Understanding and Preventing Blood Sugar Spikes

Introduction

A blood sugar spike refers to a sharp rise in blood glucose levels after eating, followed by a rapid drop. Even if fasting blood sugar appears normal, post-meal spikes can go unnoticed in routine health checks. This condition increases the risk of lifestyle-related diseases such as diabetes and atherosclerosis.

Causes of Blood Sugar Spikes

• Meals centered on carbohydrates (rice, bread, noodles)
• Consumption of sugary drinks and snacks
• Eating quickly or skipping meals (especially breakfast)
• Starting meals with high-sugar foods

These factors can lead to excessive insulin secretion, causing a rapid drop in blood sugar and symptoms like drowsiness and fatigue.

Prevention Strategies

• Change the order of eating: Start with vegetables, then protein, then carbohydrates to slow glucose absorption.
• Avoid carbohydrate-only meals: Add side dishes to balance sugar intake.
• Eat slowly: Chewing thoroughly helps stabilize insulin response.
• Light exercise after meals: Activities like walking can help regulate blood sugar.

Conclusion

Blood sugar spikes can occur in everyday eating habits. Recognizing and adjusting your diet and activity patterns early can help reduce the risk of chronic conditions.

References

• MHLW e-Health Net – Postprandial Hyperglycemia
• Japan Health Insurance Association – False Hunger and Blood Sugar
• Saiseikai – Preventing Blood Sugar Spikes
• CDC – Manage Blood Sugar
• WHO – Diabetes Fact Sheet