Blood sugar spikes occur when the sugar levels in your blood rise quickly. This may occur for a number of reasons, including eating carbohydrates that are high on the Glycemic Index (GI). Keeping your blood sugar levels steady will not only help you have more energy and feel satiated but may also help prevent type 2 diabetes and further complications of diabetes. By choosing foods that slowly raise your blood sugar levels, you can also improve your metabolism which is key to weight loss or maintenance. Here are some dietary changes to consider, along with tips to help you keep your blood sugar levels steady and in check, so you can feel more energetic and healthier.
Follow a low-carb or ketogenic diet
Foods that have ‘fast’ carbohydrates (carbs) can elevate blood sugar levels and potentially lead to a surge since they are quickly digested. Low-carb or ketogenic diets limit the number of total carbs and avoid complex, ‘fast’ carb-rich foods like white bread, white rice, cereals and desserts. Instead, you’ll fill up on vegetables like these roasted red peppers, protein-packed foods like this baked zucchini frittata or snacks like no added sugar, no sodium peanut butter.
Reduce sugar intake, choose low-GI foods
Your body breaks down sugar very easily, causing a spike in blood sugar levels. That’s why it is important to reduce your intake of processed and prepared foods, soda, sucrose and high-fructose corn syrup. Choose alternatives like pure crystalline fructose that has a low-GI value of 19 compared to table sugar (sucrose) with a GI value of 65, and foods that are sugar-free or have no sugar added. Pick food items that are lower on the Glycemic Index (GI) that won’t raise your blood sugar and may help you avoid a spike.
Eat more fiber
Dietary fiber is found in whole grains, like oatmeal or brown rice, beans, lentils and all fruits and vegetables. Fiber helps to slow digestion and can slow the release of sugar into the blood. It can also help you feel full and satisfied in between meals and snacks. Try this hearty oatmeal that is low glycemic and 100% whole grain rolled oats to keep your energy level up.
Drink lots of water
Staying hydrated is important to managing steady blood sugar levels. Dehydration negatively affects blood sugar control. The average person needs to drink about eight 8-ounce glasses of water a day. Make sure you increase your fluid intake during hot weather or while exercising and choose water, seltzer or unsweetened green tea.
Bottom Line
Sticking to a low-carb, high-fiber diet and choosing low-GI foods, can help you keep your blood sugar levels steady and avoid spikes. Making these simple dietary changes is a great way to improve your energy levels and lower your risk of developing insulin resistance or type 2 diabetes and prevent complications from diabetes.