Blood sugar spikes from high GI foods – a problem?
5 min read
Asked by: Lori Solis
What happens when your glycemic index spikes?
The spike in blood sugar and subsequent drop you may experience after eating high-glycemic-index foods can also promote hunger and can lead to overeating and weight gain ( 11 ). The glycemic index of carbs varies.
How harmful are blood sugar spikes?
In the long term, repeated spikes in your blood sugar can cause heart problems, kidney problems, problems with eyesight, and nerve issues like neuropathy, where you lose feeling in fingers and toes.
Do high glycemic foods raise blood sugar?
Foods with a high glycemic index (GI) raise blood sugar quickly and may cause health issues if someone eats too many of them. Eating a low GI diet may help to prevent and manage diabetes and cardiovascular disease.
What happens when you eat foods with high glycemic index?
High-glycemic foods digest and absorb into the bloodstream quickly, which causes large, rapid changes in blood sugar levels. Low-glycemic foods digest and absorb more slowly, which produces gradual rises in blood sugar and insulin levels. To find out your blood sugar levels, sign up for one of the InsideTracker plans.
How do blood sugar spikes make you feel?
Blood sugar spikes are caused by a variety of factors, a main one being carbohydrates in the food and drinks you consume. Common symptoms of high blood sugar include increased thirst, frequent urination, constant hunger, and blurry vision.
How long does a sugar spike last?
The exact timing of blood sugar spikes can vary from person to person and meal to meal. However, on average, the post-meal peaks tend to be about one hour and 15 minutes after starting a meal. The best way to measure post-meal patterns is by using a continuous glucose monitor (CGM) or Flash monitors.
How do you fix blood sugar spikes?
Here’s our process. When your blood sugar level gets too high — known as hyperglycemia or high blood glucose — the quickest way to reduce it is to take fast-acting insulin. Exercising is another fast, effective way to lower blood sugar. In some cases, you should go to the hospital instead of handling it at home.
How do I stop my blood sugar from spiking?
12 Simple Tips to Prevent Blood Sugar Spikes
- Go low-carb. Carbohydrates (carbs) are what cause blood sugar to rise. …
- Eat fewer refined carbs. …
- Reduce your sugar intake. …
- Keep a healthy weight. …
- Exercise more. …
- Eat more fiber. …
- Drink more water. …
- Introduce some vinegar into your diet.
How do I control my blood sugar spikes after eating?
6 Things You Can Do to Help Manage a Post-Meal Blood Sugar Spike
- Don’t sit on the couch or lie down right after a meal. …
- Don’t skip breakfast. …
- Don’t shortchange your sleep. …
- Go for a walk after you eat. …
- Eat the majority of your calories early in the day. …
- Make sure to eat fiber at meals and snacks.
Why is my blood sugar so high when I’m not eating any carbs?
While protein typically has very little effect on blood glucose, in the absence of carbohydrates (such as a low carb meal) or insulin, it can raise blood glucose. Many individuals with diabetes who eat carb-free meals will take a bit of insulin to cover the difference.
Is oatmeal high glycemic?
Oatmeal has a low glycemic index (GI) score, and the soluble fiber and beneficial compounds in oats may help people control markers of diabetes. There are a number of ways to add oats and oatmeal to the diet.
Should diabetics eat high or low-GI foods?
Research has shown that choosing low-GI foods can particularly help manage long-term blood glucose (HbA1c) levels in people with type 2 diabetes.
Does water lower blood sugar?
Did you know it’s Sugar Free February and that drinking water can help to lower blood sugar levels by diluting the amount of glucose (sugar) in your blood stream. By drinking water lots of water you can reduce your blood sugar as it indirectly will reduce insulin resistance and help reduce hunger.
How do I lower my glycemic index?
For a diet with a lower glycemic load, eat: More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index. Fewer foods with a high glycemic index, like potatoes, white rice, and white bread. Less of sugary foods, including candy, cookies, cakes, and sweet drinks.
Why is high glycemic index bad?
Studies have associated diets with a high GI (higher process foods) and high glycemic load (larger portions) with an increased risk of developing diabetes, heart disease and some cancers. Data suggests that eating low-GI foods (whole foods, less processed foods) controls blood sugar and insulin levels.
What foods are considered high on the glycemic index?
High glycemic index foods
Sugar-containing beverages: Soda, sweet tea, sports drinks. Fast food: Cheeseburgers, fried chicken, pizza. Bakery/grains: Doughnuts, white bread, cereals (unless whole grain). Potatoes: Mashed potatoes, French fries.
How does glycemic index affect digestion?
Carbohydrates that break down slowly, such as oats, release glucose gradually into the bloodstream. They have low glycaemic indexes. The blood glucose response is slower and flatter. Low GI foods prolong digestion due to their slow breakdown and may help with feeling full.
Is oatmeal high glycemic?
Oatmeal has a low glycemic index (GI) score, and the soluble fiber and beneficial compounds in oats may help people control markers of diabetes. There are a number of ways to add oats and oatmeal to the diet.
Is pasta high GI?
Pasta has a glycemic index of approximately 50 to 55, which is considered low. Add in other healthy low GI foods like high-fiber broccoli and chickpeas and you are sure to enjoy a great meal that not only tastes fabulous but will leave you feeling full and satisfied long after the meal is done.