You can’t move on social media these days for the number of health and wellness influencers speaking about blood sugar. From pastel-coloured infographics outlining ‘glucose-friendly’ foods to adverts promoting ‘stabilising’ supplements and new glucose monitors popping up left, right and centre, it’s become a subject that’s pretty hard to ignore.

Trying to wrap your head around this complex subject can quickly become overwhelming. The sheer amount of information aside, there’s enough scaremongering language out there to leave the calmest among us worried about the implications of blood sugar control on our health.

In particular, there’s been a lot of hysteria about blood sugar ‘spikes’ and what can be done to stop them altogether. But are these spikes as bad as they sound? And if so, do we need to pay as much attention to them as social media suggests? We put the subject to dietician Nichola Ludlam-Raine.  

Before we dive into the nitty gritty, let’s set the record straight. Glucose spikes are not abnormal – in fact, the rise and fall of blood sugar levels is a natural part of the digestive process.

After we eat anything containing carbohydrates or sugar, that sugar is broken down into glucose, which is then released into our bloodstream for our cells to use for energy. Insulin then helps that blood sugar to enter the cells so it can be used, as well as aiding the storage of excess glucose as glycogen for later use. That’s why our blood glucose levels rise and fall after a meal.

Blood sugar spikes can vary in intensity and duration depending on a number of factors, including the type and amount of food consumed and how sensitive your body is to insulin. 

For example, people with type 2 or gestational diabetes often struggle with insulin resistance, where the hormone doesn’t work properly to control blood sugar levels. As a result, more insulin is released, eventually leading to the pancreas growing tired and producing less and less insulin. This then leads to consistent high blood sugar levels. 

It’s only when glucose spikes are extreme and frequent that we need to worry about them, Ludlam-Raine explains. “It’s important to understand that glucose spikes can be a normal physiological response to eating, and they are not inherently damaging to health for most people,” she says. For example, drinking a smoothie might raise your blood sugar slightly, but it’s still a healthy thing to consume.

“However, frequent and prolonged ‘high spikes’ can be harmful,” Ludlam-Raine adds, “especially for individuals with insulin resistance or diabetes, as their bodies struggle to manage these increases.”

While people with diabetes often experience persistent blood sugar spikes, it’s important to note that these spikes do not cause diabetes – they are a symptom, not a cause.  

They have the potential to be incredibly damaging, though, especially when they are frequent and sustained over time. “This can lead to chronic high blood sugar levels,” Ludlam-Raine says, “which can cause damage to blood vessels and nerves, leading to complications such as heart disease, kidney disease and vision problems in people with unmanaged diabetes and pre-diabetes.”

Having regular peaks and falls in your blood sugar can also lead to something known as the ‘glucose rollercoaster’, which occurs when you eat something sugary and your blood sugar spikes then crashes, leading you to crave something else sugary to help your blood sugar return to normal. This then begins a cycle of rises and falls that can decrease your insulin sensitivity over time.  

Unless you’ve been diagnosed with or worry you might have diabetes or a related condition, your blood sugar shouldn’t take up real estate in your head all day long.

It is, however, something to keep in mind as part of a general healthy lifestyle. You don’t need to worry about it 24/7, but making a few simple changes can reduce your risk of developing type 2 diabetes or finding yourself stuck on the ‘glucose rollercoaster’. Here are some tips to get you started.

1. Eat more fibre

“Fibre slows down the digestion of carbohydrates, leading to a more gradual increase in blood sugar levels,” Ludlam-Raine says. “Foods high in fibre include vegetables, fruits, legumes and whole grains.”

Eating fibre at the same time as starchy foods such as potatoes or bread can even help to ‘dull’ the intensity of the spike that comes afterwards (an approach known as food sequencing).

2. Focus on protein (and a little healthy fat)

“Protein and fats can help to moderate blood sugar levels when consumed with carbohydrates,” Ludlam-Raine explains.

Research has even shown that eating a diet that’s high in protein can help to lower the blood sugar levels of people with type 2 diabetes after they eat a meal.

3. Stay active

“Exercise helps to improve insulin sensitivity, which can help to manage blood sugar levels more effectively,” Ludlam-Raine adds.

Aerobic training in particular has been shown to improve the body’s sensitivity to insulin, so try things such as walking, running or swimming. 

Images: Getty