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Glucose Spikes Explained:
the hidden ENEMY in Your Life

Hello, Angels! I'm Jessie, a biochemist obsessed with helping you feel your absolute best. Welcome back to the second episode of my show and today we’re diving into a topic that's crucial yet often overlooked – Glucose Spikes. Whether you have diabetes or not, understanding glucose spikes is key to managing your health.

Glucose spikes aren’t just a diabetic concern. As we learned from the eye-opening 2018 Stanford study "Glucose Types Reveal New Patterns of Glucose Dysregulation” (Hall et al. 2018, PMID: 30040822) everyone, regardless of their diabetes status, can experience these spikes. Astonishingly, 80% of participants without diabetes had significant glucose spikes after a simple meal like breakfast cereal. It's a wake-up call for all of us: glucose management isn’t exclusive to diabetes.

Summary of methods
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STUDY SPOTLIGHT: Glucose spikes in people without diabetes

  • Methods: In this study from Stanford University, a subset of 30 participants without diabetes were given standardized meals and their glucose levels were monitored via continuous glucose monitors.:

  • Results: The participants had vastly different responses to the same meal, with some seeing very small spikes and others having huge spikes within the diabetic range. The meal caused glucose spikes in the prediabetic range in 80% of individuals in this study.

  • Conclusion: People without diabetes can still experience glucose increases into previously thought to be unattainable ranges.


We often underestimate the impact of what we eat on our blood sugar levels. When we consume carbs, they break down into glucose, causing a spike in our bloodstream. These spikes are more than just numbers on a graph; they have real consequences:


  1. Mitochondrial Stress: Excessive glucose can overload our mitochondria, leading to fatigue and energy drain. It's like pushing your body's energy factories into overdrive without a break.

  2. Glycation and Aging: Higher glucose levels accelerate glycation, akin to internal aging. Like a chicken in the oven, our bodies 'cook' over time, and excessive glucose speeds up this process, manifesting as wrinkles and internal organ wear.

  3. Insulin and Fat Storage: In response to these spikes, our body releases insulin to manage the excess glucose, which often results in storing it as fat. This is a key factor in weight gain and metabolic issues.

Summary of methods
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Glucose spikes lead to a sharp increase in insulin production by the pancreas.
Insulin then stores excess glucose away into liver, muscle, and fat cells to
protect us from excess glucose in our bloodstream


But it's not all doom and gloom. There are practical, everyday strategies to manage these spikes:

  • Savory over Sweet: A savory breakfast can stabilize your morning glucose levels.

  • Vinegar Magic: A dash of vinegar in water before meals can help lessen the glucose rise.

  • Veggie Starters: Begin your meals with veggies to slow down glucose absorption.

  • Walk it Off: A brief stroll post-meals aids in glucose utilization, easing the burden on your insulin.


Want to learn more?

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