Type 2 diabetes is a chronic condition characterised by high blood sugar levels resulting from insulin resistance and later, inadequate insulin production. Controlling blood sugar levels is essential for managing diabetes and reducing the risk of complications. By adopting lifestyle modifications and implementing effective strategies, we can all gain better control over our blood sugar levels and improve their overall health outcomes, from heart disease to cancer risk. Here are some practical everyday tips for flattening blood sugar spikes which drive inflammation & disease processes in the body.

Understanding Blood Sugar Spikes

Blood sugar spikes occur when glucose levels in the blood rise rapidly after consuming food, particularly meals high in carbohydrates (sugars & starches). Often sugar spikes are responsible for tiredness symptoms, weight gain, acne, hormonal disruption, as well as sugar cravings.

In individuals with type 2 diabetes, the body’s ability to regulate blood sugar is impaired, leading to elevated glucose levels that can cause symptoms such as fatigue, increased thirst, and frequent urination. Consistently high blood sugar levels can also contribute to long-term complications such as heart disease, nerve damage, and kidney problems. 

Strategies for Controlling Blood Sugar Spikes

1. Follow a Balanced Diet & eating in the ‘right order’: Adopting a balanced diet rich in whole foods, lean proteins, healthy fats, and fibre can help stabilise blood sugar levels and prevent spikes. Focus on incorporating complex carbohydrates with a low glycaemic index, such as whole grains, vegetables, and legumes, which are digested more slowly and cause a gradual rise in blood sugar.

Interestingly, eating green veggies before the protein & fat in the meal, followed finally by the carbohydrates, dramatically reduces a sugar spiking profile. For the same reason, it would be better to opt for pudding after a meal, rather than a sweet snack between meals.

2. Sugar equality- Limit Sugary and Processed Foods: Some more natural sugars like honey and fructose can be a healthier option than refined ones in some ways, but sugar is still sugar when it comes to sugar profiles. 

Minimise your intake of sugary beverages, refined carbohydrates like white flour, and processed foods, as these can cause rapid spikes in blood sugar levels. Opt for healthier alternatives such as water, herbal tea, and snacks like nuts, seeds, and fresh fruits, which provide nutrients without causing excessive blood sugar fluctuations.

3. Stop counting calories- low-calorie options are often filled with additives, artificial flavours and hidden sugars, to compensate for the lack of flavour from fat. Instead, focus on nutrient dense, natural, whole foods with as little processing as possible. Foods when eaten in their most natural ‘whole’ state counterbalance the sugar content with the naturally occurring fat & fibre.

4. Post-meal movement- move your body post prandially! Whether it be going for a stroll, a cycle or dancing into the early hours, this is a great way to level out the sugar dump after eating.

5. Virtue of vinegar- Apple cider vinegar can be a great biohack; when consumed in the morning, or before meals (1tbsp in glass of water), is thought to naturally aid digestion, alkalise the body and therefore reduce inflammation, as well as lowering blood sugar levels after meals.

6. Manage Stress Levels: Chronic stress can contribute to blood sugar imbalances by triggering the release of stress hormones that increase glucose production in the liver. Practice stress-reducing techniques such as deep breathing, meditation, yoga, or engaging in hobbies and activities that bring joy and relaxation.

7. Savoury breakfast- swapping sugar-filled cereal for a savoury breakfast option like eggs, smoked salmon, mackerel, or even dinner leftovers, is a game-changer for energy levels throughout the day, avoiding the post-sugar slump that happens after a sweet one.

Controlling blood sugar spikes is essential for managing type 2 diabetes, but also for reducing risk of disease in unaffected individuals. By adopting a holistic approach that includes healthy eating, regular exercise, and managing stress, we can feel better, & live longer.