How should you eat to prevent sudden increases in blood sugar?

Tracking blood sugar and glucose fluctuations is among the popular diet trends.

With glucose meters now readily available, people are learning which types of foods can cause their glucose levels to rise rapidly.

Accordingly, people are eliminating certain foods from their diets to prevent these fluctuations.

So is this necessary?

I am a dietitian, you can find everything you need to know about this subject in this article.

ARE GLUCOSE FLUCTUATIONS HARMFUL TO OUR HEALTH?

It's completely normal for blood sugar levels to rise after eating. This is normal.

Different foods can have different effects, but that doesn't mean we should avoid foods that cause large spikes or "surges."

Our bodies have a built-in system for dealing with high blood sugar levels. We don't need to cut out new foods or food groups.

However, if your blood sugar spikes too much and too quickly, it can affect your energy, mood, hunger levels, and health over time.

If these fluctuations occur too frequently, they can lead to insulin resistance. In this condition, your muscle, fat, and liver cells become more resistant to insulin. As a result, glucose isn't transported from your blood to your cells as efficiently. The body responds by producing more insulin.

Over time, if your blood sugar levels remain too high, this can predispose you to prediabetes.

Larger, more rapid increases in blood sugar are followed by sudden drops. This can leave you feeling tired, cranky, and hungry. You eat again, which often raises your blood sugar, causing a sharp spike that can last all day.

Therefore, it is important to be aware of the impact foods have on your blood sugar and also to know that your blood sugar is not just affected by what you eat.

Your blood sugar can also be affected by stress, sleep patterns, illnesses, physical activity and hormone levels.

So, instead of tracking your blood sugar, you can use nutritional science to help keep your blood sugar stable throughout the day.

WHY ARE PEOPLE CUTTING CARBS?

There's a lot of focus on social media about reducing or cutting out carbohydrates. This is because when carbs are eaten, they break down into glucose, which enters the bloodstream and causes blood sugar levels to rise.

In this case, the pancreas secretes the hormone insulin and transports glucose from the blood to the cells to be used as energy, thus lowering the blood sugar level again.

Our bodies are adept at dealing with these spikes, and there are ways to mitigate them.

RECOGNIZING HIGH AND LOW GLYCEMIC INDEX FOODS

The glycemic index (GI) is a measure of how much a food affects blood sugar. Honey has a value of 100, and all foods are compared to this value.

Foods high in refined carbohydrates generally have a higher carbohydrate content and cause a larger and more rapid rise in blood sugar. Examples include white bread, potatoes, and soda.

On the other hand, complex carbohydrates like beans, nuts, and whole grains have a low GI. These foods contain plenty of fiber, which slows their digestion and delays the release of glucose into the bloodstream.

This results in a slower, more steady rise in blood sugar, which helps maintain energy levels, feelings of fullness, mood, and even concentration.

Consuming foods together can reduce glucose fluctuations

So, does this mean you should base your meals solely on low-GI foods? No, because that doesn't provide a balanced diet and you'll probably need to eliminate some of your favorite foods from your diet.

Instead, use it as a guide for how to combine foods that cause higher blood sugar spikes with foods that either support or reduce them. For example, adding protein, fiber, or fat-rich foods to a high-GI food will help reduce its impact.

Foods high in fiber are slower to digest and therefore raise blood sugar slowly. Similarly, foods high in fat take longer to digest because the food stays in the stomach longer, resulting in a slower rise in blood sugar.

Protein has a similar effect because it slows down the digestion of carbohydrates, which helps balance blood sugar spikes. Therefore, adding these food groups to meals helps balance the impact of blood sugar.

If your meal is balanced and includes carbohydrates, protein, and fiber-rich plant foods, along with some fat, you may notice how this helps balance your blood sugar.

WHAT SHOULD YOU EAT TO PREVENT BLOOD SUGAR FROM RISING?

Here are some examples of how you can mix foods to prevent your blood sugar from spiking.

Breakfast

White toast alone can cause blood sugar to spike. Top your toast with butter and an egg (for protein and fat), add some spinach for balance, and you've got a breakfast that will keep you full throughout the morning hours.

Love cereal? Products like corn flakes have a high GI, so opt for whole grains or add fiber, protein, and fat to your cereal with a few nuts. Nuts have been shown to help reduce glucose spikes and increase feelings of fullness.

Lunch

If you do opt for a sandwich, choose low-GI whole grain bread and add protein from foods like tuna and fibre from vegetables. This will keep your blood sugar stable for longer.

You can add fiber- and protein-rich beans to a salad to reduce blood sugar spikes, or simply try beans on toast.

Evening meal

Beans and legumes at dinner help reduce glycemic impact. For example, you can use beans in chili or stews. Adding pesto to rice or pasta can reduce your blood sugar spikes; this is due to the fat in the pesto, and it's a good example of how a mixed meal can work. You can also add some chicken and vegetables for protein, which will help your blood sugar rise less and stay there longer.

Snacks

For those who snack during the day, be sure to include foods rich in protein, fat, or fiber.

Some fruits and vegetables can cause higher blood sugar spikes, but to counteract this, simply add some nuts, yogurt, or hummus on the side. A great example would be apples and tahini, or nut butter, carrots and hummus, or plain yogurt and fruit.

And finally...

Remember, your body has a natural system for dealing with changes in blood sugar. The problem arises when your blood sugar regularly spikes rapidly and dramatically.

Therefore, you don't need to track everything you eat and test your blood sugar at every meal. A balanced diet that includes whole grains, lean proteins, healthy fats, and plenty of vegetables will help your blood sugar stay more stable throughout the day.