{"id":99574,"date":"2023-04-10T11:14:00","date_gmt":"2023-04-10T15:14:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=99574"},"modified":"2023-04-21T11:52:12","modified_gmt":"2023-04-21T15:52:12","slug":"stabilize-blood-sugar","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/","title":{"rendered":"How to Stabilize Blood Sugar Levels: 2 Helpful Tips"},"content":{"rendered":"\n<p>What causes blood sugar spikes? What are the consequences of frequent blood sugar spikes? <\/p>\n\n\n\n<p>Blood sugar spikes happen when your blood sugar rises and then falls sharply following a meal, resulting in lethargy and hunger. In her book<em> Glucose Revolution<\/em>, biochemist Jessie Inchausp\u00e9 offers some tips on how to stabilize blood sugar levels and prevent fluctuations in your energy levels throughout the day. <\/p>\n\n\n\n<p>Here&#8217;s a look at the dangers of blood sugar spikes and how to keep them stable. <\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Dangers of Blood Sugar Spikes<\/strong><\/h2>\n\n\n\n<p>When we experience blood sugar spikes, the pancreas releases insulin to store away the excess glucose as glycogen in the liver, muscles, and fat. The more glucose there is, the more insulin is released, and the more glucose has to be stored as fat.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>In addition, as the pancreas releases more and more insulin, our cells become resistant to the hormone.<\/strong> Because of this resistance, larger quantities of insulin are needed to store the same amount of glucose as glycogen.&nbsp;<\/p>\n\n\n\n<p>Eventually, the storage system fails\u2014the body can\u2019t store glucose as glycogen anymore. With nowhere and no way to store glucose molecules, their concentration in our bodies increases permanently.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-tip-1-eat-savory-foods-for-breakfast\"><strong>Tip #1: Eat Savory Foods for Breakfast<\/strong><\/h3>\n\n\n\n<p>The author argues that <strong>we shouldn\u2019t eat sweet, carbohydrate-rich foods at breakfast<\/strong> because we\u2019re especially vulnerable to <a href=\"https:\/\/www.shortform.com\/blog\/glucose-spikes\/\">glucose spikes<\/a> first thing in the morning. After sleeping and not eating for hours, the first thing we eat gets digested very quickly, so glucose from carbohydrate-rich foods is absorbed too rapidly. Then, this causes glucose spikes that throw our glucose out of balance for the rest of the day.&nbsp;<\/p>\n\n\n\n<p>The easiest way to stabilize blood sugar levels at breakfast is to eat savory foods. Inchausp\u00e9 suggests focusing on protein like eggs, then adding in some fiber and fat, such as kale and cheese.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: <a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/is-it-healthy-to-eat-eggs-every-day#:~:text=Eggs%20are%20also%20a%20great,for%20breakfast%20lunch%20or%20dinner.\" target=\"_blank\" rel=\"noreferrer noopener\">Some argue that eggs aren\u2019t a very healthy option<\/a> for a savory, protein-rich breakfast because they contain <a href=\"https:\/\/www.shortform.com\/blog\/what-should-my-cholesterol-be\/\">too much cholesterol<\/a>, which contributes to heart disease. However, studies suggest that eggs have a minimal negative effect on the body compared to other high-cholesterol foods. Additionally, they provide essential nutrients such as vitamins B12, D, and A. Just watch that you don\u2019t eat eggs with too many other foods high in saturated fats, salt, and cholesterol, like cheese, bacon, and butter. For a healthier option, try eating just egg whites with fibrous greens, or try cooking eggs in olive oil instead of butter.)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-tip-2-drink-diluted-vinegar\"><strong>Tip #2: Drink Diluted Vinegar&nbsp;<\/strong><\/h3>\n\n\n\n<p>Finally, Inchausp\u00e9 states that <strong>drinking one tablespoon of vinegar diluted in a glass of water before eating something sweet can reduce a glucose spike significantly.<\/strong> Additionally, consuming one tablespoon daily can decrease your overall glucose levels.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: You can use any kind of vinegar to experience the effects Inchausp\u00e9 describes, but <a href=\"https:\/\/www.healthline.com\/nutrition\/apple-cider-vinegar-dosage#wellness\" target=\"_blank\" rel=\"noreferrer noopener\">apple cider vinegar in particular has been studied<\/a> for its glucose-stabilizing properties. Research suggests that apple cider vinegar can improve insulin sensitivity, which is one way it lowers glucose levels. Recommendations for a pre-meal dose range anywhere from a tablespoon (like Inchausp\u00e9 suggests) to two tablespoons diluted in water. Apple cider vinegar is also thought to improve digestion, help fight infections, and reduce the risk of heart disease and cancer, but little research has been done to support these claims.)<\/p>\n\n\n\n<p>These glucose-lowering effects come from the acetic acid in vinegar, which briefly inactivates alpha-amylase. Without the enzyme doing its work, starch and sugars can\u2019t change into glucose as quickly, and we absorb glucose more slowly, preventing spikes.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: One study found that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32201919\/\" target=\"_blank\" rel=\"noreferrer noopener\">lemon juice also had an inhibiting effect on alpha-amylase<\/a>, reducing participants\u2019 glycemic response to bread (which is primarily starch). Lemon juice doesn\u2019t contain acetic acid, but <a href=\"https:\/\/www.healthline.com\/nutrition\/lemon-juice-acidic-or-alkaline\" target=\"_blank\" rel=\"noreferrer noopener\">it does contain a high concentration of citric acid<\/a>. This suggests that generally, acidic foods that lower the pH of a meal may help slow the digestion of starch.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What causes blood sugar spikes? What are the consequences of frequent blood sugar spikes? Blood sugar spikes happen when your blood sugar rises and then falls sharply following a meal, resulting in lethargy and hunger. In her book Glucose Revolution, biochemist Jessie Inchausp\u00e9 offers some tips on how to stabilize blood sugar levels and prevent fluctuations in your energy levels throughout the day. Here&#8217;s a look at the dangers of blood sugar spikes and how to keep them stable.<\/p>\n","protected":false},"author":7,"featured_media":27912,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17,16],"tags":[984],"class_list":["post-99574","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-health","tag-glucose-revolution","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Stabilize Blood Sugar Levels: 2 Helpful Tips - Shortform Books<\/title>\n<meta name=\"description\" content=\"Blood sugar spikes occur when your blood sugar rises and then dips sharply after a meal. Here are some tips for stabilizing your blood sugar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Stabilize Blood Sugar Levels: 2 Helpful Tips\" \/>\n<meta property=\"og:description\" content=\"Blood sugar spikes occur when your blood sugar rises and then dips sharply after a meal. Here are some tips for stabilizing your blood sugar.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-10T15:14:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-21T15:52:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2021\/02\/blood-cells-red-science-medicine-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Darya Sinusoid\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Darya Sinusoid\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/\"},\"author\":{\"name\":\"Darya Sinusoid\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/0421cce75bc249b11e2517b3a91f9c46\"},\"headline\":\"How to Stabilize Blood Sugar Levels: 2 Helpful Tips\",\"datePublished\":\"2023-04-10T15:14:00+00:00\",\"dateModified\":\"2023-04-21T15:52:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/\"},\"wordCount\":663,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/02\/blood-cells-red-science-medicine-scaled.jpg\",\"keywords\":[\"Glucose Revolution\"],\"articleSection\":[\"Food\",\"Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/\",\"name\":\"How to Stabilize Blood Sugar Levels: 2 Helpful Tips - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/stabilize-blood-sugar\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/02\/blood-cells-red-science-medicine-scaled.jpg\",\"datePublished\":\"2023-04-10T15:14:00+00:00\",\"dateModified\":\"2023-04-21T15:52:12+00:00\",\"description\":\"Blood sugar spikes occur when your blood sugar rises and then dips sharply after a meal. 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