10 Simple Tips to Prevent Blood Sugar Spikes

Health

7. Drink More Water

Not drinking enough water can lead to blood sugar spikes.

When you are dehydrated, your body produces a hormone called vasopressin. This encourages your kidneys to retain fluid and stop the body from flushing out excess sugar in your urine.

It also prompts your liver to release more sugar into the blood (27, 28, 29).

One 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 than those who drank 16 ounces (473 ml) or less a day (28).

A long-term study on 4,742 people in Sweden found that, over 12.6 years, an increase of vasopressin in the blood was linked to an increase in insulin resistance and type 2 diabetes (30).

How much water you should drink is often up for discussion. Essentially, it depends on the individual.

Always make sure you drink as soon as you're thirsty and increase your water intake during hot weather or while exercising.

Stick to water rather than sugary juice or sodas, since the sugar content will lead to 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, particularly apple cider vinegar, has been found to have many health benefits.

It has been linked to weight loss, cholesterol reduction, antibacterial properties and blood sugar control (31, 32, 33).

Several studies show that consuming vinegar can increase insulin response and reduce blood sugar spikes (31, 34, 35, 36, 37).

One study found vinegar significantly reduced blood sugar in participants who had just consumed a meal containing 50 grams of carbs. The study also found that the stronger the vinegar, the lower the blood sugar (31).

Another study looked into the effect of vinegar on blood sugar after participants consumed carbs. It found that vinegar increased insulin sensitivity by between 19% and 34% (37).

The addition of vinegar can also lower the glycemic index of a food, which can help reduce blood sugar spikes.

A study in Japan found that adding pickled foods to rice decreased the glycemic index of the meal significantly (38).

SUMMARY:

Vinegar has been shown to increase insulin response and help control blood sugar when taken with carbs.

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