When we consume foods high in simple sugars that are quickly absorbed, blood glucose levels rise rapidly. This sudden increase causes a spike in blood sugar levels, which triggers the release of insulin to regulate glucose. For people without diabetes, this hormone quickly lowers blood sugar, leading to a sharp drop in glucose levels, which can result in symptoms like hunger and anxiety.
These fluctuations in blood sugar not only increase appetite but can also contribute to weight gain and destabilize normal blood sugar levels. To avoid these spikes, it’s important to be mindful of the foods we eat and choose options that slow down the absorption of sugars.
What are normal blood glucose levels?
Maintaining stable blood sugar levels is essential for preventing health issues. Blood sugar spikes can be avoided with specific dietary strategies, such as limiting regular consumption of simple sugars and pairing them with nutrients that promote slower absorption.
Foods that help reduce blood sugar spikes
Fiber-rich foods
- Whole grains like whole wheat bread, brown rice, and whole grain pasta have a lower glycemic index compared to refined versions. This means they are absorbed more slowly, preventing rapid spikes in blood sugar.
- Adding vegetables rich in fiber also helps slow down the absorption of sugars.
Healthy fats
- Foods high in healthy fats, such as avocados, olive oil, and nuts, slow down digestion and sugar absorption, helping to keep blood sugar levels more stable.
Proteins
- Protein-rich foods like legumes, nuts, and lean meats are ideal for pairing with fast-digesting foods, as they promote a more gradual digestion process.
Key eating habits to control blood sugar
To keep your blood sugar levels under control, it’s best to avoid consuming excessive simple sugars and always pair them with fiber-rich foods, proteins, and healthy fats. This way, you can enjoy your meals without worrying about sudden blood sugar spikes.
This information has been written by a journalist and is never a substitute for a visit to a physician. If you have problems with your glucose levels, see your medical specialist.