Let’s not sugar coat it..

There’s a lot in the media these days about sugar, and so many people seem to be fixated on their blood sugar levels, especially the “spikes”, even bananas seem to be getting a really bad rep?! Now there is nothing wrong with being more mindful as to what you’re eating and the effect that has on your body, and I would say more people should be, but I think blood sugar spikes in particularly have been unfairly vilified whether for commercial gain or popularity particularly if it results in people cutting normal foods out of their diet.

So, what causes our blood sugar to spike, and is there anything we can do to help…let’s get into it.

Firstly, spikes in your blood sugar levels when eating certain foods are completely normal, and your body is perfectly equipped (if you have a fully functioning pancreas) to produce the insulin to control these blood sugar levels.

Without even thinking about food, there are periods of the day when your blood sugar can be naturally higher or lower. This is expected and is brought about by slight changes in the hormone levels that play a part in controlling our blood sugars i.e. cortisol and insulin.

But how does our diet affect us? Well, all foods that contain sugar, whether that’s in the form of simple carbs like sweets or complex carbs like pasta, get broken down into glucose; once this glucose is digested in the body, it makes its way into your bloodstream; this is what’s referred to as your blood sugar or blood glucose.

A very common misconception I’ve come across in the clinic and in the general population is that healthy foods don’t spike your blood sugar levels, but unhealthy foods do. That’s not true. It doesn’t matter how healthy a food is perceived to be if it’s got sugar (regardless of what type), it gets broken down into glucose and will have some effect on blood sugar.

Some foods have a bigger, faster impact than others; these foods are known as having a high glycaemic index. Essentially, they cause the blood glucose levels to rise quickly, so things like fruit juice or sweets, but there’s no reason to be fearful of these types of foods. Even though prolonged high blood sugar can lead to health complications like Diabetes or damage to certain organs, the risk of these complications can be reduced through a well-managed, balanced diet without having to restrict yourself.

If you’re looking to combat spikes or just eat more mindfully, there are a few science-backed things to try.

1.     Food pairing – making sure every meal contains some form of fibre, protein and healthy fats alongside carbohydrates, this works to slow down the digestion and therefore can slow down that rise in blood glucose. Your body has to work harder to digest things like fats, protein and fibre, so the glucose cannot be absorbed into the bloodstream as quickly.

2.     Having sweet treats after a main meal – waiting until you have had your meal to have a sweet treat means that it will get digested alongside the rest of your food, which (hopefully) will contain some protein, fats and fibre. This will help to naturally slow the absorption of the glucose into the bloodstream, as the other components are being digested first, keeping those blood sugars in check.

3.     Post-meal activity - exercising is an easy, natural way to help bring your blood glucose levels down. When you exercise, your body needs energy, which it gets in the form of glucose. The glucose is drawn out of the bloodstream into the muscle cells to be used, which reduces your blood sugar level. Going for a walk after a main meal will not only help to control blood sugar levels, but it can also aid digestion and help with that “stodgy” feeling you can sometimes get after eating.

4.     Switch to sugar-free – low-sugar or sugar-free or diet options tend to have sweeteners instead of sugars, which don’t have the same effect on blood glucose levels, which can make them a better choice when thinking about blood sugar spikes.

So, before you go start making a list of all the foods you need to cut from your diet, try some of the suggestions above. However, if you’re truly concerned about your blood sugar levels or any other health concerns, you should always get in touch with your GP in the first instance.