The spikes in the blood sugar level usually occur when the blood glucose level rises and then, drops sharply after eating food.
In the short term, it can result in hunger and lethargy. Over time, it can reduce the body's ability to lower blood glucose levels effectively, leading to the development of type 2 diabetes.
Hence, it is important to learn to avoid blood sugar spikes and maintain stable blood sugar levels. Here are some effective ways to minimize blood glucose spikes.
Avoid refined carbs
Refined carbs are specifically implicated in causing spikes in blood sugar levels.
Refined carbs are stripped of most of the nutrients, including vitamins, minerals, and fibers. Refined carbs also have a very high glycemic index as they are digested by the body quickly and very easily. This can lead to spikes in the blood sugar level.
Hence, it is advisable to avoid refined carbs and instead, choose foods with a lower glycemic index such as whole-grain foods, fruits, and legumes.
Some sources of refined carbs include table sugar, white rice, soda, white bread, candy, desserts, and breakfast cereals.
Choose low-carb foods
Foods that contain a high amount of sugars or carbohydrates are responsible for causing spikes in the blood sugar levels.
When you eat high-carb foods, the carbohydrates are broken down to release simple sugars, which then enter the blood. As the blood sugar levels rise, the pancreas releases insulin, a hormone that signals the cells to absorb glucose from the blood causing your blood sugar level to drop.
A low-carb diet could help regulate this process more efficiently thus inhibiting the blood sugar spikes.
Maintain a healthy weight
Being overweight can make it more difficult for the body to use insulin and regulate the blood sugar levels.This could lead to the spikes in the blood glucose levels and a corresponding rise in the risk of type 2 diabetes.
Obesity can also result in the excess deposition of fats around the healthy tissues making them prone to inflammation. These changes in the healthy tissues trigger the development of insulin resistance resulting in type 2 diabetes and frequent spikes in the blood sugar levels.
This marks the need to maintain a normal weight to control diabetes, and avoid blood glucose spikes.
Patients who are overweight should adopt healthystrategies to loseweight. Weight loss has been shown to improve the blood sugar control and even reduce insulin sensitivity thus reducing the risk of blood glucose spikes as well as the complications related to diabetes.
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Increase water intake
Not drinking enough water could lead to blood glucose spikes.
When the body is dehydrated, it produces a hormone known as vasopressin. This hormone can encourage the kidneys to retain more fluids and even stop the body from eliminating excess sugars in the urine.It can also signal the liver to release more sugars into the blood.
These effects of dehydration can cause sharp spikes in the blood glucose levels.
Hence, it is advisable to increase your water intake and ensure your body is well hydrated to minimize blood glucose spikes.
It is best to drink plenty of plain water instead of sugary juices or sodas, as the sugar content in these beverages would eventually lead to a rise in the blood sugar level.
Improve your nutritional intake
It is important to ensure your body receives a good supply of essential vitamins and minerals such as chromium and magnesium for controlling blood glucose spikes.
Chromium is a mineral that the body needs in small amounts. It is believed to support the action of insulin and prevent the blood sugar spikes by stimulating the cells to absorb glucose from the blood.
Magnesium is another mineral linked to blood glucose control. This material would help to improve insulin sensitivity and thus, make the insulin hormone more efficient at keeping the blood sugar levels within normal limits.
Eat fiber-rich foods
Fibers comprise the parts of the plant foods that the body cannot digest. Fibers are generally divided into 2 groups called soluble fibers and insoluble fibers.
It is the soluble fibers that are particularly beneficial for controlling blood sugar levels and minimizing blood glucose spikes. Soluble fiber tends to dissolve in water forming a gel-like substance, which can help to slow the absorption of carbohydrates in the intestine. This leads to a steady rise and fall in the blood sugar levels rather than causing a spike.
Moreover, fibers can also make you feel fuller, thus reducing your appetite and total food intake.
These benefits associated with the intake of fibers make them desirable foods to add to your diet to control diabetes, maintain a healthy weight, and minimize blood glucose spikes.
Some good sources of soluble fibers include fruits like apples, oranges, and berries oatmeal, nuts, legumes, and most vegetables.
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Regular exercise
Exercise has been found to play a major role in controlling blood sugar levels and preventing spikes. Regular exercise would help by improving the sensitivity of the cells to insulin making this hormone more efficient at lowering the blood sugar levels.
Exercises can also cause the muscle cells to absorb more sugar from the blood, thus helping to bring down the blood glucose levels within the normal range.
Both moderate-intensity and high-intensity exercise have been found to be effective in preventing blood sugar spikes. Simple aerobic exercises like walking, swimming, cycling, and jogging can also help to minimize blood glucose spikes.
Regular exercise also offers the added benefit of supporting faster weight loss, thus allowing you to combat blood glucose spikes more effectively.
Conclusion
Monitoring your blood sugar levels on a regular basis and adopting healthy dietary and lifestyle habits are the cornerstones for preventing spikes in the blood glucose levels. You can attend our live respiratory webinars 2022 to get deeper insights into the causes of diabetes and blood glucose spikes and the best ways to avoid them.