Blood sugar spikes are common post-meal, especially in people with diabetes, but they are no less harmful for people who do not have the lifestyle disease yet. People may experience a surge in glucose when they eat high-carb foods or foods with high glycaemic index, have irregular or large amounts of food.
As soon as we eat carb-rich food, blood sugar levels rise. The pancreas releases insulin to control the surge in blood glucose. But when enough insulin is not released, a person becomes prone to type 2 diabetes which can increase the risk of heart attack, affect kidney functions, and cause many other ailments. This blood sugar spike post meal, called post prandial, however can be prevented by taking some simple steps.
Why it's important to control blood sugar spikes
Controlling blood sugar spikes post-meal can be a challenge for people with diabetes as it can put them at risk of several complications arising out of diabetes. People who do not have diabetes yet but suffer from chronically high glucose can develop issues related cognition, heart health, immunity, sexual health and other chronic diseases.
What is a normal blood glucose rise?
As per guidelines from the International Diabetes Federation and the Centers for Disease Control and Prevention, blood glucose shouldn't rise more than 140-180 mg/dL following a meal.
Symptoms of high blood sugar
Increased thirst, weakness, fatigue, headache, brain fog, anxiety are some of the symptoms of blood sugar spikes.
Ways to prevent blood sugar spikes
1. Eat more fibreFibre adds bulk to the food and doesn't get broken down, so it slows down glucose absorption in the blood stream, and prevent sugar spikes. According to Journal of Chiropractic Medicine, in people who consumed the highest cereal fibre, the incidence of type 2 diabetes was significantly reduced.
2. Take a walkTaking a post-meal walk can work wonders for blood sugar management. Just two minutes of walk or standing up post meals, can help control blood sugar, according to a 2022 study in the journal Sports Medicine. Another study published in the journal of Diabetology & Metabolic Syndrome says post-meal exercise is more effective than routine one-time daily exercise for glycemic control in T2DM patients.
3. Reduce portion sizeEating large amounts of food can result in higher blood sugar spikes, simply because you are eating larger amounts of carbohydrates. You can eat multiple small meals instead of one big meal.
4. Do not sit at your desk
Research has linked sitting for long periods of time to a number of health concerns, including high blood sugar. Standing or walking post meals can lead to energy expenditure which can control blood sugar spikes.
5. Eat low GI foodsDiabetics should try to includes foods which have a lower glycaemic index. Low-GI foods, which have a GI of 55 or less must be preferred to control blood sugar spikes. Low glycemic index (GI) refers to a diet that focuses on foods that cause a small increase in blood sugar levels after eating a standard amount of carbs.
6. Sleep wellTo generally keep blood sugar levels in check, one must sleep for 8-9 hours every day. According to JAMA's Diabetes and Endocrinology, prolonged periods of insufficient sleep are associated with various health risks, including an increased risk of type 2 diabetes (T2D).
7. Drink waterDrinking sufficient amounts of water could be beneficial for people with diabetes, as it can help more glucose to be flushed out of the blood.
8. Check your stress level
According to Diabetes UK, high levels of stress can impact your blood sugar levels. It's important to manage stress through regular meditation and mindfulness exercises.
