Sugar intake and management can be a concern for many. Here are some of our science-based glucose hacks to help you better understand and care for your health and body.
What are Blood Sugar Level Spikes and how do they affect us?
Blood sugar spikes, also known as hyperglycemia, occur when there is a rapid and significant increase in blood glucose levels. This typically happens after consuming foods or drinks that are high in carbohydrates or sugar.
When we consume carbohydrates, our bodies break them down into glucose, which is then released into the bloodstream. In response, the pancreas releases insulin, a hormone that helps transport glucose from the bloodstream into cells to be used as energy or stored for later use.
However, if there is an excessive amount of glucose in the bloodstream due to a large carbohydrate intake or impaired insulin function, blood sugar spikes can occur. These spikes can have several effects on our bodies, including:
- Increased fat storage: When blood sugar levels rise sharply, the body may release more insulin to regulate glucose levels. Insulin promotes fat storage, and elevated levels can contribute to weight gain over time.
- Increased hunger and cravings: Blood sugar spikes followed by rapid drops can lead to increased hunger and cravings for sugary or high-calorie foods. This can create a cycle of overeating and potentially contribute to weight gain.
- Energy fluctuations: After a blood sugar spike, there may be a subsequent drop in blood sugar levels. This can result in feelings of fatigue, lack of focus, and decreased energy levels, affecting overall well-being and potentially impacting physical activity.
Glucose Hacks to Manage Blood Sugar
Consistently experiencing blood sugar spikes and elevated glucose levels can also have long-term health implications, including an increased risk of developing type 2 diabetes and other metabolic disorders.
So what can we do to avoid these spikes in our Blood Sugar?
- Consuming vinegar before a meal: Some studies suggest that consuming vinegar, such as apple cider vinegar, before a meal may help improve insulin sensitivity and reduce post-meal blood sugar spikes.
- Opting for whole fruit instead of juice: Whole fruits contain fiber, which can help slow down the absorption of sugar into the bloodstream compared to fruit juice. The fiber content helps regulate the release of glucose and can prevent rapid spikes in blood sugar levels. This goes for pressed juices and smoothies.
- Choosing low glycemic index (GI) foods: Foods with a low glycemic index are digested more slowly, resulting in a slower and more controlled rise in blood sugar levels. Examples include non-starchy vegetables, whole grains, and legumes. Combining low GI foods with other macronutrients like protein and healthy fats can further help stabilize blood sugar levels.
- Spacing out carbohydrate intake: Distributing carbohydrate intake evenly throughout the day, rather than consuming a large amount in one sitting, can help prevent sudden spikes in blood sugar. This approach can be especially helpful for individuals with diabetes or insulin resistance.
How can your DPTV Classes help?
Exercise can be an effective tool for managing blood sugar spikes and improving overall glucose control. Here’s how it can help:
- Increased insulin sensitivity: Physical activity enhances insulin sensitivity, meaning your body becomes more responsive to insulin. This allows glucose to be more efficiently transported from the bloodstream into cells, reducing blood sugar levels.
- Improved glucose uptake: During exercise, your muscles utilize glucose as a source of energy. This helps to lower blood sugar levels as glucose is taken up by the muscles and used for fuel.
- Decreased insulin resistance: Regular exercise can help reduce insulin resistance, a condition in which cells become less responsive to insulin. By improving insulin sensitivity, exercise helps counteract insulin resistance and promote better blood sugar control.
- Post-exercise glucose regulation: Exercise can have a positive impact on glucose regulation even after you’ve finished your workout. It can help maintain lower blood sugar levels for several hours following physical activity, reducing the risk of subsequent spikes
For plant-based diet tips, read our blog on the benefits of embracing a meat-free life.
