Warnings about the dangers of blood sugar spikes may seem like just one more thing to worry about. Eat this, don’t eat that, avoid this because it could cause cancer, etc. etc. Nevertheless, managing blood sugar spikes is crucial because it can cause long-term health problems. When your blood sugar rises and falls sharply after eating, spikes occur.
You might not know to link feeling hungry and lethargic with your blood sugar level. These are short-term symptoms of spikes, and if you do nothing to manage it, long-term consequences can be dangerous. Essentially, your body will lose the ability to lower your blood sugar after spikes, and type 2 diabetes could result.
Alarming statistics involving blood sugar spikes
Scaring you with statistics might get your attention. Diabetes is a part of 29 million Americans’ lives, and one in every four is unaware that they have it. Furthermore, the spikes cause the hardening or narrowing of some peoples’ blood vessels, increasing heart attack and stroke risks.
Preventing blood sugar spikes needs only small changes
There is no need to make drastic changes to your diet and lifestyle to prevent this. However, if you live an unhealthy lifestyle, drastic changes might not be a bad idea.
We often cause blood sugar spikes by grabbing anything available as snacks when we feel peckish between meals. For example, eating a donut, sandwich, chocolate bar or drinking soda to satisfy the craving. Most importantly, by making wise snack choices, you could prevent such spikes.
Nuts will not spike your blood sugar
Munching on a handful of nuts will do the trick. They are nutritious, and the carb count is low. For example, choose walnuts, hazelnuts, cashews, macadamias, peanuts or pistachios — or a mixture of them all. Hold back the salt, though, and you will have a high-fiber snack containing healthy fats.
Eat an egg to manage your blood sugar level
If you work from home, scrambling an egg white could give you an instant protein fix. However, that sounds pretty boring. Why not prepare a few hard-boiled eggs to stock your fridge with healthy on-the-go snack choices.
How would you like a hummus snack?
You can have hummus as a dip, spread, or savory snack. It is cooked, mashed chickpeas blended with lemon juice, tahini, and garlic. Although it contains carbs, your body will digest it much slower than other carbs, preventing spikes. Hummus is protein and fiber-rich, and one-third cup as a veggie dip or spread on crackers — whole grain, of course, will fill you up quickly.
Several cheese types can prevent blood sugar spikes
Low-fat cheeses can help you manage your blood sugar levels. For example, ricotta, cottage cheese and mozzarella are all high-protein snacks that will keep a check on the sugar levels in your blood. Enjoy any of these cheeses on crackers or enjoy half-a-cup of fruit with one-quarter cup of cheese.
Enjoy a tasty tuna snack
Pair a half-cup of shredded tuna with four soda or whole grain crackers. This tasty snack will fill that hungry spot without causing a blood sugar spike.
Craving for a sweet treat?
This is an ideal snack before you have a workout session. You can choose sweet or savory. Mix low-fat unflavored yogurt with some fresh fruit for the sweet treat. If you are more of a savory person, mix the yogurt with powdered soup mix for a dip to have with low-salt pretzels or veggies.
Avocado won’t let your blood sugar spike
Mmmm, my favorite. Although avos are yummy without any added ingredients, you can take it to another level. Add cilantro, salsa and lime juice to three mashed avocados for a delicious bowl of guacamole. No, no, no — don’t have it all. For a snack with not even 20 grams of carbohydrates, keep your serving of this treat to about a quarter cup.
Popcorn is not limited to the movies
Popcorn is the perfect booster for the late afternoon. You can have three cups of air-popped corn in a zip-lock bag for a handy take-along snack. However, watch the salt — only dash is allowed. Most importantly, this convenient snack is low in carbs, and won’t cause spikes.
Bottom line, managing your blood sugar spikes is a treat instead of a punishment (In my eyes — I agree that these are treats — except one. Nobody can convince me that a scrambled egg white can be a treat.)