As summer is upon us, the craving to have more juices, carbonated drinks and other juicy fruits is almost unavoidable. The downside of all this is risking having more sugar, which is never good, ngl! When blood sugar spikes after eating, it can leave you feeling tired, lethargic, and moody. Over time, chronic blood sugar issues can put you at risk for conditions like kidney disease, heart disease, and even dementia.
What Causes Blood Sugar Spike?
Blood sugar spike happens when your blood glucose level rises immediately after eating. Now this is normal after eating foods containing carbohydrates. When this happens, two important reactions take place in the pancreas: an immediate release of insulin and an immediate release of a hormone called amylin. Insulin works quickly to move glucose out of the bloodstream and into cells. This takes just a matter of minutes. The amylin helps prevent food from reaching the small intestine too fast (where most nutrients are absorbed). Most of the time, the after-meal blood glucose rise is temporary, even hardly noticeable. Over time, recurrent spikes in blood sugars can raise your HbA1c level which can increase the risk of other health complications. Here’s how you can make changes in your lifestyle to maintain healthy blood sugar levels.
Limit foods that have a high glycemic index (GI)
GI is a measure of how fast a food can cause blood sugar to rise. A GI score is rated between 0 to 100. Foods that have a high GI are often high in processed carbohydrates and sugars, are quickly digested and absorbed, and can cause a rapid rise in blood sugar. Similarly, foods with a low GI are broken down at a slower rate and cause a slower rise in blood sugar. Most fruits, vegetables, and nuts have low GI.
Include More Fibre In Your Diet
Another dietary adjustment to maintain blood sugar spikes is eating more high-fiber foods. Long story short, fibre helps slow glucose release into your bloodstream. Oats, fruits, and whole grains are good sources of fibre.
Balance Your Plate
Ensure that your meals contain an appropriate ratio of carbs, proteins, and fats. Eating only large portions of carbs for instance can cause too much sugar to be released into the bloodstream. Since proteins and fats take longer to digest, pairing carbs with them can help keep your blood sugar steady.
Move After Eating
Being active after eating can also help lower blood sugar. No, we aren’t asking you to go hit the gym right after a heavy meal, but simply moving around and walking in your space can help. A study showed that walking for 15 minutes after meals significantly improved glycemic control over 24 hours.
Also Read: 5 Foods To Reduce Bloating And Feel Lighter Instantly