The Hidden Impact of Blood Sugar Spikes: Why They Matter and How to Avoid Them

Tuesday Health Topic: The Blood Sugar Balancing Act

Ever noticed how some meals leave you energised while others cause an energy crash? The secret lies in your blood glucose response – and it affects far more than just your afternoon slump.

As a doctor who's tracked my own glucose patterns, I've seen how adding pumpkin seeds to my morning yogurt and honey transforms a blood sugar spike into a gentle curve. These cellular responses influence everything from weight management to long-term health.

Today, I'm sharing the science of blood sugar management for anyone wanting to optimize energy, control weight, and reduce inflammation. Look for my signature "Dr. Vix Takeaways" – practical action steps from my upcoming book "The Inflammation Game" that you can implement today.

We've all experienced that mid-afternoon energy crash after a carb-heavy lunch. That familiar slump is more than just an inconvenience—it's your body responding to a blood sugar spike and the subsequent insulin response. As someone who's been on a journey to understand my own blood sugar responses through programs like Zoe, I've discovered that managing these spikes is crucial for long-term health and weight management.

Why Blood Sugar Spikes Are Problematic

When we consume foods high in simple carbohydrates or sugar, our blood glucose levels rise rapidly. In response, our pancreas releases insulin, a hormone that helps move glucose from our bloodstream into our cells for energy. This process sounds straightforward, but there are several issues that can arise:

1. The Fat Storage Cycle

When insulin levels spike in response to high blood sugar:

- Excess glucose that can't be immediately used for energy gets converted to fat

- Insulin actively promotes fat storage, particularly around the abdomen

- It simultaneously inhibits fat burning, creating a double disadvantage

2. The Hunger Roller Coaster

A rapid rise in blood sugar typically leads to:

- A subsequent crash as insulin works to lower glucose levels

- Increased hunger and cravings, often for more carbohydrates aka sugar

- A vicious cycle of spikes and crashes throughout the day

3. Long-Term Health Implications- What does this mean for you?

Chronic blood sugar spikes can contribute to:

- Insulin resistance, where cells become less responsive to insulin

- Increased inflammation throughout the body

- Higher risk of type 2 diabetes, cardiovascular disease, and other metabolic disorders

- Accelerated ageing processes

Smart Food Choices to Stabilise Blood Sugar

The good news is that we can make strategic food choices to avoid these problematic spikes:

Focus on Low Glycaemic Index Foods

The glycaemic index measures how quickly foods cause blood sugar levels to rise:

- Low GI foods (55 or less): Beans, lentils, nuts, seeds, most fruits, non-starchy vegetables, whole grains like steel-cut oats

- Medium GI foods (56-69) Basmati rice, couscous, whole wheat bread

- High GI foods (70+): White bread, rice cakes, many breakfast cereals, potatoes

The Power of Food Combining

This is where my personal experience with the Zoe program has been particularly enlightening. The way we combine foods can dramatically affect our blood sugar response:

My Breakfast Example:

- Greek yogurt with honey alone: Creates a significant blood sugar spike

- Greek yogurt with honey AND pumpkin seeds +- walnuts/ paleo granola: Results in a much gentler curve

This happens because:

- The protein in the yogurt slows digestion compared to carbs alone

- The healthy fats and fibre in pumpkin seeds further slow the absorption of sugar

- The combination creates a balanced meal that provides sustained energy

More Food Combining Principles:

1. Always pair carbohydrates with protein and/or healthy fats

   - Add nuts to fruit

   - Include eggs or avocado with toast

   - Top oatmeal with nut butter

2. Consider the sequence of eating

   - Some research suggests consuming vegetables or protein before carbohydrates can result in a better glucose response

   - Starting meals with a small salad or vegetable soup can be beneficial

3. Add vinegar or acidic foods

   - Apple cider vinegar, lemon juice, or fermented foods can help reduce the glycaemic impact of a meal

   - A tablespoon of vinegar in water before meals may improve insulin sensitivity

Sample Meals for Stable Blood Sugar

Breakfasts:

- Greek yogurt with berries, a drizzle of honey, and pumpkin seeds or chopped nuts

- Vegetable omelette and avocado

- Overnight oats made with chia seeds, cinnamon, and protein powder

Lunches:

- Large salad with leafy greens, colourful vegetables, chicken or chickpeas, olive oil and vinegar dressing

- Soup with beans or lentils and a side of vegetables

- Leftovers from a balanced dinner

Dinners:

- Grilled fish with roasted non-starchy vegetables and quinoa

- Stir-fry with plenty of vegetables, tofu or chicken, and brown rice

- Mediterranean bowl with hummus, olives, vegetables, and a small portion of whole grains

Snacks:

- Apple slices with almond or wholegrain peanut butter- a favourite of mine!

- Greek yogurt with cinnamon and a few walnuts

- Vegetable sticks with guacamole

- A small handful of mixed nuts and seeds

 Listen to Your Body

Perhaps the most valuable lesson I've learned through measuring my glucose responses is that everyone's body responds differently to foods. What causes a spike for me might not for you. This is where personalised nutrition tools like continuous glucose monitors or programs like Zoe can be incredibly valuable.

By understanding your unique responses, you can make targeted adjustments to your diet that work specifically for your metabolism.

The DrVixTakeaway

Managing blood sugar isn't just about avoiding diabetes or losing weight—it's about optimising your energy, reducing inflammation, and supporting long-term health. By making thoughtful food choices and strategic food combinations, you can avoid the rollercoaster of spikes and crashes, maintain steady energy throughout the day, and reduce your risk of metabolic disorders.

Remember my yogurt and honey example—sometimes a small addition like pumpkin seeds can make a significant difference in how your body processes a meal. These small changes, consistently applied, can lead to profound improvements in how you feel day to day and in your long-term health outcomes.

What food combinations have you noticed affect your energy and hunger levels? I'd love to hear about your experiences in the comments!

Disclaimer: While I am a medical doctor sharing evidence-based information, this blog is intended for educational purposes only. Each individual's health situation is unique, and the information provided here should not replace personalised medical advice from your healthcare provider. Always consult with your doctor before making significant changes to your diet, especially if you have existing health conditions or are taking medications.

For a more comprehensive exploration of this topic and its relationship to inflammation, look for my upcoming book "The Inflammation Game," where I delve deeper into the science of metabolic health and practical strategies for optimising wellbeing.