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Blood sugar stability -

So, read on and spread the word to your family and friends—the power of blood sugar is not to be overlooked. Ever feel sleepy after a meal? Or eaten loads but felt hungry pretty soon after?

When we eat, the glucose sugar in our food is absorbed by the body and enters the bloodstream. This often ends up being quite a lot of glucose in one go, so our blood sugar levels rapidly increase, causing a spike aka postprandial hyperglycaemia for the blood sugar nerds out there 🤓.

Sometimes so much insulin is produced that our glucose levels drop too low, and so we begin an unhealthy cycle of peaks and troughs in blood sugar levels.

Elevated blood sugar levels in the long-term can cause complications all around the body but even these temporary blood sugar spikes after a meal can wreak havoc.

But even for those without type 2 diabetes, there are things that can be done to minimise how much your levels are spiking. In people with and without type 2 diabetes, spikes in blood sugar levels can cause hunger, a craving for high-calorie foods, and fatigue, and even have links to depression and fertility.

This happens because when your blood sugar levels crash back down, the cravings centre in the brain activates. there are things you can do to help slow down how quickly your body absorbs glucose to keep your blood sugar levels stable.

For people with type 2 diabetes, recognising the symptoms of high blood sugar is a really important part of managing the condition. Symptoms of a blood sugar spike include:.

If you experience any of these symptoms, be sure to check your level and take appropriate steps to get it back down, such as hydrating and exercising. If you notice your blood sugar is spiking more frequently than usual, speak to your medical team as you might need to make changes to your treatment plan.

CGMs are available to purchase privately, and not everybody can afford them, so an alternative is using finger prick blood tests. These tips can help people with and without type 2 diabetes keep their blood sugar spikes to a minimum:.

A sugary start will cause a big spike in your blood sugar levels, while a savoury meal will keep levels steadier—this can determine your cravings and hunger pains for the rest of the day.

Bonus points if you can sneak in a portion of whole fruit as well! With the intestines lined with fibre and food arriving at a slower rate for absorption, blood glucose levels will rise gradually rather than rush in and cause a spike.

Even the effects of a bowl of pasta can be mitigated slightly by eating a salad course first! Dessert is the last course of a meal but it might be beneficial to take this mindset with you for all things sugar.

While your intestines are busy absorbing all the other goodness from your food, the sugar will be absorbed at a much slower rate. So, if you fancy a sweet treat, try to eat it after one of your main meals rather than in isolation. Fruit is good for everyone—it contains tonnes of healthy vitamins and minerals, as well as natural fibres.

Sure, fruit is sugary but as natural sugar its vastly better than the processed sugar found everywhere else. Juices and smoothies might sound healthy but they contain a lower amount of healthy nutrients and a much higher dose of not always natural sugar, meaning your blood sugar levels will rocket.

Gentle movement after you eat can help get your glucose levels back down as blood sugar is taken up by muscles for fuel. Research suggests that a walk after dinner, often the biggest meal of the day, can significantly reduce blood sugar levels for the next 24 hours. This list is by no means exhaustive but you might find it a helpful reference point when thinking about foods that can cause your blood sugar levels to spike:.

But the good news is, we can use the amazing power of diet to keep things under control. Glucotypes reveal new patterns of glucose dysregulation.

PLoS Bio 16 7 :e Accessible here. Circulating glucose levels modulate neural control of desire for high-calorie foods in humans. J Clin Investig 10 Postprandial glycaemic dips predict appetite and energy intake in healthy individuals.

Nat Metabol — Appetite 17 1 A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility. Eur J Clin Nutr The role of glycation in the pathogenesis of aging and its prevention through herbal products and physical exercise.

Typically found in the kids' food aisle, juice boxes are easily portable, and a perfect way to score 15 grams of carbs without going overboard, adds Zappe. If nausea tends to strike when your blood sugar's low, candied ginger can give your body the one-two punch necessary to both raise your blood sugar and alleviate queasiness, says Texas-based certified diabetes educator Linzi Cruz , RD.

Since glucose tablets are premeasured, you don't have to worry about overeating or raising your blood glucose too much.

You can keep rolls in your desk at work, in your car console or even on your bedside table. Pictured recipe: Creamy Pesto Chicken Salad with Greens. Much like raising your glucose shouldn't be a rushed process, neither should lowering it.

To gradually lower your blood sugar and, in turn, prevent future spikes , experts recommend the following. If your blood sugar is persistently elevated, rehydrating on the regular is paramount. When the kidneys filter excess glucose from the blood and send it packing through your pee, water goes with it-and if there's not enough available, the body will steal H20 from other cells to make it happen hence that Sahara feeling in your mouth when your blood sugar's too high.

The temporary reprieve from food prevents your glucose from getting any worse, and gives your body the opportunity to level out your, well, levels.

As long as your doctor hasn't given a restriction, one of the best ways to bring your blood sugar down is to exercise-say, going for a walk or bike ride for 15 to 30 minutes. Moderate exercise can help reduce insulin resistance. This is for a person with type 2 diabetes.

If a person has type 1, they need to confirm they aren't high from lacking insulin, says Zappe. Cue more stress. When you're stressing, hormones like cortisol and glucagon are secreted, which cause blood sugar levels to go up so that your body has enough energy to combat the stressful situation.

Finding relaxation techniques that work for you can help lower your blood sugar on the fly. Try breathing exercises, progressive muscle relaxation or a guided meditation. As always, talk to your doctor if you are having difficulty with managing your stress levels and are interested in additional options for support.

Aim to include grams of protein as part of your next meal, with lower-carb options as sides try our Creamy Pesto Chicken Salad with Greens , pictured above.

Of course, if you have diabetes and are on insulin, using it is ultimately the most effective and fastest way of lowering your glucose.

If you have constantly elevated or low glucose levels and can't seem to get them leveled out, it may be worth a visit to your doctor's office. They can help you develop a diabetes management plan, and can put you in contact with a dietitian who specializes in diabetes education.

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