“I’ve been feeling suddenly sleepy after meals lately.”
“I was told my blood sugar levels were a bit high during my health checkup.”
“I can’t stop eating sweets.”
These could all be signs of blood sugar spikes.
Blood sugar spikes often occur in the pre-diabetic stage, and whether or not you can review your diet during this period will significantly change your future health.
In this article, based on my experience as a nurse working with diabetic patients, I will explain the mechanism of blood sugar spikes and how to prevent them through diet.
What is a blood sugar spike?
When you eat, your blood sugar level rises. This is a normal reaction. The problem is when it “rises rapidly and falls rapidly.” This sudden fluctuation is called a “blood sugar spike.”
When a spike occurs, the pancreas secretes a large amount of insulin, causing blood sugar levels to plummet. During this sudden drop, you may experience “intense sleepiness,” “lethargy,” and “a lack of concentration.”
If this is repeated after every meal, the pancreas becomes exhausted and eventually loses the ability to produce insulin effectively. This is the gateway to type 2 diabetes.
Meals that are prone to causing blood sugar spikes
1. Meals consisting only of white rice, bread, or udon
Refined carbohydrates are digested quickly and cause blood sugar levels to spike all at once. You need to be especially careful with breakfasts consisting only of a single rice ball or just bread.
2. Eating too fast
The faster you eat, the faster your blood sugar levels rise. People who finish their meals in under 10 minutes should be careful.
3. Going too long without eating
If you skip breakfast and eat a large amount at lunch, your blood sugar will rise rapidly from a fasting state. People who eat only two meals a day are prone to spikes.
4. Sugary drinks
Juice, canned coffee, and sports drinks are liquids, so they are absorbed without digestion, causing the most rapid spikes in blood sugar.
4 points to prevent blood sugar spikes through diet
1. Change the order in which you eat
Eating in the order of vegetables, then protein, then carbohydrates will make the rise in blood sugar more gradual. This alone will noticeably change your post-meal sleepiness.
Please make it a habit to eat miso soup or salad first, and save your rice for last.
2. Pair with dietary fiber
Dietary fiber slows down the absorption of sugar. Simply mixing grains into white rice, switching to rye bread, or adding one vegetable dish to your meal can be effective.
3. Chew well and eat slowly
The goal is 30 chews per bite. If that is difficult, just putting your chopsticks down between bites will slow down your eating speed. Eating over the course of 20 minutes or more also makes it easier to feel full.
4. Switch your drinks to water or tea
Simply cutting out sugary drinks during meals significantly reduces the frequency of blood sugar spikes. Barley tea, roasted green tea (hojicha), and hot water are recommended.
Foods that prevent blood sugar spikes
・Mochimugi (sticky barley) and brown rice (rich in dietary fiber)
・Mushrooms (low-carb and high in dietary fiber)
・Vinegar (has the effect of suppressing blood sugar spikes)
・Natto and tofu (protein helps slow down absorption)
・Green tea (catechins inhibit sugar absorption)
Vinegar is surprisingly effective; it is known that simply drinking a tablespoon of vinegar diluted with water before a meal can suppress the rise in blood sugar after eating.
A word from a nurse on the front lines
When I care for diabetic patients on the ward, I often hear them say, “I used to get sleepy after meals even when I was young.”
Because the symptoms of blood sugar spikes are subtle, they often go unnoticed for many years. Rather than changing your diet after being diagnosed with diabetes, being a little conscious of it now can make a difference 10 or 20 years down the road.
Starting while you still think “I’m fine” is the essence of preventative eating.
Summary
Four dietary tips to prevent blood sugar spikes
1. Eat in the order of vegetables, then protein, then carbohydrates
2. Include dietary fiber with every meal
3. Eat slowly and chew well
4. Switch your drinks to water or tea
There is no need for special dietary restrictions. Try changing the order and speed of your meals just a little starting today.
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I also share information on preventive diets on my blog.
https://yoboshoku.com