Blood sugar spikes are very common. It occurs shortly after you eat. It causes lethargy and hunger, but in the long term it can be very dangerous. It can lead to type-2 Diabetes, if not controlled as the body becomes insulin resistant over time.
High blood sugar can also harden and narrow the blood arteries which can lead to a heart attack and stroke, that is why it is necessary to take a serious note if your blood sugar is getting high or stays that way, here are some of the tips to prevent blood sugar spikes.
Lower your carb intake:
Carbohydrates or carbs are can raise blood sugar levels significantly. When you eat a food rich in carbs, the carbs are broken down into simple sugars, which raise the blood sugar as it enters the blood and causes blood sugar spikes. A hormone called insulin is released into the blood that helps transport the sugars from the blood to the cells that brings the blood sugar down to normal.
Eating a diet low in carbs can help prevent blood sugar spikes greatly. it also aids weight loss which also helps in blood sugar spikes reduction.
Stay away from refined carbs:
Refined carbs are also known as processed carbs are foods like table sugar, white bread, white rice, desserts, soda etc. These carbs are stripped of all the vitamins, minerals, fibers etc and so they raise blood sugar quick because they are absorbed by the body fast.
The spike in blood sugar and subsequent drop can lead to hunger and weight gains well. The glycemic index GI of different foods differ from each other. It also depends on a number of factors ranging from how much you ate, how were the carbs cooked or prepared and processed.
Avoiding refined carbs is the best way to keep your blood sugar under control. Whole grains, non-starchy vegetables and fruits and legumes are low in carbs and are ideal for preventing blood sugar from sky rocketing.
Working out regularly is a great way to prevent blood sugar spikes. Exercise make your blood sugar drop by making your body cells more sensitive to the hormone insulin. Working out also helps make the cells of the muscles to take up more sugar from the blood which in turn reduces the amount of sugar in the blood and prevent spikes.
One study found that people who performed high to medium intensity exercise both had a significant improvement in their blood sugar readings and reduced blood sugar spikes. So working out daily, medium or high intensity exercise helps lower blood sugar spikes greatly.
One study found that working out on an empty stomach reduced the blood sugar more effectively then working out on a full stomach. What’s more, exercising also helps your weight under control which adds to the blood sugar lowering benefits.
It is important to stay hydrated at all times as dehydration can also cause blood sugar spikes. When the body is dehydrated it produces a hormone called vasopressin, it makes the kidney retain water which prevents the excretion of urine from the body that helps flush out excess sugar. It also encourages the liver to release more sugar into the blood.
One study of 3,615 people found that people who drank 1 liter of water were less likely to develop diabetes compared to those who drank less than that, about 16 ounces .Another long term study on 4,742 people in Sweden found that over 12 years’ time an increase in vasopressin increased insulin resistance and type 2 diabetes.
Incorporate vinegar in your diet:
Incorporating vinegar in your diet can help in preventing blood sugar spikes. Studies show that apple cider vinegar has many benefits including lowering cholesterol, weight loss, blood sugar control and it has some anti-bacterial properties.
Research shows that vinegar significantly reduced blood sugar levels by increasing insulin response. One study found that vinegar reduced blood sugar levels greatly in people who just had a meal containing 50grams of carbs. It was also seen that the more the vinegar the lower the blood sugar got.
Studies also found that vinegar also decreased the Glycemic index of the food. One study in japan found that adding pickled foods in rice significantly reduced its glycemic index. These little dietary changes like going low on carbs, eating more fiber, drinking more water, cutting back of refined carbs and sugar and working out regularly go a long way in controlling blood sugar.
If you have any medical condition, speak to your doctor first before making these dietary changes that will prevent blood sugar spikes and reduce your risk of type-2 diabetes.
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