Simple Tips to Prevent Blood Sugar Spikes
By Madhusudhan Tammisetti
Are you craving more sugar or starchy foods? Are you experiencing dizziness, headaches, or brain fog more often than before? These may be the symptoms caused due to the imbalanced blood sugar levels. Blood sugar spikes can happen when there's a sharp rise and fall in the blood sugar after you eat.
In the short-term, the spikes may result in lethargy or hunger. Over time, the body will no longer be able to effectively bring down the blood sugar, leading to type 2 diabetes. Diabetes is a big health concern in the U.S. According to the Centers for Disease Control and Prevention (CDC), 29 million Americans have diabetes, and 25 percent do not even know it.
Also, blood sugar spikes may result in a heart attack or stroke.
Let's look at some simple tips that can help prevent blood sugar spikes.
Carbohydrates cause a rise in blood sugar levels.
When you eat carbs, they're converted into simple sugars, such as glucose, and these sugars enter the bloodstream. When there's a rise in blood sugar levels, the pancreas releases insulin, prompting the cells to absorb sugar and decrease blood sugar levels.
Consuming low-carb food can help in preventing blood sugar spikes. Another benefit of a low-carb diet is that it may help in weight loss, which further helps control blood sugar spikes.
Counting carbs in your daily food intake can help you keep a tab on carb intake.
Reduce Sugar Intake to Prevent Blood Sugar Spikes
According to a Harvard report, per day, an average American consumes 88 grams of added sugar, equivalent to 22 teaspoons. That is equal to 350 calories. Most added sugar comes from prepared and processed foods, such as candy, sodas, and cookies.
Added sugar, such as high-fructose and sucrose, have no nutritional need, as they're just empty calories.
This much sugar can cause a sharp spike in blood sugar, and regular consumption of excess sugar may result in developing insulin resistance. This happens when cells fail to respond to absorb sugar and can't control blood sugar levels effectively.
One way to lessen sugar consumption is to look at the food labels. Some changes were brought by U.S. Food and Drug Administration (FDA) in labeling foods in 2016. The food labels have to display the recommended maximum daily intake of added sugar. The amount of added sugar has to be displayed in grams.
Another way to reduce sugar intake is to opt for sugar substitutes, such as xylitol, erythritol, and monk fruit sweetener. Reduction in sugar consumption may help control blood sugar levels and can result in a decrease in blood sugar spikes.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Holly Springs, N.C.