Struggling with sugar spikes? These three expert-approved foods could save your day

We all know that our bodies work tirelessly to keep blood sugar levels under control. But when we indulge in a brownie or a hearty plate of pasta, our pancreas kicks into action and releases insulin to keep sugar in check. Too much sugar or carbs can cause our blood to thicken, a problem you definitely want to avoid. This sugar rush often leads to a crash, leaving you with cravings and a feeling of lethargy. Over time, these fluctuations can lead to serious health problems, such as heartrenal or neurological. That’s why keeping blood sugar levels stable is crucial for overall health. The good news? Small changes in diet can have a big impact.

If you suffer from sugar spikes after meals, you’ve come to the right place! Read on to learn about three foods that can help keep those spikes under control.

Read also: Why are diabetics more prone to heart disease?

Here are three foods that help control sugar spikes

Ayurvedic health coach Dr Dimple Jangda has shared three foods that can help reduce blood sugar spikes and pre-diabetic symptoms.

1. Lemons

Lemons Lemons are a staple in Indian cuisine and can work wonders if you’re trying to control sugar spikes. Packed with vitamin C and with a low glycemic index, lemons are a great addition to your diet. According to Dr. Jangda, the fibers in lemons slow down the digestion of carbohydrates, which in turn slows the release of glucose into the bloodstream. This can help prevent sudden sugar spikes after meals. An easy way to include lemons in your diet is to drink a glass of lemon water before or after meals.

2. Blackberries/Black Plums

Blackberries or plums, known as kala jamun in India, are rich in bioactive compounds that improve insulin sensitivity, making them essential for controlling blood sugar levels. With their low glycemic index, these berries release glucose into the bloodstream gradually, helping prevent sugar spikes. To keep blood sugar levels under control, try incorporating blackberries or plums into your diet, perhaps with a pinch of salt for added flavor.

3. Cinnamon

Cinnamon is a common spice in Indian kitchens, but did you know it can also help regulate blood sugar levels? Dr. Jangda notes that cinnamon contains a compound that mimics insulin, helping the body use glucose more effectively and lowering blood sugar levels. Drinking a glass of water infused with a pinch of cinnamon before meals can help stabilize glucose levels. You can also sprinkle cinnamon on fruit or add it to your morning oatmeal for an extra boost of flavor and to keep your blood sugar under control.

5 tips to control blood sugar levels naturally

Now that you know which foods can prevent sudden spikes in blood sugar, here are some additional tips to keep your levels naturally balanced:

1. Start the day with a healthy breakfast

Controlling blood sugar levels starts with a nutritious breakfast. A healthy breakfast can regulate metabolism and help keep blood sugar levels under control.

2. Include protein and fiber in your diet

A balanced breakfast should include carbohydrates, fiber, proteinand essential vitamins and minerals. While some people avoid carbohydrates and proteins, thinking they will spike blood sugar, moderation is the key. Opt for whole grains, grain fiber, protein and healthy fats in controlled portions.

3. Avoid sugary foods in the morning

It’s common to drink packaged fruit juices or sweetened cereals in the morning, but these are packed with sugar and can cause a sudden spike in blood sugar levels. Try to avoid them.

4. Control your caffeine intake

If you want to control your blood sugar levels, cut back on your morning coffee intake. Regular consumption of large amounts of caffeine can affect insulin sensitivity, especially in people with type 2 diabetes. It can also lead to dehydration.

5. Stay hydrated

Drinking enough water every day is essential. Staying hydrated not only helps your body function well, but it also helps control fluctuating blood sugar levels, which prevents potential damage to your kidneys, nerves, and cardiovascular system.

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