Blood sugar spikes occur when your blood sugar rises and then falls sharply after you eat. While it's a given that blood sugar levels fluctuate throughout the day, big swings can make you feel even more hungry and tired, and for those with insulin resistance or diabetes, the fluctuations can be more severe and quite frequent.
Eating healthy and in the right order is a great strategy, in addition to staying physically active, managing your stress, and getting good quality sleep. Starting the day with protein instead of carbohydrates/sugar will stabilize your glucose levels and provide sustained energy.
What you want to avoid is starting a meal with bread, which creates a significant blood sugar spike. Eating your non-starchy vegetables (like a salad), protein, and fat first followed by carbohydrates noticeably lowers the blood sugar response, as the body will take longer to break down the fiber and other complex molecules versus carbohydrates.
A fruit or snack in the middle of the day also spikes your sugar levels, and adding a little protein and fat makes a big difference. Prioritizing savory versus sweet will prevent the feelings of fatigue, anxiety and hunger that a rapid rise in the sugar (and cortisol) level would cause.
Likewise, moderate-intensity physical activity within 30 minutes of eating a meal helps control blood sugar spikes by increasing the sensitivity of your cells to the hormone insulin and also causes muscle cells to absorb sugar from the blood, not to mention the added benefit of helping with weight loss.
If you'd like to find out what your glucose levels are doing in real-time and learn more about preventing blood sugar spikes, don't hesitate to contact us. We'd love to work with you!
