Every now and then, a mechanism of the human body is "rediscovered" on the internet and starts to be promoted as a solution to achieve a certain goal.
This is also the case with videos that have recently appeared advising people who want to lose weight on how to avoid sudden increases in blood sugar levels, and the topic has already garnered millions of views on social media.
A sudden increase in glucose, or blood sugar, occurs when we eat foods rich in carbohydrates (sweets, pasta, but also healthier foods such as bananas) on their own, without the addition of other nutrients, such as protein and fiber.
When we consume carbohydrates, they are broken down in the body and converted into glucose (a type of sugar).
"When blood sugar levels are high, the body tries to lower them by secreting insulin, a hormone that is responsible for 'cleaning' excess sugar from the blood and transporting it into the cells, so that it doesn't remain in the bloodstream," explains Livia Hasegawa, a nutritionist and exercise physiology specialist from Brazil.
However, when the amount of sugar is too high for insulin to regulate, the body creates reserves of something that many people do not want, which is fat.
That's why experts consulted by the BBC describe an increase in blood sugar as one of the body's main mechanisms for gaining unwanted pounds, but also as a risk factor for long-term health problems.
The good news is that this can be controlled with simple changes in diet and lifestyle.
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What happens in the body when blood sugar levels rise?
What is the danger of a sudden increase in blood sugar levels?
For diabetics, who don't have enough insulin, a spike in blood sugar levels is a serious problem.
This increase can cause immediate symptoms such as extreme fatigue, severe thirst, and blurred vision.
In more severe cases, when the body cannot use glucose as an energy source, it begins to burn fat and produce so-called "ketone bodies".
When these substances accumulate in large amounts, the blood becomes acidic, which can compromise organ function and lead to serious complications, such as kidney and heart damage.
"In such cases, when the patient consumes foods with a very high glycemic index, it is necessary to use drug therapy to compensate for the function performed by insulin in healthy people," explains Marijana Melendez, a nutritionist who is doing postgraduate studies in clinical research at Harvard University in the United States (USA).
Although the body of healthy people has natural mechanisms for regulating blood sugar, this does not mean that they are completely protected from negative consequences.
"When blood sugar levels are elevated for a long time, it can have a toxic effect on blood vessels."
"So even people who are not diabetic can develop health problems if their diet does not contain enough fiber and protein to help reduce blood sugar spikes."
"One possible problem is high blood pressure," Melendez explains.
An increase in blood sugar levels also has a direct impact on fat deposition.
"The insulin that the body secretes to 'clear' sugar from the blood is also an anabolic hormone, meaning it signals the body to store energy."
"This storage mechanism converts excess glucose into body fat, most commonly in the abdominal area."
"This way, the body creates energy reserves for future use," says Hasegawa.
The nutritionist adds that this is just one of the factors that contribute to weight gain.
Another key factor is consuming more calories than the body needs.
"Excess calories, regardless of their source – whether they come from carbohydrates, fat or protein – can lead to fat accumulation."
"However, carbohydrates, especially refined and processed ones, are most commonly consumed because they are readily available in foods such as bread, biscuits, and snacks such as French fries and chips," explains the nutritionist, concluding that these two causes of weight gain are largely related.
In addition, the rapid absorption of these carbohydrates can cause so-called "reactive hypoglycemia" (a sudden drop in blood sugar after a meal, usually within four hours).
"After eating, blood sugar levels rise rapidly, the body secretes insulin to balance it, and then glucose levels drop rapidly, which can cause fatigue or increased hunger."
How to avoid sudden spikes in blood sugar
Combining carbohydrates with fiber, protein, or healthy fats is the most commonly used strategy to prevent blood sugar spikes.
"Eating fiber and protein before carbohydrates helps slow down the absorption of glucose."
"For example, when eating pasta, it's a good idea to start the meal with a salad and then add a source of protein, such as meat (if it's a bolognese sauce), or pieces of chicken or tuna."
"This strategy, known as glycemic load, slows digestion and reduces the impact of carbohydrates on blood sugar levels," explains Hasegawa.
As sources of fiber, Melendez recommends oat bran, psyllium husks, and flaxseed, as well as natural foods such as vegetables and fruits.
The recommended daily amount of fiber for adults is at least 14 grams, which the nutritionist considers a "challenging goal" due to the limited amount of fiber in foods.
To put that into perspective, a cup of cooked broccoli contains about five to six grams of fiber, while two tablespoons of oatmeal contains two to three grams.
"A practical tip is to choose carbohydrates that naturally contain fiber."
"For example, instead of drinking orange juice, eat the whole fruit with the pulp."
"Instead of white bread, choose wholemeal."
"This way you can increase your fiber intake without restricting carbs," says Melendez.
"Many people avoid certain foods, like beets, because they believe they contain too many carbohydrates."
"However, we rarely eat just one food."
"Beets, for example, are usually combined with other foods, such as meat, beans, and salad, which contributes to the balance of the meal."
"The same goes for bananas – if we combine them with oatmeal and yogurt, we get a balanced meal."
Melendez also explains that, in addition to causing a sharp increase in blood sugar levels, foods with a high glycemic index, such as white rice and potatoes, make you feel hungry more quickly after a meal.
This happens because these foods are mostly made up of carbohydrates with little fiber.
"To avoid this, the principle is the same - combine carbohydrates with fiber-rich ingredients, such as bran, or with protein sources, such as eggs, cheese, or shredded chicken."
"This way, we reduce the glycemic load of the meal and prolong the feeling of satiety, which helps control body weight," explains Melendez.
Physical activity also helps regulate blood sugar levels.
"Muscles have the ability to take up sugar directly from the blood, even without the action of insulin, which is especially important for people who have insulin resistance or diabetes," adds Hasegawa.
The danger of obsessive control
Understanding how food affects our bodies can help us make positive changes, but nutritionists warn that we should be careful when trying to control every process in our bodies.
"People shouldn't become obsessed with their diet, because it can become too burdensome."
"People who do not have insulin resistance, glucose intolerance, or diabetes simply need to engage in regular physical activity and include sources of fiber and protein in every meal."
"There is no need to obsessively avoid foods with a high glycemic index."
When are fast-absorbing carbohydrates useful?
Consuming foods with a high glycemic index is beneficial after intense physical activity or long-term training, such as running or cycling for more than an hour.
After training, it is necessary to replenish glycogen stores, which is an easily accessible form of glucose in the body.
"During this period, muscles are much more willing to take up glucose, so it is recommended to consume carbohydrates that are quickly absorbed, such as bread, to stimulate muscle recovery."
"This is especially useful for those who train twice a day or want to increase muscle mass."
"Even people on a weight loss regimen can use this period to eat the carbohydrates they like without the risk of gaining fat, but it's important to be precise about the amount," explains Hasegawa.
A good choice for a snack right after training can be dried fruit, such as apricots and raisins, potatoes, or cornflakes (without added sugar).
Even a small amount of sugar-rich foods can help quickly replenish glycogen stores, but it's important to eat them in moderation to avoid excess calories.
A few hours after training, protein intake – whether through food or supplements – is also crucial for stimulating protein synthesis in muscle tissue, thereby accelerating muscle tissue recovery and growth.
Fiber, such as whole grains, vegetables, and leafy green vegetables, should not be eaten for at least two hours after consuming glucose and fructose, as it slows down the absorption of carbohydrates.
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