KONTAN.CO.ID – Blood sugar spikes occur when your blood sugar rises and then drops sharply after you eat. There is an easy way to prevent spikes in blood sugar.
In the short term, blood sugar can cause the body to feel lethargic and hungry. Over time, your body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes.
Diabetes is a growing health problem. In fact, many people don’t know they have diabetes.
Blood sugar spikes can also cause your blood vessels to harden and narrow, which can lead to a heart attack or stroke.
Well, here’s an easy way you can do to prevent blood sugar spikes, quoted from: Healthline:
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1. Consume low-carb foods
Carbohydrates that cause blood sugar to rise. When you eat carbohydrates, they are broken down into simple sugars. The sugar then enters the bloodstream.
When your blood sugar level rises, the pancreas releases a hormone called insulin, which prompts the cells to absorb sugar from the blood. This causes your blood sugar levels to drop.
Many studies show that eating a low-carb diet can help prevent spikes in blood sugar.
A low-carb diet also has the added benefit of aiding weight loss, which can also reduce spikes in blood sugar.
There are many ways to reduce your carbohydrate intake, including counting carbohydrates.
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2. Eat less refined carbohydrates
Refined carbohydrates are refined sugars or grains. Some common sources of refined carbohydrates are table sugar, white bread, white rice, soda, candy, breakfast cereals, and desserts.
Refined carbohydrates have lost almost all the nutrients, vitamins, minerals and fiber.
Refined carbohydrates have a high glycemic index because they are easily and quickly digested by the body. This causes a spike in blood sugar.
A large observational study of more than 91,000 women found that a diet high in high glycemic index carbohydrates was associated with an increase in type 2 diabetes.
The spikes in blood sugar that you may experience after eating foods with a high glycemic index can also increase hunger, and can lead to overeating that leads to weight gain.
The glycemic index of carbohydrates varies. This is affected by several things, including doneness, what you eat and how the carbohydrates are cooked or prepared.
Generally, whole grain foods have a lower glycemic index, as do most fruits, non-starchy vegetables, and nuts.
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3. Reduce sugar intake
The average person in the United States (US) consumes 22 teaspoons (88 grams) of added sugar per day. That means, about 350 calories.
While some of it is added as table sugar, most of it comes from processed and ready-to-eat foods, such as candy, cake, and soda.
You don’t need extra nutrients like sucrose and high fructose corn syrup. They are, in essence, just empty calories.
Your body breaks down this simple sugar very easily, causing an almost instantaneous spike in blood sugar.
Studies show that consuming sugar is associated with the development of insulin resistance. This is when cells fail to respond to insulin release properly, so the body cannot control blood sugar effectively.
In 2016, the US Food and Drug Administration (FDA) required food products to be labeled. Food products must display the amount of added sugar they contain in grams and as a percentage of the maximum recommended daily intake.
An alternative option to give up sugar completely is to replace it with a sugar substitute.
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4. Maintain a healthy weight
Being overweight or obese can make it harder for your body to use insulin and control blood sugar levels. This can lead to spikes in blood sugar and a higher risk of developing type 2 diabetes.
Exactly how it works is still unclear. However, there is ample evidence linking obesity to insulin resistance and the development of type 2 diabetes.
Weight loss, on the other hand, has been shown to improve blood sugar control.
In one study, 35 obese people lost an average of 6.6 kg over 12 weeks when they were on a 1,600-calorie-a-day diet. Their blood sugar dropped an average of 14%.
In another study of people without diabetes, weight loss lowered the risk of type 2 diabetes by 58%.
Also Read: 10 Characteristics of high blood sugar, You must be vigilant!
5. Exercise more
Exercise helps control spikes in blood sugar 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. High and moderate intensity exercise has been able to reduce blood sugar spikes.
One study found similar improvements in blood sugar control in 27 adults who did moderate or high-intensity exercise.
Can exercising on an empty or full stomach affect blood sugar control?
One study showed that exercise before breakfast controlled blood sugar more effectively than after breakfast.
Increasing exercise also has the added benefit of aiding weight loss, a double hit for combating spikes in blood sugar.
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