5. Exercise More

Exercise helps control blood sugar spikes by increasing the sensitivity of your cells to the hormone insulin.

Exercise also causes muscle cells to absorb sugar from the blood, helping to lower blood sugar levels (21).

Both high-intensity and moderate-intensity exercise have been found to reduce blood sugar spikes.

One study found similar improvements in blood sugar control in 27 adults who carried out either medium- or high-intensity exercise (22).

Whether you exercise on an empty or full stomach could have an effect on blood sugar control.

One study found exercise performed before breakfast controlled blood sugar more effectively than exercise done after breakfast (23).

Increasing exercise also has the added benefit of helping with weight loss, a double whammy to combat blood sugar spikes.

SUMMARY:

Exercise increases insulin sensitivity and stimulates cells to remove sugar from the blood.

6. Eat More Fiber

Fiber is made up of the parts of plant food that your body can't 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 carbs in the gut. This results in a steady rise and fall in blood sugar, rather than a spike (24, 25).

Fiber can also make you feel full, reducing your appetite and food intake (26).

Good sources of soluble fiber include:

• Oatmeal
• Nuts
• Legumes
• Some fruits, such as apples, oranges and blueberries
• Many vegetables

SUMMARY:

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

...[ Continue to next page ]

Share This Post