What Are Glucose Spikes and Why Do They Occur?
A glucose spike happens when the level of glucose in your body rises suddenly after you have eaten. It is acceptable at times, but if it happens all the time, it may affect how you feel during the day. Learning why glucose spikes happen can help you make better choices for your health.
When you consume food, your body breaks the food down into glucose, which provides energy. When you've eaten a meal, your glucose levels will increase naturally. But when they rise too much and too rapidly, that's a spike. You might feel tired, shaky, or irritable following a spike—and sometimes hungry again even after eating.
With the help of glucose monitors like the SIBIONICS GS1, it's easier than ever to monitor these fluctuations in real-time. With this monitor, you can see how your glucose changes throughout the day and learn patterns, for example, if certain foods or activities are causing abrupt spikes.
What Triggers Glucose Spikes?
1. Consumption of High-Carb Foods Alone
These foods like white bread, rice, pasta, soda, and candy can raise glucose levels quickly—especially when eaten without protein or fiber. These types of carbs are digested fast and dump into your system all at once.
2. Skipping Meals
If you go too long without eating, your body might overreact to your next meal. This will produce a bigger glucose spike than if you had eaten a small snack beforehand.
3. Physical Inactivity
When you're inactive, your body can't use glucose as effectively. Exercise lowers your glucose levels naturally, so inactivity can lead to more spikes.
4. Stress
When you're stressed, your body releases a hormone called cortisol, which will raise your glucose. This is part of the "fight or flight" response. Even when you've not eaten, stress can cause a spike.
5. Poor Sleep
Not getting sufficient sleep can affect how your body processes glucose. You might have more in the morning or after a bad night's sleep.
6. Eating Too Quickly or Too Late at Night
Returning to consuming food very quickly does not give your body time to absorb the food slowly. Even consuming food late at night affects how your body metabolizes glucose and can lead to high levels in the morning.
How to Avoid Glucose Peaks
You do not have to deprive yourself of foods that you enjoy. It's all about making tiny changes to regulate your glucose.
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Match Foods Wisely
Try to eat carbs with protein, fiber, or good fats. For example, instead of just eating toast, have some eggs or avocado with it. This slows down how quickly glucose is getting into your body.
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Don't Skip Meals
Eating meals at regular intervals keeps your body in balance. It doesn't need to be big—just a snack with nuts or fruit will suffice.
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Move After Eating
Even a little bit of physical movement after a meal can drop your glucose. You don't have to perform an exercise regimen—body movement does the trick.
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Watch Portions
Large portions lead to larger spikes. Take smaller portions in larger numbers more often during the day.
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Manage Stress and Sleep
Take some time to relax, breathe deeply, and sleep at night. These keep your body and glucose in balance.
How the SIBIONICS GS1 Can Help
The SIBIONICS GS1 continuous glucose sensor enables you to see how your body reacts to food, exercise, sleep, and stress. You can test the sensor at any time and get instant results. Over time, you'll become sensitive to what causes spiking and how to prevent them.
You can use that information to:
-Know the foods that will produce the highest spikes
- Try out different meal combinations and see the difference
- Track how sleeping or walking well affects your glucose
- Spend more time in your range
