Tuesday Tip: Glucose ‘Spikes’

Tuesday Tip: Glucose ‘Spikes’ 📈

Do you need to worry about blood glucose spikes if you don’t have diabetes?

Tracking blood glucose and avoiding “spikes” has become a trendy topic, with claims that maintaining a tight blood sugar range can lead to benefits like improved mental and physical performance, weight management, and reduced cravings.

For those without diabetes or insulin resistance, blood glucose levels (BGL) rising after meals is a normal and healthy response. Similar increases occur during high-intensity exercise. Fluctuations throughout the day, especially after eating, are natural as our bodies digest and absorb carbohydrates for energy.

Many factors influence BGLs. You can eat the same food at different times or under varying circumstances and experience totally different blood glucose responses. A higher BGL after a meal doesn’t necessarily indicate a “bad” food choice. For example, eating butter may result in a lower spike than a banana, but that doesn’t make it a healthier option.

Flatter blood glucose levels do not always equate to better health. Those without diabetes can maintain healthy fluctuations naturally through their pancreas and insulin response.

You do not need to:

– Stress about blood glucose spikes, even after consuming high-sugar foods.

– Wear a continuous glucose monitor without a medical need; they are essential for some but can create unnecessary anxiety.

– Avoid sweet breakfasts; just aim for balanced sweet or savoury meals with proteins, fats, and fiber.

– Purchase in ‘anti-spike’ supplements that lack evidence.

– Eat your food in a particular order. Eating your balanced meal together is absolutely fine for your BGLs.

Simply focus on good health practices:

– Aim for balanced meals with carbs, proteins, fats, and fiber to slow digestion.

– Include complex carbs like whole grains, starchy vegetables, and legumes.

– Stay active in ways you enjoy.

– Stay well-hydrated.

– Manage stress and ensure adequate sleep.

So don’t stress about glucose spikes or spend money on expensive products to track it.

Happy Tuesday 🤗

Xx