You must be wondering how do you know if your blood sugar is spiking without performing any tests? Sometimes the signs are subtle—like feeling unusually sleepy or sluggish after a meal, getting irritable for no clear reason, or suddenly craving something sweet even though you just ate. These little signals are often your body’s way of saying your blood sugar has gone up too fast, and now it’s crashing.

Keeping your blood sugar levels steady isn’t just important for people with diabetes—it’s something we can all benefit from. Frequent spikes and crashes can leave you feeling tired, foggy, irritable, and constantly craving more food. Over time, those ups and downs can take a toll on your health.

 

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Why Keeping Blood Sugar Spikes Short and Small Matters for Your Health?

Keeping your blood sugar spikes in check can help you spend more time in your target range—also known as your time in range—which is great for your long-term health. Everyone’s target range can be a bit different, so it’s important to check in with your healthcare team to figure out what’s right for you.

As a general guideline, the International Society for Paediatric and Adolescent Diabetes (ISPAD) suggests aiming for a post-meal blood sugar range of 5.0–10.0 mmol/L, especially when there’s no active bolus insulin still working in your system.
When blood sugar runs high, the symptoms can vary from person to person—but common signs include feeling really thirsty, worn out, more stressed than usual, and needing to use the bathroom a lot.

By reducing those sugar spikes after meals, you’re likely to notice a boost in energy, clearer thinking, better physical performance, and an overall lift in your mood—plus, fewer of those frustrating symptoms in the moment.

 

Related story: Signs of Low Blood Sugar And Its Management

 

Consume Protein & Fats First

One simple trick that can make a big difference: start your meals with some protein or healthy fats. These slow down how fast your body digests carbs, which means your blood sugar won’t shoot up so quickly. Let’s say breakfast is your trouble zone. Instead of a bowl of cereal (which your body turns into sugar pretty fast), try something like a slice of whole grain toast with an egg and some avocado. That combo gives you protein, fat, and fibre—all of which help keep your blood sugar more stable.
Even something as easy as eating your salad or veggies before diving into the rest of your meal can help. They don’t have a lot of carbs and give your body a bit of a head start before the heavier stuff comes in. And if you're feeling full halfway through a big meal—save the rest for later. It's better than overloading your system all at once. Also, quick reminder: blood sugar tends to be naturally higher in the morning, so breakfast really sets the tone for the day.

 

Related Post: The Diabetes Guide: How To Balance Your Blood Sugar

 

Take a 15-Minute Walk After You Eat

If you are someone who feels sleepy after having their meal, then it is clearly a signal of blood sugar spike. The best solution- walk. This is one of the easiest and most underrated hacks. Just walking for 10–15 minutes after a meal (nothing intense), even just around your house or the block—can help bring your blood sugar back down.
Your muscles actually soak up some of that sugar from your meal while you're moving, so your insulin doesn’t have to work as hard. If dinner tends to be your biggest meal, this is a great time to build in a little walk. Think of it as helping your body digest—just with movement instead of more food.

 

Related Post: Sugar Substitute: Healthy Sweetener Alternatives For People With Diabetes

 

Choose Low Glycemic Foods 

Carbs aren't the enemy—it’s more about which ones you choose and how you pair them. Low glycemic index foods digest more slowly, which means less of that blood sugar rollercoaster.Think lentils, oats, sweet potatoes, berries, chickpeas, and non-starchy veggies. Even little swaps help: like quinoa instead of white rice, or a piece of dark rye toast instead of a white bagel.
Also, adding a little fat or fibre to your carbs makes them hit your system more gently. Peanut butter on an apple, hummus with carrots, or Greek yogurt with some berries—simple pairings that go a long way.

 

Related Post: 5 Ways Sugars Are Hiding In Plain Sight In Your Food

 

Add Food Barriers or Split Up Meals

Foods that are mostly fat or protein help slow down how quickly carbs are digested and absorbed. That’s why balanced meals work best—think protein (from either animal or plant sources), healthy fats (like oils or nuts), low glycemic carbs, and veggies packed with fibre.
You can totally use this to your advantage. For instance, if breakfast tends to spike your blood sugar and you usually go for cereal, try switching it up with a slice of toast topped with an egg and some avocado. The protein and fat in the egg help slow things down, which can keep your blood sugar steadier after eating.

Another simple tip is to eat your veggies or salad first—since they’re low in carbs, they give your body a head start before the heavier stuff kicks in. And if your meal is on the larger side, it might help to save part of it for later instead of eating it all at once. Also worth remembering: blood sugar often runs higher in the morning thanks to the dawn phenomenon, so what you eat at breakfast really matters.

 

Related story: 6 Tips on Living Well With Type 2 Diabetes

Manage Stress & Get Enough Sleep

It’s wild how much stress and sleep mess with your blood sugar—but they really do. When you’re stressed, your body releases hormones like cortisol that can actually raise your blood sugar, even if you haven’t eaten anything. That’s why even on “healthy” days, things can feel off if your stress is high.

Same goes for sleep. A bad night can throw your insulin sensitivity out the window the next day, which makes it harder for your body to handle carbs. It’s not just about getting 7–8 hours—it’s also about quality. So if you’re tossing and turning or waking up a lot, that’s worth paying attention to. Simple things like going to bed at the same time each night, cutting screen time before sleep, or even doing a few minutes of deep breathing during the day can make a real difference.

 

Related story: Managing Diabetes Naturally

 

Prioritise Fibre for Slow Glucose Release

Fibre is your best friend when it comes to blood sugar. It slows down how quickly your body absorbs sugar from food, so your levels stay more steady. Plus, it keeps you full longer, which can help cut down on cravings later.
The goal is to get fibre in with every meal if you can. Think veggies (especially the non-starchy kind), beans, lentils, seeds, berries, and whole grains. Even tossing some chia seeds or flax into your smoothie, or adding greens to your sandwich, is a step in the right direction. It doesn’t need to be complicated- just a little planning goes a long way.

 

Related story: Healthy Eating Tips For Diabetes

 

Swap Ultra-Processed Foods With Whole Foods

You don’t have to eat “perfectly” all the time, but the more you can cut back on ultra-processed stuff, the better your blood sugar (and energy, and mood) will be. Processed foods—like packaged snacks, sugary drinks, and fast food—usually break down super fast in your body, which causes those big sugar spikes.

Whole foods, on the other hand, take more time to digest and come with fibre, vitamins, and other good stuff that help your body process carbs in a more balanced way.
An easy rule: if it has a long ingredient list with stuff you can’t pronounce, it’s probably worth swapping. Go for foods that look close to how they grow fruits, vegetables, eggs, nuts, fish, whole grains, etc. They’re not only better for blood sugar, they just make you feel better overall.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

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