Tips to avoid a spike in blood sugar after meals
Diabetes is a prevalent metabolic disorder characterised by the presence of high sugar levels in the blood. Insulin resistance or absence of insulin leads to a sudden spike in the sugar levels.
What happens due to sudden sugar spike?
When there is a spike in the blood sugar levels, the blood vessels hards, which in turn leads to risks of having a heart attack or stroke or may also predispose to other health issues.
Mechanism Behind it
When glucose enters the bloodstream, insulin helps facilitate its uptake. When there is excess amounts of glucose in the bloodstream, the rise in sugar levels is not processed properly due to insufficient amounts or the lack of insulin.
This situation leads to an increase in the biosynthesis of fat and it becomes easier for the fat to get accumulated. Also, in normal conditions when it doesn’t decrease even after several hours, it indicates susceptibility to diabetes.
In diabetes or an individual who is insulin resistance, there is an increased need to avoid sugar spike, which could happen due to huge gaps in between the meals or the consumption of sugar or carbohydrates such as refined flour, bakery items, and highly processed foods.
- Low intake of carbohydrate
After the consumption of carbohydrates, they get broken down into simple sugars which enter the bloodstream, but in diabetics or people who are insulin resistant, it leads to a sudden rise in the blood sugar levels. Several evidence-based studies have shown that consuming a low carbohydrate diet may help in losing weight and preventing blood sugar spikes.
2) Say no to Sugar
Sugar doesn’t contain any nutrients and provides empty calories. It is consumed in any form of processed beverages, like cold drinks or food items which contain liquid glucose etc. should be completely restricted. As studies have shown it association with developing insulin resistance.
3) Ditch High Glycemic foods
The main thumb rule is that refined carbohydrates and highly processed foods are high in glycemic index which leads to a sudden increase in sugar levels. For instance, white bread, white flour refined, soda, candy, breakfast cereals, and desserts can be easily, and quickly digested by the body and lead to a sudden blood sugar spike.
4) Increase fibre intake
Fibre slows down the release of sugar into the bloodstream and gives better satiety feeling as it goes mostly undigested into the colon and prevents a sudden rise in sugar levels.
5) Maintain a healthy weight
Obese or overweight individuals are at high risk of being insulin resistant or diabetes.
6) Increase in Physical Activity / Exercise
This helps increase insulin sensitivity, which helps remove sugar from the cells.
7) Increase intake of foods high in magnesium and chromium help increase insulin sensitivity.
8) Intake of herbs and spices such as cinnamon and fenugreek is safe and beneficial for keeping sugar levels at bay.
REFERENCES
https://www.otsuka.co.jp/en/health-and-illness/glycemic-index/glucose-level/