Skip to content
Avoiding Blood Sugar Spikes and Post-Lunch Energy Crashes: Nutritious Food Choices
Avoiding Blood Sugar Spikes and Post-Lunch Energy Crashes: Nutritious Food Choices

Avoiding Blood Sugar Spikes and Post-Lunch Energy Crashes: Nutritional Recommendations

Blood sugar levels, a crucial aspect of our health, can be influenced by various factors such as diet, activity levels, stress, hormones, medications, and more. Understanding these factors is key to maintaining optimal blood sugar levels.

One important strategy is to be mindful of the macronutrient combination in our meals. Adding protein or fat to carbohydrate sources can help keep you full for longer and reduce the risk of an afternoon crash. For instance, foods like Erdmandeln (tiger nuts), broccoli, naturally fermented dairy products, nuts and seeds, and complex carbohydrates like whole grains are known for their ability to stabilise blood sugar levels.

Avoiding refined carbohydrates like white rice, white pasta, white bread, and potatoes without skin can also help manage blood sugar spikes. On average, white bread, white potato, and white rice cause the highest peaks in blood sugar, while pasta causes a lower peak.

It's essential to note that fluctuations in blood glucose are a normal physiological response to consuming carbohydrates. However, extreme thirst, frequent urination, tiredness, dry mouth, and post-meal crashes can be symptoms of excessively high glucose levels. Chronically high blood sugar levels may be linked to oxidative stress, insulin resistance, and an increased risk of cancer.

Professor Sarah Berry of King's College London emphasises the importance of being cautious about being over-focused on blood glucose levels. She suggests making dietary choices that consider the impact of food on multiple factors, not just glucose. For example, choosing whole grains like brown bread, barley, steel-cut oats, quinoa, buckwheat, which are absorbed more slowly, leading to less of a rise in blood sugar and a lower likelihood of a dip.

Modern technology, such as CGMs (continuous glucose monitors), provides insight into blood sugar levels, helping individuals manage their diet and lifestyle more effectively. However, it's important to remember that a sign of a healthy, functioning body is that blood sugar levels will always go up and down a bit after eating.

Lastly, breakfasts that cause a dip in glucose levels below baseline may lead to consuming more calories later in the day. Therefore, it's crucial to start the day with a balanced meal that provides sustained energy throughout the morning.

In conclusion, managing blood sugar spikes and crashes involves making informed dietary choices and understanding the impact of different foods on our bodies. By incorporating foods rich in fiber, protein, and healthy fats into our diets, we can maintain optimal blood sugar levels and support our overall health.

Read also:

Latest