What is a blood sugar spike and how to avoid it

If you know what a burst of energy followed by a lethargic, drowsy crash after eating a sugary snack feels like, you’ve likely experienced what is known as a blood sugar spike. Understanding what a blood sugar spike is and how to avoid it is critical for maintaining steady energy, supporting metabolic health, and reducing certain long-term risks. Read on to learn more..

What is a blood sugar spike?

A blood sugar spike occurs when blood glucose levels rise rapidly after consuming high glycemic or carbohydrate-rich foods, especially refined sugars and processed carbohydrates. After eating, your body breaks down carbohydrates into glucose, which then enters your bloodstream. In response to the rise in blood glucose, your pancreas releases insulin to help cells absorb glucose for energy or storage.

However, insulin can struggle to keep up when too much glucose enters your bloodstream too quickly. Over time, frequent spikes can lead to insulin resistance, fatigue, inflammation, and weight gain. Learning to avoid blood sugar spikes isn’t just helpful–it’s essential for long-term health.

Tips to avoid blood sugar spikes

Fortunately, simple diet and lifestyle changes can help keep your blood sugar steady throughout the day.

1. Choose low-glycemic carbohydrates: Whole grains, legumes, non-starchy vegetables, and fruits, like berries, have a lower glycemic index and are digested more slowly. This leads to a slower, more gradual release of glucose and, therefore, a more gradual release of insulin.
2. Pair carbohydrates with protein and healthy fats: Combining carbohydrates with protein or healthy fats helps slow down digestion and glucose absorption. A good example is pairing an apple with peanut butter. The peanut butter's protein and fat can help avoid blood sugar spikes.
3. Don’t skip meals. Skipping meals may lead to overeating or grabbing quick, sugary options later in the day. Balanced, consistent meals can help regulate hunger and keep your metabolism on track, helping you feel more in control of what and how much you eat.
4. Move after eating: A simple activity, such as going for a 10- to 15-minute walk after a meal, can help your muscles absorb glucose more efficiently, reducing post-meal spikes.
5. Limit sugary drinks: Soda, sweetened coffee or tea beverages, energy drinks, and fruit juice are all sources of quickly absorbed sugars that can cause blood glucose levels to soar. Choose sugar-free options, such as water, unsweetened tea, or sparkling water.
6. Limit sugary foods: Just like sugary beverages, foods high in added sugars (e.g., candy, cookies, ice cream, and other desserts) are easily digested and absorbed, and they are what lead to a blood sugar spike. Choosing a piece of fruit or dark chocolate (70% or higher cocoa content) can be a way to include something sweet without sending your blood sugar skyrocketing.

You don’t have to avoid carbohydrates entirely, but the type, timing, and pairing of foods can greatly impact how your body processes the sugars. Understanding what causes a blood sugar spike and how to avoid them is an empowering move toward making smarter food and lifestyle choices. Focusing on whole foods, eating balanced meals, and incorporating regular physical activity can effectively avoid blood sugar spikes and support your long-term health.

Related content

• 7 Low-glycemic diet plan strategies to enhance your weight loss and blood sugar control
• 4 Lifestyle tips for better blood sugar balance
• Starch, sugar, and fiber: Here’s what the 3 main types of carbohydrates mean to your health, plus how to track them

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