There are many reasons why you might be interested in lowering your blood sugar. People with diabetes need to keep a close eye on their blood sugar levels. Even if you don’t have diabetes, it’s good to know how your food choices affect your blood sugar level, since high spikes can cause hunger and fatigue.
Here are some eating habits to avoid blood sugar spikes.
1. Don’t skip breakfast
Many people think that skipping a meal or two is the best way to lose weight. However, it’s actually better for your body (and your blood sugar levels) if you eat smaller meals throughout the day instead of skipping meals altogether. Having a healthy breakfast helps maintain a healthy weight and keeps you satisfied longer so you’re less likely to snack later in the day.
2. Avoid carbs that digest quickly
Carbohydrates are broken down into glucose during digestion, which causes your blood sugar level to rise. Refined carbohydrates, such as white bread and pasta, are digested quickly and have a higher glycemic index than other foods, causing a more rapid spike in blood sugar levels. To avoid this spike, try eating carbohydrates that digest slowly like whole grains or complex carbohydrates like quinoa and brown rice — they’re also packed with nutrients and fiber.
3. Eating too much protein.
While protein is healthy and promotes feelings of fullness, eating an excessive amount of it at one sitting can increase your blood sugar levels.
4. Eating too much fat.
Fat delays the absorption of glucose into your bloodstream, but eating a large amount of it means more glucose enters your bloodstream at one time, causing a spike in your blood sugar levels.
5. Drinking sugary beverages.
Soda, sweetened tea, and fruit juice are high in carbohydrates, so they cause a spike in your blood sugar levels after consumption.