What’s Really Happening to Your Body When Your Blood Sugar Spikes?

Do you ever feel tired and sluggish after a meal, even though you ate what seemed like a healthy lunch? Or maybe you struggle with sugar cravings throughout the day, even though you’re trying to eat well. You’re not alone—these are common problems, and many people don’t realize they’re directly tied to blood sugar imbalances.

Here’s the thing: many of us believe that sugar is only a problem if we’re eating candy or sugary drinks. But in reality, it’s not just the obvious sugary foods that affect your blood sugar. Even foods that seem healthy—like pasta, bread, or fruit—can cause those unwanted spikes and crashes.

In Glucose Revolution, Jessie Inchauspe challenges these misconceptions and shares simple, science-backed strategies to help control your blood sugar. By making a few small changes in your eating habits, you can feel more energized, reduce cravings, and even protect your long-term health.

But before we dive into the solutions, it’s important to understand why blood sugar balance is so crucial for our well-being. Let’s take a look at how blood sugar affects your body and why it’s worth paying attention to.

Why Does Blood Sugar Matter for Your Health? Even If You’re Not Diabetic

Blood sugar isn’t just a concern for people with diabetes. Even healthy individuals experience the effects of blood sugar spikes and crashes.

When we eat foods that cause rapid blood sugar spikes—like sugary snacks or carbs—we often feel a quick burst of energy. But soon after, we crash, feeling tired, irritable, and craving more sugar.

Over time, this cycle can increase the risk of serious health conditions, including heart disease and diabetes. But the good news is, you can break the cycle by balancing your blood sugar.

It’s not about cutting sugar entirely—it’s about understanding how food and lifestyle choices impact blood sugar, and making small adjustments for better health.

4 Practical Ways to Control Blood Sugar

1. Food Order Matters

One easy way to keep blood sugar stable is by eating your foods in a specific order.

Start with vegetables, followed by protein, and save carbs for last. Why? Vegetables are high in fiber, which helps slow down sugar absorption. Protein and healthy fats also help prevent blood sugar spikes.

By eating in this order, your body can process food more effectively without overwhelming your system with a sugar spike.

2. Focus on Fiber and Healthy Fats

Fiber-rich foods are key for controlling blood sugar. Vegetables, beans, and whole grains are great sources.

Fiber helps slow digestion, which prevents sudden sugar spikes. Combine fiber with healthy fats—like those found in avocados, nuts, and olive oil—and you’ll feel fuller longer, reducing cravings.

This combination stabilizes glucose levels and keeps you energized throughout the day.

3. Meal Timing is Key

It’s not just about what you eat—it’s when you eat it. Inchauspe recommends avoiding late-night snacking.

Giving your body time to rest between meals helps regulate blood sugar naturally. It also supports better digestion and keeps insulin levels in check.

Try eating at regular intervals and avoid eating too close to bedtime for better blood sugar control.

4. Move After Meals

A short walk after eating is one of the easiest ways to help control blood sugar.

It doesn’t have to be a strenuous workout—just a light walk can make a big difference. This helps your body process glucose more effectively, preventing post-meal sugar spikes.

Plus, it’s an easy way to fit in extra movement without hitting the gym.

How Small Changes Lead to Big Results

You don’t need to overhaul your whole lifestyle to start controlling blood sugar. Small changes add up over time.

Start with one or two simple tweaks. For example, eat vegetables before carbs or take a short walk after meals.

These small adjustments can have a big impact on your energy, mood, and even cravings. As you get used to these changes, you’ll likely notice big improvements in how you feel.

Take Control of Your Blood Sugar

Controlling your blood sugar is about more than just cutting out sugar—it’s about making mindful choices every day.

By adjusting your food order, focusing on fiber and healthy fats, timing your meals right, and getting moving after meals, you can feel better and protect your health.

Start small today. Make one simple change and see how it impacts your day. It’s easier than you think to take control of your health!