How to avoid a glucose spike

Why Does It Matter?

I love covering this topic because it can often go overlooked in all aspects of health. Glucose spikes, particularly chronic and uncontrolled ones, are closely linked to the development and progression of diabetes. Prolonged elevated blood sugar levels in diabetes can lead to various health complications including heart disease, kidney dysfunction, neuropathy, and vision problems just to name a few.

Additionally, frequent glucose spikes may contribute to insulin resistance, a precursor to Type 2 Diabetes, and are also associated with an increased risk of obesity, metabolic syndrome, and other metabolic disorders.

So what is glucose in simple words?

Glucose is the main type of sugar in the blood and is the major source of energy for the body's cells, and it comes from the foods we eat or the body can make it from other substances.

How to Prevent Glucose Spikes

Here are a few simple ways sot prevent glucose spikes:

Minimize Naked Carbs: Combining carbs with other macro sources (protein, fiber, or healthy fats) to slow down digestion and absorption, preventing rapid glucose spikes. In example, pairing rice with grilled chicken and veggies for a balanced, lower glycemic meal.

Intermittent Fasting: For some, intermittent fasting can help improve insulin sensitivity and reduce post-meal glucose spikes by giving your body extended periods of rest from constant food intake. This may look different for everyone, but a common form of IF is not eating anything after dinner until breakfast or lunch the next day. For example, you eat dinner at 6 pm and don’t eat again until 9 am the next day which would equal a 15-hour fast.

Stress Management: Chronic stress can significantly affect blood sugar levels because, during heightened stress, the body releases hormones like cortisol and adrenaline, which trigger the release of glucose into the bloodstream. Chronic stress may also contribute to insulin resistance, making it more challenging for glucose to enter cells. To better mitigate these effects, consider stress-reducing techniques.

Monitor and Learn: Regularly tracking your blood glucose levels with a continuous glucose monitor (CGM) after meals can provide valuable insights into how different foods and meal combinations affect your body. Over time, you’ll gain a deeper understanding of your glucose response, ultimately allowing you to make more informed dietary choices. To learn more about CGMs, click here.