Blood sugar is not a parameter that should only concern diabetics. In modern life, almost everyone experiences spikes in blood glucose throughout the day, mainly due to the consumption of foods rich in refined carbohydrates, such as bread, rice, pasta, added sugars and sugary drinks. Even foods such as whole grains, fruits and vegetables can contribute to these glucose spikes.
Most people, unless they have used a continuous glucose monitor before, are unaware of how high these spikes can be, even when eating healthy or seemingly light meals.
What's so worrying about glucose spikes?
Insulin resistance: Constant spikes in glucose progressively reduce the ability of cells to respond to insulin, making it difficult to process blood sugar and increasing the risk of developing type 2 diabetes.
Chronic inflammation: These spikes trigger an inflammatory response in the body, increasing the risk of chronic diseases, cardiovascular problems, obesity and metabolic problems.
Fat accumulation: Every time a peak occurs, all the glucose that the body does not need to use as energy is stored as fat, mainly in the abdominal area.
Production of free radicals: The peaks generate oxidative stress, which encourages the formation of free radicals that damage cells. This accelerates aging and increases the risk of degenerative diseases.
Unstable energy: After a glucose spike, a rapid drop (reactive hypoglycemia) often occurs, causing fatigue, constant hunger, carbohydrate cravings, and difficulty concentrating.
Hormonal imbalances: These sugar surges disrupt key hormones, such as cortisol, intensifying inflammation and making it difficult to burn fat. They also throw off thyroid, sexual and appetite hormones, such as leptin and ghrelin, promoting constant hunger and weight gain.
Impact on mental health: Glucose spikes directly affect the brain, causing mood swings, irritability, a greater predisposition to depression and cognitive problems such as difficulty thinking clearly and memory loss.
How to handle this?
Adopting a lifestyle that includes frequent movement, intense exercise—especially strength training—, restful sleep, and proper stress management is key. In addition, adjusting your diet to prioritize fiber, protein, and healthy fats, while limiting the consumption of refined carbohydrates and added sugars, is essential, especially on days of lower activity, increased stress, or lack of sleep.
On the other hand, continuous glucose meters (CGM) allow real-time monitoring of blood sugar levels, offering a detailed view of how our body responds to foods and daily habits. This information facilitates informed and conscious decision-making, aimed at improving health and quality of life. Some devices, such as the Stelo developed by Dexcom, are available without a prescription and at affordable prices, making this technology more accessible to everyone.
Conclusion
Glucose spikes are a direct reflection of how foods and daily habits impact your body, with profound repercussions on your physical, hormonal and mental health. Ignoring them can lead to problems ranging from weight gain to metabolic and chronic diseases.
The good news is that you have the power to control this factor with simple but transformative decisions.