Managing Glucose For Better Health: Practical Tips for Blood Sugar Balance

By Dr. Stacy Dunn, ND, LAc, FABNO, FABORM

Understanding Glucose Spikes

While blood sugar (glucose) is an important energy source for every cell in the body, avoiding glucose spikes is critical for managing your overall health. Glucose spikes occur when blood sugar levels rise and fall sharply after eating, particularly after eating processed carbohydrates and simple sugars. Understanding the causes and consequences of these spikes is essential for anyone looking to maintain stable energy levels and reduce the risk of chronic illness.

Why Glucose Spikes Matter

Glucose spikes are harmful. Short-term consequences include fatigue and hunger, while long term consequences include insulin resistance, type 2 diabetes, and heart disease. Each blood glucose spike leads to glycation, when sugar attaches to proteins to form advanced glycation end-products (AGEs). Excess AGEs cause collagen to become rigid, leading to accelerated skin aging and heart disease. Glucose spikes increase free radicals, increasing oxidative stress and damaging healthy cells, increasing the risk of chronic and degenerative diseases.

Short-term effects of glucose spikes include:

• Hunger
• Sugar cravings
• Fatigue
• Headaches
• Brain fog
• Poor sleep
• Mood swings

Long-term effects of glucose spikes include:

• Skin aging/wrinkles
• Increased cancer risk
• Depression
• Heart disease
• PCOS
• Insulin Resistance
• Type 2 Diabetes
• Fatty liver disease

Preventing Glucose Spikes

Now for the good news! You don’t have to overhaul your life to make a significant impact on blood sugar control. By making simple dietary and lifestyle changes, you can stabilize your blood sugar levels and improve your overall health.

1.Go low-carb

Carbohydrates cause blood sugar levels to rise. Reducing your overall carbohydrate intake will lower your blood sugar.

2. No naked carbs

Combining carbohydrates with proteins and healthy fats can slow the absorption of glucose into your bloodstream. This helps to prevent the sharp spikes that come from eating simple carbs on their own. For example, if you are eating fruit,

try pairing it with a handful of nuts or nut butter. Healthy fats such as olive oil, avocados, and nuts can also help stabilize blood sugar and prevent glucose spikes.

3.Avoid refined carbohydrates

Refined or simple carbohydrates such as white bread, sugary beverages, cereals, and pastries are guaranteed to lead to a rapid glucose spike.

4.Eat more fiber

Fiber helps slow the absorption of carbohydrates, allowing a steadier rise in blood sugar.

5.Regular Physical Activity

Exercise is a powerful tool for managing blood sugar. Even a short walk after a meal can help regulate glucose levels by stimulating muscle cells to take in glucose from the bloodstream. Regular physical activity also improves insulin sensitivity, meaning your body doesn’t have to produce as much insulin to keep blood sugar levels in check

6.Try Apple Cider Vinegar

ACV has been shown to increase insulin response and help control blood sugar. Drink 1 Tablespoon in 12oz of water, before a meal to reduce glucose spikes.

Monitoring Glucose for Better Insights

If you’re concerned about glucose spikes, monitoring your blood sugar can provide valuable insights. Wearable devices, such as continuous glucose monitors (CGMs), allow you to track your blood sugar levels in real-time, helping you identify how your body reacts to different foods and activities. Regular monitoring can help you make informed decisions about your diet and lifestyle, allowing you to take control of your health.

At Riordan Clinic, we offer comprehensive blood sugar testing that goes beyond the standard glucose test. Our unique lab profiles provide a detailed look at your blood sugar levels, insulin sensitivity, and other markers of metabolic health. With this information, we can help you create a personalized plan to manage your blood sugar and improve your overall well-being.

You Have the Power to Manage Your Health

Glucose spikes don’t have to control your health. By making mindful dietary choices, staying active, and monitoring your glucose levels, you can stabilize your blood sugar and live a healthier, more energized life. At Riordan Clinic, we’re here to support you on your journey toward better health. Whether you’re looking to prevent illness or manage a condition, taking control of your blood sugar is a key step in improving your long-term well-being.