadily.
Fiber can also make you feel full, which can decrease your appetite and food intake.
Good sources of soluble fiber include:
- Oatmeal
- Nuts
- Legumes
- Some fruits, such as apples, oranges and blueberries
- Many vegetables
SUMMARYFiber can slow the absorption of carbs and the release of sugar into the blood. It can also reduce appetite and food intake.
7. Increase your water consumption.
Drinking insufficient water can cause blood sugar spikes.
Your body produces a hormone called vasopressin when you are dehydrated. This causes the kidneys to retain fluid and prevents the body from flushing out excess sugar in the urine.
It also causes your liver to release more sugar into your bloodstream.
According to one study of 3,615 people, 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.
A long-term study of 4,742 people in Sweden discovered that an increase in vasopressin in the blood was linked to an increase in insulin resistance and type 2 diabetes over 12.6 years.
The amount of water you should drink is frequently debated. Ultimately, it is up to the individual.
Drink as soon as you feel thirsty, and increase your water intake during hot weather or while exercising.
Stick to water instead of sugary juices or sodas, as the sugar content will cause blood sugar spikes.
SUMMARYDehydration negatively affects blood sugar control. Over time, it can lead to insulin resistance and type 2 diabetes.
8. Incorporate vinegar into your diet.
Many health benefits have been discovered for vinegar, particularly apple cider vinegar.
Weight loss, cholesterol reduction, antibacterial properties, and blood sugar control have all been linked to it.
Several studies have found that drinking vinegar can boost insulin response and reduce blood sugar spikes.
According to one study, vinegar significantly reduced blood sugar in participants who had just eaten a meal with 50 grams of carbs. According to the study, the stronger the vinegar, the lower the blood sugar.
Another study looked at the effect of vinegar on blood sugar levels after carbohydrate consumption. It was discovered that vinegar increased insulin sensitivity by 19% to 34%.
Vinegar can also lower a food's glycemic index, which can help reduce blood sugar spikes.
A Japanese study discovered that adding pickled foods to rice significantly reduced the meal's glycemic index.
SUMMARYVinegar has been shown to increase insulin response and help control blood sugar when taken with carbs.
9. Make sure you get enough chromium and magnesium.
According to research, both chromium and magnesium can help control blood sugar spikes.
Chromium
Chromium is a mineral that is required in trace amounts.
It is thought to improve insulin action. This could aid in blood sugar control by encouraging cells to absorb sugar from the blood.
13 healthy men were given 75 grams of white bread with or without chromium in one small study. The addition of chromium resulted in a 20% decrease in blood sugar after the meal.
Broccoli, egg yolks, shellfish, tomatoes, and Brazil nuts are examples of rich foods.
Magnesium
Another mineral linked to blood sugar control is magnesium.
In one study of 48 people, half were given a 600-mg magnesium supplement in addition to lifestyle advice, while the other half received only lifestyle advice. Insulin sensitivity increased in the magnesium supplement group.
Another study looked at the combined effects of chromium and magnesium supplementation on blood sugar levels. They discovered that combining the two supplements increased insulin sensitivity more than either supplement alone.
Rich food sources to consider include spinach, almonds, avocados, cashews, and peanuts.
SUMMARYChromium and magnesium may help increase insulin sensitivity. Evidence shows they may be more effective together.
10. Make your life more interesting.
For thousands of years, cinnamon and fenugreek have been used in alternative medicine. They've both been linked to blood sugar regulation.
Cinnamon
The scientific evidence for cinnamon's use in blood sugar control is mixed.
Cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes after a carb-based meal in healthy people.
One of these studies followed 14 people who were otherwise healthy.
It was discovered that eating 6 grams of cinnamon with 300 grams of rice pudding reduced blood sugar spikes significantly more than eating the pudding alone.
However, studies have shown that cinnamon has no effect on blood sugar levels.
One review examined 10 high-quality studies involving a total of 577 diabetics. The study found no statistically significant difference in blood sugar spikes after participants took cinnamon.
Cinnamon comes in two varieties:
Cassia: Can be derived from a variety of Cinnamomum tree species. This is the type that is most commonly found in supermarkets.
Ceylon: This spice is derived from the Cinnamomum verum tree. It's more expensive, but it might have more antioxidants.
Coumarin, a potentially harmful substance found in cassia cinnamon, is present.
The European Food Safety Authority (EFSA) has established a daily coumarin intake limit of 0.045 mg per pound of body weight (0.1mg/kg). For a 165-pound (75-kg) person, this is approximately half a teaspoon (1 gram) Cassia cinnamon.
Fenugreek
Fenugreek seeds are high in soluble fiber, which is one of its properties.
This helps to prevent blood sugar spikes by slowing carb digestion and absorption.
However, it appears that more than just the seeds may benefit blood sugar levels.
A review of ten studies discovered that fenugreek significantly reduced blood sugar levels two hours after eating.
Fenugreek may aid in the reduction of blood sugar spikes. It can be added to food, but because it has a strong flavor, some people prefer to take it as a supplement.
SUMMARYBoth cinnamon and fenugreek are relatively safe. They may have beneficial effects on your blood sugar if you take them with a meal that contains carbs.
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