A Nutritional Therapist’s Guide to Managing Glucose Spikes

Do you often find yourself crashing midday, relying on sugary snacks to stay energized? You might be experiencing glucose spikes. Marilia Chamon, a registered Nutritional Therapist and Gut Health & IBS expert, delves into the world of glucose spikes—exploring what glucose is, how it functions in the body, the impact of these spikes on your health, and how small changes in your diet and lifestyle can make a big difference.

What Is Glucose?

Glucose, commonly known as blood sugar, is a simple sugar that serves as the body’s primary energy source. It fuels our cells, enabling essential functions to run smoothly. When we consume carbohydrates, our digestive system breaks them down into glucose, which is then transported through the bloodstream for immediate energy or stored for later use.

How Glucose Supports the Body

Glucose plays a vital role in keeping our bodies running efficiently:

• Energy Production: Powers physical and mental activities.
• Brain Health: Fuels cognitive functions and keeps the mind sharp.
• Muscle Performance: Provides energy for movement and exercise.

What Are Glucose Spikes?

A glucose spike refers to a rapid and significant rise in blood sugar levels, often triggered by consuming high-carbohydrate or sugary foods. While occasional spikes are natural, frequent or severe spikes can negatively affect your health.

Why Glucose Spikes Can Be Harmful

Frequent glucose spikes can lead to:

• Energy Crashes: A quick burst of energy followed by fatigue and irritability.
• Weight Struggles: Spikes can increase fat storage, making weight management more difficult.
• Insulin Resistance: Repeated spikes may reduce your cells' sensitivity to insulin, a precursor to type 2 diabetes.
• Inflammation: Elevated glucose can contribute to inflammation, linked to chronic illnesses like heart disease.

Foods That Commonly Cause Glucose Spikes

Be mindful of these foods that can lead to sudden sugar surges:

1. Refined Carbs: Pastries, white bread, sweets, and sugary drinks.
2. Starchy Vegetables: Potatoes and corn.
3. Fruit Juices: High in natural sugars that can spike glucose when consumed in excess.
4. Sugary Snacks: Cereals, snack bars, cookies, and cakes.

How to Reduce Glucose Spikes

Here are practical strategies to maintain balanced blood sugar levels:

1. Eat Food in the Right Order

Start meals with non-starchy vegetables, followed by protein, and finish with starchy carbs. This sequence slows the absorption of glucose into your bloodstream.

2. Opt for a Protein-Packed Breakfast

Kickstart your day with a savoury, protein-rich meal like eggs, tofu, or a smoothie. This stabilizes blood sugar and reduces cravings for sugary snacks.

3. Savor Desserts Strategically

Enjoy sweet treats after a balanced meal to minimize glucose spikes. Pairing sugar with proteins and fats slows absorption.

4. Try Apple Cider Vinegar (ACV)

A small dose of ACV before meals may enhance insulin sensitivity and reduce post-meal sugar surges. Prefer gummies over liquid? Welledgeness ACV gummies make it easy and palatable.

5. Move After Meals

Take a light walk or engage in gentle activity post-meal to help your body utilize glucose effectively.

6. Pair Carbs with Proteins and Fats

Always combine carbohydrates with protein or healthy fats. For example, add grilled chicken or tofu to pasta, and pair crackers with avocado.

7. Cook and Cool Starches

Cooking and cooling foods like potatoes and pasta increase their resistant starch content, which lowers their glycemic index and supports gut health.

8. Practice Mindful Eating

Slow down and listen to your body’s hunger and fullness cues. This can help prevent overeating and better regulate blood sugar.

9. Stay Hydrated

Proper hydration supports glucose metabolism and overall health.

10. Limit Alcohol

Alcohol can cause sugar fluctuations, especially on an empty stomach. Drink in moderation and pair with food.