Blood sugar spikes can happen more easily than most people realize and are often triggered by everyday habits. When blood sugar levels rise sharply after eating, it can lead to energy crashes, increased hunger, and, over time, contribute to insulin resistance and metabolic issues.
Surprisingly, common habits you’re practicing daily can all contribute to these spikes if you’re not careful. Being aware of these hidden triggers can make a significant difference in managing blood sugar levels.
We checked in with Dr. Edmond Hakimi, Medical Director at Wellbridge, and Trista Best, MPH, RD, LD, to learn about four surprising but common mistakes you’re making daily that can spike blood sugar levels. They revealed that not getting enough sleep, skipping meals, eating high-glycemic foods, and not being active are the ones that can impact your health. Read on to get all their insights.
1. Not getting enough sleep
Not getting enough sleep can lead to blood sugar spikes by disrupting the body’s ability to regulate glucose effectively. Sleep deprivation affects insulin sensitivity, making cells less responsive to insulin, which leads to higher blood sugar levels.
"When we do not get enough rest, our bodies produce more cortisol (a stress hormone), which can cause blood sugar to rise. Poor sleep also reduces insulin sensitivity, making it harder for our bodies to stabilize blood sugar levels," says Dr. Hakimi.
2. Skipping meals
When you skip a meal, blood sugar levels may drop initially, causing your body to release stored glucose to compensate. This often triggers stress hormones like cortisol to be released, which can lead to a sharp increase in blood sugar levels.
"Skipping meals might seem harmless, but it often leads to low blood sugar, which spikes when we finally eat. This cycle can be complex on the body, especially if the first meal back is high in carbs, leading to a rapid increase in blood sugar," explains Dr. Hakimi.
3. Being inactive
When you’re not active, glucose remains in the blood for a longer period of time, leading to elevated blood sugar levels. Regular movement helps increase insulin sensitivity, allowing your cells to respond more effectively to insulin.
Dr. Hakimi notes, "Physical activity helps muscles use glucose for energy, which lowers blood sugar. When we are primarily inactive, especially after eating, blood sugar levels tend to stay higher for longer, putting extra stress on insulin and making it harder to keep blood sugar stable."
4. High-glycemic foods
High-glycemic foods spike blood sugar quickly because they break down rapidly into glucose. These foods, such as white bread, sugary snacks, and processed cereals, are low in fiber and protein, which normally slow down the digestion process.
"When these foods are digested, they quickly release glucose into the bloodstream, causing a sharp rise in blood sugar levels," says Best. She adds, "In response, the body releases insulin to lower blood sugar, but this can lead to a rapid drop in glucose later. This sudden drop may trigger the release of stress hormones, like cortisol and adrenaline, which can interfere with sleep by causing nighttime awakenings or preventing deep rest."
