Health coach and parliamentary advisor Steve Bennett recommends incorporating three key food groups—fibre, protein, and healthy fats—into every meal to prevent blood sugar spikes that can lead to energy crashes, sugar cravings, and mood swings. These spikes, even in healthy individuals, can reach levels comparable to those in diabetics and often go undetected.
Why Blood Sugar Spikes Matter
Carbohydrates such as bread, pasta, fruit, and sweets are converted to glucose in the digestive system. After a meal, the hormone insulin facilitates glucose absorption from the blood. In healthy people, blood sugar levels are carefully controlled within a tight range—approximately 4.0–4.5 mmol/L when fasting and no higher than 7.8 mmol/L two hours after eating, according to the British Heart Foundation. However, even healthy individuals experience post-meal spikes that can cause short-term symptoms like energy crashes, sugar cravings, and mood swings.
Over time, repeated high blood sugar peaks can lead to low-grade inflammation, reduced insulin sensitivity, and a heightened risk of cardiovascular disease, even in people without diagnosed diabetes. Steve Bennett explains: "Big blood sugar spikes are primarily caused by ultra-processed carbohydrates, especially those stripped of fibre." He advises that incorporating fibre (vegetables, salads, and whole grains), protein (lean meats, legumes, or tofu), and healthy fats (avocado, nuts, and olive oil) at every meal slows sugar absorption and helps maintain steady glucose levels.
Five Ways to Avoid Blood Sugar Spikes
1. Check Food Packaging
Steve warns that hidden sugars in "healthy" foods like granola bars, fruit juices, low-fat yoghurts, and smoothies often contain as much sugar as desserts and are big spikers. Unexpected culprits include rice cakes (which have a higher glycemic index than sugar), dried fruit, sushi with white rice, and sweet potato fries. He recommends examining labels for key indicators: more than 5g of sugar per 100g may cause moderate spikes, and above 10g per 100g is likely to trigger significant glucose elevation (often marked red on food labels). Aim for products where fibre is at least half the sugar content.
2. Eat Fibre First
Figures from the Food and Drink Federation reveal that only 9% of adults manage the recommended 30g of fibre per day. A survey from Saga Health Insurance suggests this shortfall may drive blood sugar crashes, cravings, brain fog, and potential long-term health issues. Consuming high-fibre foods before a meal can substantially reduce glucose spikes. Rather than cutting out carb-heavy treats, start with a salad, raw vegetables, or a handful of nuts. Pairing high-carb foods with protein and healthy fats slows digestion and moderates glucose impact—for example, combining dark chocolate with almonds or enjoying berries alongside a dessert.
3. Make Smart Swaps
For a satisfying, balanced snack, Steve recommends Greek yoghurt with berries, chia seed pudding, hummus with vegetables, nuts, or a boiled egg. He also suggests replacing white rice with cauliflower rice, using leafy greens instead of tortillas, and swapping tropical fruits for lower-glycemic berries.
4. Move After Meals
A simple 10-minute walk after eating can cut glucose spikes by up to 30%, according to Steve. Light movement encourages muscles to absorb excess sugar before it builds up, helping to keep blood sugar levels in check without gruelling exercise.
5. Avoid Nighttime Snacks
The body becomes increasingly insulin-resistant as the evening progresses, meaning identical foods consumed at night trigger a significantly higher glucose response compared to eating them earlier in the day. Steve explains: "Nighttime spikes disrupt sleep quality, impair overnight cellular repair, and contribute to morning brain fog. They also interfere with growth hormone release, which happens primarily during deep sleep and is essential for tissue repair and metabolic health."
