What can I do to avoid harmful blood sugar spikes?

THE to avoid harmful blood sugar spikes It is worth introducing several lifestyle changes that have been scientifically proven to help stabilize blood sugar levels:

• Eat foods with a low glycemic index (GI)!
These raise blood sugar levels more slowly, thus avoiding sudden spikes. Examples include legumes, whole grains, vegetables, and natural dairy products. 6 3

• Increase your fiber intake!
Fiber (e.g. vegetables, fruits, whole grains, legumes) slows down the absorption of carbohydrates, thus reducing the rise in blood sugar levels. 3 5 7

• Eat regularly, don't skip meals!
Irregular eating or skipping meals can lead to fluctuations in blood sugar levels. Try to eat at similar times each day and avoid large, one-time carbohydrate meals. 3 4

• Avoid added sugar and refined carbohydrates!
These quickly and dramatically raise blood sugar levels. Instead, choose natural, slowly absorbed carbohydrates. 6 7

• Exercise regularly!
30 minutes of walking, cycling, swimming or any active movement a day helps reduce and stabilize blood sugar levels and improves insulin sensitivity. 2 4 5 7

• Keep your weight under control!
Being overweight, especially belly fat, increases the risk of insulin resistance and blood sugar spikes. Losing just 5-10% of your body weight can significantly improve your blood sugar levels. 4 5

• Stress management and getting enough sleep
Stress and lack of sleep can raise blood sugar levels due to hormonal changes. Relaxation techniques, yoga, meditation, and getting 6-8 hours of restful sleep a day can help. 2 4 5

• Eat pickled appetizers!
A small portion of pickled salad before a main meal can reduce the rapid absorption of carbohydrates, thus reducing blood sugar spikes. 4

• Monitor your blood sugar levels!
By regularly self-monitoring, you can more easily identify which foods or habits cause high blood sugar levels and make changes in time. 5 7

• Avoid sugary drinks!
Carbonated soft drinks and fruit juices quickly and significantly raise blood sugar levels, so choose water or sugar-free drinks instead. 5

• Use cinnamon, ginger, allulose for sweetening!
These can help regulate blood sugar levels naturally.

In addition to lifestyle changes, if you already have a metabolic disease or diabetes, always consult a doctor or dietitian for personalized advice!