One of the most common misconceptions that people have is thinking that blood sugar spikes are only harmful to Diabetes patients. Eating foods that induce persistent spikes in the blood sugar levels can end up causing insulin resistance. So, if you have been looking out for a way of preventing blood sugar spikes, we have some effective ways to share with you.
It is important to control blood sugar spikes. If you have been consistently neglectful of your health, now is the time to change that for good.
In here, we are going to be walking you through some of the effective ways to combat blood sugar spikes and maintain a healthy lifestyle.
What is Blood Sugar Spikes?
Blood sugar spike is a condition which occurs when the glucose in the bloodstream builds up more than the normal levels.
For someone suffering from diabetes, it is a common phenomenon because of the cells inability to properly metabolise the glucose in the bloodstream.
Having glucose in the bloodstream is necessary to the seamless functioning of the muscles, organs and even the brain. The only problem with glucose is that it needs to enter the cells in order to be able to function properly.
What Causes Blood Sugar Spikes?
The blood sugar spikes can occur because of a number of reasons. If you are here thinking that there is just possibly one reason, that is not necessarily the case.
Some of the common causes behind blood sugar spikes include:
- Improper insulin dosage
- Insulin dosage isn’t working properly
- Missing out from taking the oral diabetes medication
- Improper diet
- Sedentary lifestyle
- Intake of certain medications involving steroids
- Constant physical and emotional stress
Symptoms of Blood Sugar Spikes
While many fail to recognize these as symptoms, blood sugar spikes do have certain symptoms that one needs to look out for.
Some of the common symptoms of blood sugar spikes include:
- Frequent urination
- Tired and fatigue
- Feeling of being perched
- Blurred vision and confusion
How To Prevent Blood Sugar Spikes?
When it comes to preventing blood sugar spikes, there are a number of ways in which one can achieve that.
If you are on the lookout for some, we have some important tips and tricks to share with you.
1. Opt for a Low Carb Diet
It is the carbohydrates we consume that end up causing spikes in the blood glucose levels. It is easier for the carbs to be broken down into simpler form that meshes around into the bloodstream and causes spikes in them.
When the carbs are broken down to simple sugars, it triggers the release of insulin into the bloodstream. Consuming a low carb diet (R) (R) has been associated with better management of both the glucose as well as the insulin levels in the body.
If you are wondering how to reduce carb intake, go through this.
2. Switch to Nuts
The healthy fats in the nuts believe in slowing down the metabolism and absorption of the consumed sugar.
The only sign of precaution is to ensure that you don’t end up eating more than you should just in one sitting because of the fact that nuts are high in calories too.
3. Walk for 30 Minutes After a Meal
Indulging in a 30-minute walk after a meal helps in amazing management of the blood sugar levels. Don’t indulge in any vigorous walking or running. A simple walk down the side of the road or even in the house for 20-30 minutes can help.
This helps in successfully burning out the calories and helping in keeping the blood glucose levels managed.
Even studies (R) have shown that walking after consuming a meal can actually help in proper maintenance of the type-1 as well as type-2 diabetes.
4. Hold Back on the Refined Carbs
Yet another one of the important factors that influence and reduce blood sugar spikes is if you manage the consumption of the refined carbs from the refined grains.
Refined grains barely contain any kind of nutrition or vitamins and minerals and even fiber because of the processing it has underwent.
Not just that, they are also believed to have a high glycemic index which has the potency of causing spikes in the blood sugar levels in the body.
Even a conducted study (R) with 91,000 women who fed on refined carbs was found to have heightened risks associated with type-2 diabetes.
Instead of consuming refined carbs, opt for whole-grain foods as a replacement for the same.
5. Consume More Vegetables
Vegetables are one of those best forms of nutrition that you should most definitely add to your daily diet. Not only are they loaded with the beneficial minerals and vitamins, they are also rich in fiber which has been found to have proven benefits when it comes to handling the blood sugar spikes in the blood.
Make sure that you are sticking more towards the non-starchy vegetables like that of broccoli, cucumber, carrots etc.
They help provide with the much needed and essential nutrients that can help in keeping the blood sugar levels in proper check.
6. Try and Maintain a Steady Weight
Yet another one of the factor that one needs to look out for preventing blood sugar spikes is to maintain a steady weight and prevent possibilities of obesity.
Being obese makes it harder for the body to utilize the secreted insulin into the bloodstream. It can also often make it harder for your body to be able to utilize the blood sugar levels.
Studies have shown impacts of obesity in the increased risks associated with Type-2 Diabetes. Losing weight has actually shown to have positive impacts on the overall condition of Diabetes; even studies (R) (R) have shown its efficacy amazingly.
7. Consume More Cinnamon
Cinnamon is one of those spices that have amazing benefits when it comes on how to control blood sugar spikes.
Given the fact that cinnamon can effective blood sugar lowering (R) properties, it is quite beneficial in adding cinnamon to one’s diet to be able to successfully manage and maintain the blood sugar levels.
Cinnamon also helps in boosting and improving the overall insulin secretions in the body from the pancreas. There are possibilities that the addition of cinnamon to the diet can actually improve the overall blood sugar levels in the body.
8. Exercise More
If you are wondering how or why exercising can help reduce blood sugar spikes is because of the fact that it increases insulin sensitivity of the cells.
Exercising can actually help the muscles in reabsorbing the excess sugar from the bloodstream, thus helping in maintaining proper blood glucose levels.
It is not necessary to just indulge in a high-intensity workout regime because even a medium intensity workout works out just fine.
Even a conducted study (R) with 27 adults found to induce better maintenance of the blood sugar levels with proper workouts.
9. Apple Cider Vinegar
Yet another one of the basic yet effective ways of preventing blood sugar spikes is by including apple cider vinegar in your diet.
Even a conducted study (R) has found that vinegar does have the capability of slowing down the absorption of sugar into the bloodstream.
Consuming apple cider vinegar tonic has been found to be very effective in managing the fasting blood glucose levels in the body. Even consuming a tablespoon with a meal has been found effective in managing the risks associated with Diabetes.
10. Bulk up on the Fiber
Both, soluble and insoluble fiber have been found to have amazing impacts on the body and does help in bringing down the unnecessary blood sugar spikes as well.
For the best impacts, consume soluble fiber because the same has been found to have better impacts to prevent blood sugar spikes after eating.
Additionally, fibers also fill us up quickly which further helps in making you eat less comparatively.
11. Drink More Water
You might be here thinking how can water even cater to the basics around managing the blood sugar spikes, right?
Well, it is believed that the lack of proper hydration could very well be a reason behind the sudden spikes in the levels of blood sugar.
When the water levels in the body are low, it does end up triggering the pituitary gland to release vasopressin which ends up promoting the kidney to retain more water and hence, prevents the excretion of the excess glucose through the urine.
The amount of water you drink is dependent on your needs. For the most part, it is best suggested to drink 8 glasses of water every day for better health.
12. Plan Ahead of Time
If you have experienced such conditions of blood sugar spikes, it is best to always plan ahead of time. When you know that something like this happening is a possibility, it is always best suggested to plan this ahead of time.
When you have a basic outline of what you have experienced before, it becomes easier for you to be ready for the consequences. It is actually a lot easier to carry some healthy snacks in case there are some abrupt changes in the blood sugar levels occur.
13. Include More Magnesium
Yet another factor that does help preventing blood sugar spikes is the inclusion of more magnesium into the diet.
In a conducted study (R) with 48 people, it was found that supplementing the participants with 600 mg of magnesium on a daily basis for a certain period of time was proven beneficial in increasing the insulin sensitivity of the body.
The only thing to ensure is to be careful with the amount you are consuming. Don’t go overboard with the same. It is very important to maintain proper levels of consumption to avoid any unnecessary mishaps.
Yet another one of the effective remedies for handling the blood sugar spikes is by adding in fenugreek to the diet.
One of the most common reasons why this is included in the tips for preventing blood sugar spikes is mainly because of the fact that fenugreek is loaded with soluble fibers. The presence of the soluble fibers helps in slowing down the absorption of the glucose which prevents sudden spikes.
In a conducted study (R), 20 of the participants were given powdered fenugreek leaves with water before their meals. The same was found to have amazing impacts in managing the levels of blood sugar spikes in the body.
Summarizing it all, it is not surprising that the methods of preventing blood sugar spikes in the body is often associated with changes in our diet and lifestyle. It is very important to ensure that you consume things that would contribute to the overall well being and keep your blood glucose levels in check as well.