Blood sugar spikes occur when your blood sugar level rises and then drops sharply after eating. In the short term, they can cause fatigue and hunger. Over time, your body may struggle to effectively lower blood sugar, which can lead to type 2 diabetes.
Diabetes is an increasing health issue. In fact, 29 million Americans have diabetes, and 25% of them don’t even know they have it.
Blood sugar spikes can also cause blood vessels to harden and narrow, which can lead to a heart attack or stroke.
This article discusses 12 simple things you can do to prevent blood sugar spikes.

1. Opt for "Low-Carb"

Carbohydrates are what cause blood sugar to rise. When you eat carbohydrates, they break down into simple sugars. Then, those sugars enter the bloodstream.
As your blood sugar levels rise, your pancreas releases a hormone called insulin, which helps the cells absorb sugar from the blood. This lowers your blood sugar levels.
Many studies have shown that eating a low-carb diet can help prevent blood sugar spikes. Low-carb diets also have the added benefit of helping with weight loss, which can further reduce blood sugar spikes.

SUMMARY:
A low-carb diet can help prevent blood sugar spikes and aid in weight loss. Counting carbs can also help.

2. Consume Fewer Refined Carbohydrates
   Refined carbohydrates, also known as processed carbohydrates, are sugars or refined grains.
   Common sources of refined carbohydrates include table sugar, white bread, white rice, sodas, candies, breakfast cereals, and desserts.
   Refined carbohydrates have been stripped of nearly all their nutrients, vitamins, minerals, and fiber.
   Refined carbohydrates are said to have a high glycemic index because the body digests them very easily and quickly. This leads to blood sugar spikes.
   A large observational study of over 91,000 women found that a diet high in high-glycemic carbohydrates was associated with an increased risk of type 2 diabetes.
   The blood sugar spike and subsequent drop that can occur after eating high-glycemic foods also promotes hunger and can lead to overeating and weight gain.
   The glycemic index of carbohydrates varies. It is affected by several factors, including how ripe the food is, what other foods you eat, and how the carbohydrates are cooked or prepared.
   Generally, whole foods have a lower glycemic index, as do most fruits, non-starchy vegetables, and legumes.

SUMMARY:
Refined carbohydrates have little nutritional value and increase the risk of type 2 diabetes and weight gain.

3. Reduce Your Sugar Intake
   The average American consumes 22 teaspoons (88 grams) of added sugar per day. This amounts to about 350 calories. While some of this comes from table sugar, most comes from processed and prepared foods like candies, cookies, and sodas.
   There is no nutritional need for added sugars like sucrose and high-fructose corn syrup. They are essentially just empty calories. Your body breaks down these simple sugars very easily, causing a nearly immediate rise in blood sugar.
   Studies show that consuming sugar is associated with the development of insulin resistance. This is when the cells don’t respond as they should to insulin, causing the body to be unable to effectively control blood sugar levels.
   In 2016, the U.S. Food and Drug Administration (FDA) changed the way food labels are required to display sugar content in the U.S. Foods must now show the amount of added sugars in grams and as a percentage of the daily recommended intake.

SUMMARY:
Sugar is empty calories. It causes an immediate blood sugar spike, and excessive intake is associated with insulin resistance.

4. Maintain a Healthy Weight

Currently, it is estimated that two out of every three adults in the U.S. are overweight or obese. Being overweight or obese can make it harder for your body to use insulin and control blood sugar levels. This can lead to blood sugar spikes and an increased risk of developing type 2 diabetes.
The exact ways in which this happens are not yet fully understood, but there is plenty of evidence linking obesity to insulin resistance and the development of type 2 diabetes. On the other hand, weight loss has been shown to improve blood sugar control.
In one study, 35 obese people lost an average of 14.5 pounds (6.6 kg) over 12 weeks while following a 1,600-calorie-per-day diet. Their blood sugar levels decreased by an average of 14%.
In another study of people without diabetes, it was found that weight loss reduced the incidence of developing type 2 diabetes by 58%.

SUMMARY:
Being overweight makes it harder for your body to control blood sugar levels. Even losing a small amount of weight can improve blood sugar control.

5. Exercise More
   Exercise helps control blood sugar spikes by increasing the sensitivity of your cells to the insulin hormone. Exercise also makes muscle cells absorb sugar from the bloodstream, which helps lower blood sugar levels. Both high-intensity and moderate-intensity exercise have been shown to reduce blood sugar spikes.
   One study found similar improvements in blood sugar control in 27 adults who performed moderate or high-intensity exercise. Whether you exercise on an empty stomach or after eating could have an effect on blood sugar control.
   One study found that exercising before breakfast controlled blood sugar more effectively than exercising after breakfast.
   Increased exercise also has the added benefit of helping with weight loss, a double blow to fight blood sugar spikes.

SUMMARY:
Exercise increases insulin sensitivity and encourages cells to remove sugar from the blood.

6. Eat More Fiber
   Fiber consists of the parts of plant foods that your body cannot digest. It is often divided into two groups: soluble and insoluble fiber.
   Soluble fiber, in particular, can help control blood sugar spikes. It dissolves in water to form a gel-like substance that helps slow the absorption of carbohydrates in the gut. This results in a steady increase and decrease in blood sugar, rather than a spike. Fiber can also help you feel full, which reduces appetite and food intake. Good sources of soluble fiber include:

• Oats

• Nuts

• Legumes

• Some fruits, such as apples, oranges, and blueberries

• Many vegetables

SUMMARY:
Fiber can slow the absorption of carbohydrates and the release of sugar into the blood. It can also reduce appetite and food intake.

7. Drink More Water

Not drinking enough water can lead to blood sugar spikes. When you're dehydrated, your body produces a hormone called vasopressin. This stimulates your kidneys to retain fluids and prevents your body from excreting excess sugar in the urine. It also causes your liver to release more sugar into the bloodstream.
A study of 3,615 people found that those who drank at least 34 ounces (about 1 liter) of water a day were 21% less likely to develop high blood sugar levels than those who drank 16 ounces (473 ml) or less per day.
A long-term study of 4,742 people in Sweden found that, over 12.6 years, an increase in vasopressin levels in the blood was associated with an increase in insulin resistance and type 2 diabetes.
The amount of water you should drink is often a topic of discussion. Essentially, it depends on the individual. Always make sure to drink as soon as you feel thirsty, and increase water intake during hot weather or when exercising. Drink water instead of sugary juices or sodas, as the sugar content in these products will cause blood sugar spikes.

SUMMARY:
Dehydration negatively affects blood sugar control. Over time, it can lead to insulin resistance and type 2 diabetes.

8. Introduce Some Vinegar Into Your Diet
   Vinegar, especially apple cider vinegar, has been found to have many health benefits. It has been linked to weight loss, reduced cholesterol, antibacterial properties, and blood sugar control.
   Several studies show that consuming vinegar can increase insulin response and reduce blood sugar spikes.
   One study found that vinegar significantly reduced blood sugar in participants who had just consumed a meal containing 50 grams of carbohydrates. The study also found that the stronger the vinegar, the lower the blood sugar levels.
   Another study analyzed the effect of vinegar on blood sugar after participants consumed carbohydrates. It found that vinegar increased insulin sensitivity by 19% to 34%.
   Adding vinegar can also lower the glycemic index of a food, which may help reduce blood sugar spikes. A study in Japan found that adding pickled foods to rice significantly reduced the glycemic index of the meal.

SUMMARY:
Vinegar has been shown to increase insulin response and help control blood sugar when consumed with carbohydrates.

9. Consume Enough Chromium and Magnesium
   Studies show that both chromium and magnesium can be effective in controlling blood sugar spikes.
   CHROMIUM:
   Chromium is a mineral that you need in small amounts. It is believed to improve insulin action. This could help control blood sugar spikes by stimulating cells to absorb sugar from the blood.
   In a small study, 13 healthy men were given 75 grams of white bread with or without added chromium. The addition of chromium resulted in about a 20% reduction in blood sugar after the meal.
   Foods rich in chromium include broccoli, egg yolks, seafood, tomatoes, and Brazil nuts.
   MAGNESIUM:
   Magnesium is another mineral that has been linked to blood sugar control.
   In a study of 48 people, half received a 600 mg magnesium supplement along with lifestyle counseling, while the other half received only lifestyle counseling. Insulin sensitivity increased in the group that received magnesium supplements.
   Another study looked at the combined effects of chromium and magnesium supplementation on blood sugar. They found that a combination of both increased insulin sensitivity more than either supplement alone.
   Rich food sources include spinach, almonds, avocados, cashews, and peanuts.

SUMMARY:
Chromium and magnesium can help increase insulin sensitivity. Evidence suggests they may be more effective when used together.

10. Add Some Flavor to Your Life

Cinnamon and fenugreek have been used in alternative medicine for thousands of years. Both have been linked to blood sugar control.

CINNAMON:
The scientific evidence for using cinnamon to control blood sugar is mixed. In healthy individuals, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes after a carbohydrate-based meal.
One of these studies followed 14 healthy individuals. It found that eating 6 grams of cinnamon with 300 grams of rice pudding significantly reduced blood sugar spikes, compared to eating only the pudding.
However, there are also studies showing that cinnamon has no effect on blood sugar.
A review analyzed 10 high-quality studies involving a total of 577 people with diabetes. The analysis found no significant differences in blood sugar spikes after participants had taken cinnamon.
There are two types of cinnamon:

• Cassia: This can come from several different species of Cinnamomum trees. This is the type most commonly found in most supermarkets.

• Ceylon: This comes specifically from the Cinnamomum verum tree. It is more expensive but may contain more antioxidants.
  Cassia cinnamon contains a potentially harmful substance called coumarin.
  The European Food Safety Authority (EFSA) has set the tolerable daily intake of coumarin at 0.045 mg per pound of body weight (0.1 mg/kg). This is about half a teaspoon (1 gram) of Cassia cinnamon for a person weighing 165 pounds (75 kg).

FENUGREEK:
One of the properties of fenugreek is that its seeds are rich in soluble fiber. This helps prevent blood sugar spikes by slowing the digestion and absorption of carbohydrates.
However, it seems that blood sugar levels may benefit from more than just the seeds.
An analysis of 10 studies found that fenugreek significantly reduced blood sugar two hours after eating.
Fenugreek can help reduce blood sugar spikes. It can be added to foods, but it has a fairly strong flavor, so some people prefer to take it in supplement form.

SUMMARY:
Both cinnamon and fenugreek are relatively safe. They may have beneficial effects on blood sugar levels when taken with a carbohydrate-containing meal.

11. Try Berberine
Berberine is a chemical compound that can be extracted from several different plants. It has been used in traditional Chinese medicine for thousands of years. Some of its uses include reducing cholesterol, weight loss, and blood sugar control.
Berberine reduces the amount of sugar produced by the liver and increases insulin sensitivity. It has even been found to be as effective as some medications used for type 2 diabetes.
One study observed 116 people with type 2 diabetes who received either berberine or a placebo for three months. Berberine reduced blood sugar spikes after a meal by 25%.
However, another study found that berberine caused side effects in some individuals, such as diarrhea, constipation, and gas.
Although berberine seems to be quite safe, talk to your doctor before taking it if you have any medical conditions or are taking any medications.

SUMMARY:
Berberine has minimal side effects, and studies have shown that it can reduce blood sugar spikes by 25% after ingestion.

12. Consider These Lifestyle Factors

If you truly want to reduce your blood sugar spikes, you should also consider these lifestyle factors that can affect blood sugar.

STRESS:
Stress can negatively affect your health in several ways, causing headaches, high blood pressure, and anxiety.
It has also been shown to affect blood sugar levels. As stress levels rise, your body releases certain hormones. The effect is to release stored energy in the form of sugar into your bloodstream for the fight-or-flight response.
A study of 241 Italian workers found that an increase in work-related stress was directly associated with an increase in blood sugar levels.
It has also been found that actively addressing stress benefits blood sugar levels. In a study of nursing students, it was found that yoga exercises reduced stress and blood sugar spikes after a meal.

SLEEP:
Both insufficient and excessive sleep have been associated with poor blood sugar control. Even having one or two bad nights can affect your blood sugar levels.
A study of nine healthy individuals showed that sleeping too little, or only for 4 hours, increased insulin resistance and blood sugar levels.
With sleep, quality is just as important as quantity. A study found that the deepest stage of sleep (NREM) is the most important in terms of blood sugar control.

ALCOHOL:
Alcoholic beverages often contain a lot of added sugar. This is particularly true for mixed drinks and cocktails, which can contain up to 30 grams of sugar per serving.
The sugar in alcoholic drinks will cause blood sugar spikes in the same way added sugar in foods does. Most alcoholic drinks also have little or no nutritional value. Like added sugar, they are effectively empty calories.
Moreover, over time, excessive drinking can decrease the effectiveness of insulin, leading to high blood sugar levels and eventually possibly causing type 2 diabetes.
However, studies show that moderate and controlled consumption can have a protective effect on blood sugar control and may also reduce the risk of developing type 2 diabetes.
One study found that drinking moderate amounts of alcohol with meals can reduce blood sugar spikes by up to 37%.

SUMMARY:
Lack of sleep, stress, and high alcohol consumption negatively affect blood sugar. Therefore, it's important to consider lifestyle and diet interventions.

IN CONCLUSION
Simple dietary changes, such as following a low-carb, high-fiber diet and avoiding added sugars and refined grains, can help you avoid blood sugar spikes.

Regular exercise, maintaining a healthy weight, and drinking plenty of water can also have additional health benefits beyond helping to control your blood sugar levels.
That being said, if you have any medical conditions or are taking any medications, talk to your doctor before making any changes to your diet.
For most people, making these simple changes in diet and lifestyle is an excellent way to reduce the risk of developing insulin resistance or type 2 diabetes.