Tips to Prevent Your Blood Sugar from Spiking

Written & Medically Verified by Dr. Aliya Kassamali, PharmD
Reviewed by Sabiha Ladak, MSc Public Health

When you eat something with a high amount of sugar, it causes your blood sugar to spike. As a quick rule of thumb, you want to prevent your blood sugar from rising too quickly and then dropping – known as a “spike”. Over time, these spikes can cause many complications in your body and unwanted side effects, such as:

  • Tiredness
  • Feeling hungry (even after eating!)
  • Increased risk of diabetes (because your body is unable to lower your blood sugar levels as well)

It is important to try and avoid blood sugar spikes throughout the day. Here are some tips (swipe left for details):

Adapting to these few lifestyle habits will do your body good in the long run! Avoiding spikes in sugar will lower your risk of diabetes and other complications that can also affect your blood vessels and heart.



References:

1. Ajala, O., English, P., & Pinkney, J. (2013). Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. The American journal of clinical nutrition97(3), 505–516. https://doi.org/10.3945/ajcn.112.042457
2. Shukla, A. P., Iliescu, R. G., Thomas, C. E., & Aronne, L. J. (2015). Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes care38(7), e98–e99. https://doi.org/10.2337/dc15-0429
3. Ball, S. D., Keller, K. R., Moyer-Mileur, L. J., Ding, Y. W., Donaldson, D., & Jackson, W. D. (2003). Prolongation of satiety after low versus moderately high glycemic index meals in obese adolescents. Pediatrics111(3), 488–494. https://doi.org/10.1542/peds.111.3.488
4. Schulze, M. B., Liu, S., Rimm, E. B., Manson, J. E., Willett, W. C., & Hu, F. B. (2004). Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women. The American journal of clinical nutrition80(2), 348–356. https://doi.org/10.1093/ajcn/80.2.348
5. Samra, R. A., & Anderson, G. H. (2007). Insoluble cereal fiber reduces appetite and short-term food intake and glycemic response to food consumed 75 min later by healthy men. The American journal of clinical nutrition86(4), 972–979. https://doi.org/10.1093/ajcn/86.4.972
6. Roussel, R., Fezeu, L., Bouby, N., Balkau, B., Lantieri, O., Alhenc-Gelas, F., Marre, M., Bankir, L., & D.E.S.I.R. Study Group (2011). Low water intake and risk for new-onset hyperglycemia. Diabetes care34(12), 2551–2554. https://doi.org/10.2337/dc11-0652
7. Harvard Health. (2021, February 3). The importance of exercise when you have diabetes. https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes
8. Borghouts, L. B., & Keizer, H. A. (2000). Exercise and insulin sensitivity: a review. International journal of sports medicine, 21(1), 1–12. https://doi.org/10.1055/s-2000-8847 
9. Suh, S., Jeong, I. K., Kim, M. Y., Kim, Y. S., Shin, S., Kim, S. S., & Kim, J. H. (2011). Effects of resistance training and aerobic exercise on insulin sensitivity in overweight korean adolescents: a controlled randomized trial. Diabetes & metabolism journal, 35(4), 418–426. https://doi.org/10.4093/dmj.2011.35.4.418