Why do some foods spike my glucose?

Some foods spike your glucose levels because they are quick to digest and the sugar they contain is more easily absorbed into your bloodstream.

There's growing interest in how glucose levels affect our health. When blood sugar spikes rapidly, the sharp rise and subsequent crash that typically happens can leave us feeling low in energy and more fatigued.¹

These fluctuations in glucose levels can impact things like our mood, hunger, sleep, and overall wellbeing.² Over time, frequent spikes may contribute to insulin resistance, heart disease, and type 2 diabetes.^2,3

Having access to your personal glucose data and learning how to help keep glucose levels steady may support better energy, mood,⁴ sleep,⁵ and reduced cravings.⁶

While individual responses vary, and factors such as poor sleep, stress, and even exercise can play a role, some foods can raise our glucose more dramatically than others.

But what is it about these foods that causes these spikes and how can we manage them more effectively?

Reasons why a food might spike your glucose

Carbohydrates in foods cause glucose to rise. When you eat them, your pancreas releases insulin, which encourages cells to absorb sugar from the blood.

The extent to which a food spikes your glucose can depend on the types of carbohydrates it contains, how it’s prepared, and what else you eat alongside it.

Refined or more processed carbs can have a much greater impact on your glucose levels because they have been stripped of fibre and other nutrients by their manufacturing process. This means the sugars they contain are digested and absorbed more quickly, which can lead to sharp spikes in glucose.

Examples of refined carbs include:

• Sugar

• White bread

• White rice

• Cereals

• Dessert foods

You may have also heard these types of foods referred to as high-GI foods, which are foods with a high glycaemic index (GI).

Consistent spikes and crashes experienced after consuming high-GI foods can increase feelings of hunger and lead to cravings and overeating.^6,7 Research also suggests that a diet containing a large amount of high-GI foods is associated with an increased risk of type 2 diabetes.⁸

The GI of a food can vary depending on different factors, including:

• Other foods you eat it with

• How the food is prepared (such as if it is chopped or ground)

• How the food is cooked (such as if it is steamed, baked, or fried)

Whole grains, non-starchy veggies, fruits, and legumes generally have a lower GI. Low-GI foods containing fibre, such as vegetables, nuts, and legumes, help to slow down the release of sugar, supporting steady glucose levels.

On their own, fats and protein don't typically have a dramatic impact on our glucose levels due to their lack of sugar. However, they can help slow the release of sugar from carbs if you eat them together.⁹

It can be easier to track which foods are spiking your glucose with Lingo, a CGM. Using a CGM allows you to see how your glucose levels change over time so you can understand the impact of your eating habits.

How to reduce glucose spikes

Research has shown that the following steps can help you to reduce glucose spikes:

Increasing fibre intake

Consuming fibre with a meal can help to lessen glucose spikes and lead to you to feel more satisfied after eating.¹⁰

Here are some ways you can get more fibre into your diet:

• Accompany your meal with a side salad containing leafy greens.

• Add three tablespoons of beans or legumes to sauces or salads.

• Sprinkle a tablespoon of flax or chia seeds on top of soups, salads, or oatmeal.

Food sequencing

Food sequencing refers to eating your meals in a certain order to limit their impact on your glucose levels.

It’s been shown that eating vegetables and protein first at a meal before eating the carbohydrates can lessen how high and how quickly your glucose rises afterward.⁹

A simple way to do this is to have a side salad (think: leafy greens with olive oil and vinegar) as a starter before your main meal.

Exercise

Exercise can impact your glucose levels after a meal.¹¹ Research also shows that breaking up periods of sitting with regular 2–5-minute walks can help keep your glucose steadier than just sitting for prolonged periods of time (between 5-8 hours).¹²

Try and work some movement into your day to help manage your glucose response. Here are some ideas you can try fitting into your routine:

• Take the stairs instead of the lift.

• Go for a short walk after your meal.

• Do some squats or lunges for a couple minutes after checking an email.

Exercise snacks are short bursts of vigorous physical activity that you perform throughout the day. They typically last for a minute or less. Even if you’re pressed for time, fitting some of these into the gaps in your day can help with your glucose control.¹³

Managing stress

We know too much stress isn’t good for the mind or body, but it can also influence how your body handles glucose. Your glucose levels may rise due to the release of certain hormones in response to stress.¹⁴

Finding ways to manage your stress levels throughout the day may help steady your glucose.¹⁵

Here are some things you can do that could help with stress management:

• Listen to some music or a podcast you like.

• Spend some time outdoors in nature.

• Get involved with a hobby you enjoy.

• Take part in your favourite exercise.

• Try adding meditation or yoga to your daily routine.

A final note from Lingo

It’s important to remember that while there are certain foods that spike our glucose more than others, following a diet that is rich in fibre, protein, and low-GI foods is key to keeping your glucose steady.¹⁶

Additionally, paying attention to other factors such as exercise, stress, and your own unique responses can also help you identify ways to lessen glucose spikes.

Using Lingo can give you insight into what’s affecting your glucose levels and help you to focus on habits that can support keeping them steady.

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