Manage Blood Sugar Spike : People’s blood sugar levels are rising on a daily basis. Some people have maintained diabetes, and some are facing very bad effects because of an unbalanced diet, medicines, and the wrong schedule for diabetes.
Small changes matter when you gave a problem like diabetes in your body, which can destroy your whole life if it becomes more worst.
The spike that occurs after eating a meal can cause extreme fatigue, as well as make you moody and lethargic.
If you do not take proper care of your diabetes, it may begin to affect your other body parts over time. Here we will discuss simple steps to manage blood sugar spikes after eating.
What’s the reason for blood sugar spikes?
The glucose level rises in the body after eating something, and this especially happens when the food contains a huge amount of carbohydrates. In a normal human being, insulin and amylin get released instantly, so the glucose can easily transfer into the blood, cells.
Amylin work to prevent food from reaching fastly in the small intestine, because the faster it reaches it creates glucose instantly.
On another side, people who have diabetes face a lot of problems because insulin does not get transferred to the cells easily, especially when a person is suffering from type 2 diabetes condition. In some cases, the body does not produce amylin, or in some, it does not produce it in sufficient amounts, which increases the higher sugar level in the body.
How blood sugar spikes can affect human health
- Raise in HbA1c: HbA1c is a measurement of the average sugar level of a diabetic patient over three months. If HbA1c increases so the risk of other health issues, like heart problems or any other get increases automatically.
- Kidney diseases: The chance of having kidney disease get increases because of the after-meal spike. It also accelerates the progression of retinopathy. People who have type 2 diabetes also face cardiovascular problems. Type 2 diabetes patients also face post-meal spikes.
- Less energy: High sugar levels can impair a person’s cognitive function as well as the mood at any time. Their speed of storing and processing information gets slower than normal. It increased the anxiety and depression levels in the mind.
- Short-term complication: The after-meal sugar spike increases the chance of having some short-term complications. People can experience laziness, less activity, dementia, fatigue, brain fog, and a variety of other complications.
Ways of dealing with blood sugar spikes after meals:
These are some top ways of dealing:-
Limit foods with a high glycemic index:
High GI means eating a high amount of carbohydrates and sugar, which can give an instant rise in blood sugar. You can measure GI between 0 to 100, and the higher the number increases, the more it gets harmful. You can visit google and can do your research about the food with the glycemic index.
Low GI food does not increase sugar levels and also reduces the after-meal spike. Foods like pretzels contain a high amount of glycemic index and on the other side, peanuts only have a 7 GI score GI. Try adding food to a meal to increase the likelihood of sugar spikes afterwards.
Fibre-rich foods aid digestion while also lowering cholesterol levels in the body. The fibre also makes the digestion of carbohydrates slow, so the production of glucose also gets slow. It reduces the chances of having a sugar spike after a meal.
Foods like grains, beans, and nuts contain a good amount of fibre. You can eat an oatmeal bowl, spread beans on salads, or add sweet potatoes to the meal. Try to add more food to each meal you eat, which prevents you from the instant raise of sugar after a meal.
Smart food pairing:
The pairing of foods is an important part because the imbalance of carbohydrates and sugar can create a sugar spike. Choosing pairings that create the right amount of fat and carbohydrate is necessary.
Choosing foods that contain huge carbohydrates can impact the sugar level.
Choose a healthy portion of carbs and protein. You can eat nuts with apple or banana, yoghurt with whole wheat, and deli turkey with grain tortilla. You can also take advice from a doctor about food that is good for you, so you can easily make a pairing chart according to each food.
Reduce the size of the portion:
Do not eat much food at one time because it automatically increases the sugar level and the chance of having sugar spikes after a meal. Start eating small meals or food ins small bowls.
You can save some food for eating after some time or as a snack.
The more diabetes patients eat, the more likely it is that blood sugar levels will rise. Whenever you eat food try to choose food that is good for your health but does not take in huge amounts. You can eat food in between the gap of one or two hours.
When the diabetes patient starts moving after a meal so the glucose will transfer to muscles. It automatically helps in decreasing the level of sugar which gets increased after a meal.
Exercise also diverts the glucose in a different areas, so only one area does not absorb the whole sugar.
You do not need to do heavy exercise, according to the study exercise of 15 minutes can help in managing the sugar level. You can go for walk or can do some household work. Do not sit or sleep after eating a meal, it’s a very dangerous thing for a diabetic patient.
Also check: Pinch Method for Diabetes|How to Do It
Controlling a meal sugar spike is possible, it only needs planning and proper dedication for it. Blood sugar balance can help you to reduce the risk of complications because of sugar and also help you to become more productive throughout the day. If you take insulin injections before a meal, all these methods work better in your favor.