A spike in blood sugar refers to the sharp increase in blood glucose that occurs after a meal or snack. Spikes in blood sugar can give you a temporary boost in energy that quickly wears away and leaves you feeling irritable and lethargic. Maintaining more consistent levels of blood sugar can prevent spikes and provide you with the steady amount of stamina-supporting energy you need throughout the day. Here are 14 tips for avoiding the roller coaster ride of rises and drops in blood sugar.
14. Eat a Healthy Breakfast
Start your day off with the nutrition your body needs to face the tasks ahead. Skip the sugary pastries and treat your body to a breakfast containing protein, fiber, vitamins, and minerals. Begin your day with the fiber of whole grains combined with lean protein and healthy fats. A slice of whole-wheat toast topped with avocado provides fiber to fill your tummy and keep you feeling full. Oatmeal topped with a sprinkling of walnuts and antioxidant-rich berries contains beta-glucans that may help lower blood sugar levels.
13. Space Your Meals Properly
Avoid the temptation to go too long between meals. While you may think you are preventing yourself from consuming extra calories, this practice can contribute to steep rises and deep falls in blood sugar levels. Instead, plan to consume your meals around 3-5 hours apart each day. Additionally, eating around the same time each day helps set your internal clock and may improve metabolism and insulin production. If you get hungry between meals, avoid sugar-laden snacks and reach for healthy alternatives, such as a handful of almonds or veggie sticks dipped in hummus.