You can prevent blood sugar spikes and I’ll teach you how!
Blood sugar spikes happen when your blood sugar quickly rises and then falls right back after you eat. As doctors say, this phenomenon can cause hunger and lethargy. Unfortunately, the side effects don’t stop here. Over time, your body will have difficulties lowering your blood sugar, which can lead to type 2 diabetes.
As you probably know, diabetes is one of the most popular health issues worldwide. Almost 40 million Americans suffer from it, and many of them don’t even know about it. Since no bad news comes alone, blood sugar spikes are also responsible for hardening your blood vessels, making them narrower and narrower. Over time, this can lead to even more health concerns, such as a stroke or a heart attack.
However, we’ve talked to doctors, and they told us how you can prevent blood sugar spikes. It won’t be easy, and you’ll have to be very determined, but it works. At the end of the day, your health is the most important thing you have. Isn’t that right? With that being said, let’s talk about all the tips on how to prevent blood sugar spikes!
1. Bye, bye, sugar
One of the first things to change in your diet if you want to prevent blood sugar spikes is to say goodbye to sugar. According to experts, the average American consumes 17 teaspoons of added sugar daily. That’s around 270 calories you consume in vain, besides other things you already eat.
Unfortunately, a big part of our sugar comes from processed foods, such as cookies, sodas, and candy. Even though you have a major sweet tooth, your body doesn’t need that much, and you end up consuming empty calories.
Moreover, your body doesn’t have a hard time breaking down sugar, which means you’re more likely to experience a quick spike in blood sugar.
If you want to prevent blood sugar spikes and keep your insulin levels low, you should stay away from sugar as much as possible and only consume it in moderation. When your body receives more sugar than it needs, over time, you develop insulin resistance. Long story short, your cells don’t respond as they should, and your body loses track of blood sugar.
2. Add some vinegar
Have you ever heard of drinking apple cider vinegar in the morning on an empty stomach? Many studies have revealed that ACV works as a detoxifying agent and can help your body remove toxins and accelerate fat burning.
Buy a bottle of ACV and make sure it says “with the mother” on the label (check out this one); this is the bacteria you need to get those amazing benefits. Add a tablespoon of ACV to a glass and a teaspoon of honey, and fill your cup with water. Mix and drink with a straw to protect your teeth from this acidic concoction.
Even though researchers need to run more tests to know exactly how drinking an ACV in the morning can prevent blood spikes, it has been linked to increased insulin response, it has antibacterial properties, and it can help you reduce bad cholesterol levels.
3. Get enough magnesium and chromium
Another easy way to prevent blood sugar spikes is to consume more foods rich in magnesium and chromium. Let’s take each one separately, so we can understand how it affects your body.
First of all, chromium is a necessary mineral for your body, but only in small quantities. According to experts, this mineral can enhance insulin’s action. It’s strong and it can encourage cells to absorb blood sugar, therefore helping you prevent blood sugar spikes.
The recommended dietary intake for chromium is different from one person to another, depending on age, s*x, activity level, medical history, and so on. However, some delicious and healthy foods packed with chromium are Brazil nuts, broccoli, shellfish, egg yolks, and tomatoes.
Secondly, the next important mineral we’ll talk about is magnesium. This nutrient has several health benefits, but one of the most important is regulating blood sugar. Low levels of magnesium have been linked to insulin resistance. To balance the levels in your body, consume whole foods such as peanuts, spinach, cashews, almonds, fish, and avocado.
4. Add more fiber
Eating fiber is another natural way to prevent blood sugar spikes, especially soluble fiber. That’s because it dissolves in water and turns into a gel-like substance, which helps slow down the gut’s carbohydrate absorption. Simply consuming more fiber results in a steady rise and fall in your blood sugar.
Besides helping you prevent blood sugar spikes, this important nutrient also helps you feel fuller and eat less since it suppresses your appetite. Fruits, veggies, and grains are important fiber sources, and if you want to maintain a healthy weight and keep your tummy happy, I recommend you consume oatmeal, almonds, legumes, apples, blueberries, apples, broccoli, beans, peas, artichokes, and carrots.
5. Exercise
A diet based on nutrient-dense and whole foods is key to maintaining a healthy lifestyle, but if you want to prevent blood sugar spikes, you need to get that body moving. As experts say, working out increases the sensitivity of your cells to insulin, which is amazing.
But that’s not all. Exercise also helps your muscles absorb sugar from the blood, which in turn lowers your blood sugar levels. Eating before or after physical activity can also have a big impact on your body. For instance, experts discovered that working out on an empty stomach can result in better control over blood sugar compared to exercising after a meal.
You don’t need to lift heavy weights or run several miles on an empty stomach to get all these benefits, especially if you don’t feel well doing it. Listen to your body, have a small snack, such as an apple with a teaspoon of peanut butter, and do some exercises that make your body feel good.
Not only will you prevent blood sugar spikes, but you’ll also burn fat, make your muscles stronger and bigger (which in turn helps you burn even more calories), sleep better at night, improve focus and heart health, and do so many other things.
6. Go low carb
Blood sugar rises as a result of carbohydrates. While carbs are delicious and can give you energy, they’re converted into simple sugars. Unfortunately, the sugar ends up entering your bloodstream.
As your blood sugar levels go up, your pancreas releases insulin, which makes your cells absorb blood sugar. Several studies indicate that a low-carb diet can help you prevent blood sugar spikes. This doesn’t mean you should completely cut off carbs, but only limit the quantities of the good ones, such as brown rice, fruits, and veggies, and say goodbye to processed carbs, like pastry, sweets, fries, and chips.
Another advantage of low-carb diets is that they can help with weight loss and clear, plump skin. Even though it might be hard to say goodbye to your favorite treats, it will be worth it.
Do you know any other easy methods to prevent blood sugar spikes? Let us know in the comments below because, on this side of the Internet, we’re all about being healthy, happy, and thriving! If you find this article helpful and would like to check out something else from Golden Years Bliss, here’s a good post for you: 6 Ways to Lower Your Blood Pressure Without Pills
