KONTAN.CO.ID – Blood sugar spikes occur when your blood sugar rises, then drops sharply after you eat. Here’s a simple, proven way to prevent spikes in high blood sugar.
In the short term, blood sugar can cause lethargy and hunger. Over time, your body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes.
Blood sugar spikes can also cause your blood vessels to harden and narrow, which can lead to a heart attack or stroke.
Well, here are simple tips you can do to prevent spikes in blood sugar, citing: Healthline:
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1. Low carb
Carbohydrates cause blood sugar to rise. When you eat carbohydrates, they are broken down into simple sugars. The sugar then enters the bloodstream.
When blood sugar levels rise, your pancreas releases a hormone called insulin, which prompts your cells to absorb sugar from the blood. This causes your blood sugar levels to drop.
Many studies show that eating a low-carb diet can help prevent spikes in blood sugar.
A low-carb diet also has the added benefit of aiding weight loss, which can also reduce spikes in blood sugar.
There are many ways to reduce your carbohydrate intake, including counting carbohydrates.
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2. Eat less refined carbohydrates
Refined carbohydrates are refined sugars or grains. Some common sources of refined carbohydrates are table sugar, white bread, white rice, soda, candy, breakfast cereals, and desserts.
Refined carbohydrates have lost almost all the nutrients, vitamins, minerals and fiber.
Refined carbohydrates have a high glycemic index because they are easily and quickly digested by the body. This causes a spike in blood sugar.
A large observational study of more than 91,000 women found that a diet high in high glycemic index carbohydrates was associated with an increase in type 2 diabetes.
The spike in blood sugar and the subsequent drop you may experience after eating foods with a high glycemic index can also increase hunger and can lead to overeating and weight gain.
The glycemic index of carbohydrates varies. This is affected by several things, including doneness, what you eat and how the carbohydrates are cooked or prepared.
Generally, whole grain foods have a lower glycemic index, as do most fruits, non-starchy vegetables and nuts.
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3. Drink more water
Not drinking enough water can cause blood sugar spikes. When you are dehydrated, your body produces a hormone called vasopressin.
This encourages your kidneys to retain fluids and stops the body from excreting excess sugar in your urine. Also, it encourages your liver to release more sugar into the blood.
One study of 3,615 people found that those who drank at least 1 liter of water a day were 21% less likely to develop high blood sugar than those who drank 473 ml or less per day.
A long-term study of 4,742 people in Sweden showed, over 12.6 years, increased blood levels of vasopressin were associated with increased insulin resistance and type 2 diabetes.
How much water you should drink, is often discussed. Basically, it depends on the individual.
Always make sure you drink as soon as you are thirsty and increase your water intake during hot weather or while exercising.
Keep water away from sweetened juices or sodas, as the sugar content will cause a spike in blood sugar.
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4. Eat more fiber
Fiber consists of the parts of plant foods that your body cannot digest. It is often divided into two groups: soluble and insoluble fiber.
Soluble fiber, in particular, can help control spikes in blood sugar. It dissolves in water to form a gel-like substance that helps slow the absorption of carbohydrates in the intestines.
In addition, soluble fiber results in steady rises and falls in blood sugar, not spikes. Fiber can also make you feel full, reducing appetite and food intake.
Good sources of soluble fiber include:
- Some fruits, such as apples, oranges, and blueberries
- Most vegetables
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5. Consider these lifestyle factors
If you really want to reduce spikes in blood sugar, you should also consider lifestyle factors that can affect blood sugar. For example, stress and sleep.
Stress can negatively affect your health in a number of ways, causing headaches as well as increased blood pressure and anxiety.
Stress has also been shown to affect blood sugar. When stress levels rise, your body releases certain hormones.
The effect is to release energy stored in the form of sugar into your bloodstream for a fight-or-flight response.
One study of 241 Italian workers found increased work-related stress was directly linked to increased blood sugar levels.
Actively dealing with stress has also been shown to benefit your blood sugar. In a study of nursing students, the practice of yoga was found to reduce stress and blood sugar spikes after eating.
Then, too little and too much sleep has been linked to poor blood sugar control. In fact, having a bad night or two can affect your blood sugar levels.
A study of nine healthy people showed that sleeping too little, or only for 4 hours, increased insulin resistance and blood sugar levels.
Sleep quality is just as important as quantity. A study found the longest level of sleep to be the most important when it came to controlling blood sugar.