A couple of months ago I had the opportunity to wear a Lingo glucose monitor for 2 weeks. I've often over the years had times when I've craved carbs for an energy boost that when eaten then create a spike then a crash and more craving.....the 'spike-crash cycle'. I also used to get "hangry" - that hunger and irritability/anger that stems from a drop in glucose and creates a perfect storm for our hormones. Since my diagnosis and changing my nutrition this has been much much less so...almost not occurring....but occasionally it has surprised me - hence the interest in the monitor.
Was it worth it?
I did learn stuff - more of that in a mo....before then by coincidence the week after I finished I came across a new study that calls into question the usefulness of these blood-glucose plans for folks without diabetes.
In two controlled studies using 30 participants, researchers found only weak-to-moderate correlations between the same meals eaten a week apart. This means your body's response to your morning porridge might be completely different from meal to meal. Which if true, makes basing food choices on how you react to one meal pretty pointless (and even dangerous!). See more at: https://examine.com/research-feed/study/1jjKq1/?
Glucose spike dangers?
So glucose spikes are when you have more glucose in your bloodstream than your cells can take up. Some degree of rise is completely normal but it is the dips or crashes that can impact on long term health - research suggesting not least an increased risk for developing insulin resistance, type 2 diabetes, and cardiovascular issues.
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| Serious sugar spike material |
Sugar warnings?
Sugar and carbohydrates are the quickest to be converted to glucose - any not being used gets stored in the body. It is when it is too concentrated in the blood that it is called a glucose spike or blood sugar spike.
Many of us with cancer have heard the 'warnings' that sugar can impact cancer - but also hear the NHS and and others saying that it is all 'a myth' - see for example this piece by Cancer Research UK here. They write: "All of our healthy cells need glucose too, and there’s no way of telling our bodies to let healthy cells have the glucose they need without also giving it to cancer cells. And cancer cells also need lots of other nutrients too, like amino acids and fats; it’s not just sugar they crave. There’s no evidence that following a “sugar-free” diet lowers the risk of getting cancer, or that it boosts the chances of surviving if you are diagnosed."
The article goes on to note the concerns about sugar and obesity and the links between being overweight and cancer. However I do not think this takes seriously the growing evidence around the negative impact of refined sugar.
Read this blog by Robin Daly looking at this issue and evidence - he notes the views of NHS oncologist Professor Thomas: "Prof Thomas makes the point that, given the sheer volume of good evidence pointing towards dietary refined sugars and carbohydrates as both a source and driver of cancer, along with the catastrophic way that the grim reaper, cancer, is scything its way through developed nations around the globe, a zero-cost, safe intervention such as reducing intake of refined foods should be seen as eminently worth trying. Making utterly confident pronouncements about the absence of a relationship between sugar and cancer depends entirely on a totally suspect system that seeks to portray evidence as a binary ‘evidence/no evidence’ scenario, rather than as a more nuanced sliding scale of ‘more evidence’, ‘better evidence’."
Also see a useful and totally sensible discussion of sugar on this video of a Yes to Life Forum I helped host in October 2020 with nutritionist Kirstin Chick here.
Other factors
Spikes can also be caused by other factors like poor sleep, dehydration, caffeine, certain medications or stress - also during intense exercise. However it is most often eating carbs/sugar.
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| Mild, dark and black tahini on toast |
Some learning
My own monitor showed how my blood sugar spiked particularly after carbs - even just two oatcakes as a snack in the afternoon had a surprisingly large spike. In contrast the gluten-free toast with tahini's as part of a breakfast with a walk afterwards had less of a spike. Reducing snacking helped - and ensuring I had protein with every meal.
You will see the chart from my first week that I was missing the target but learning about some of the impacts....one noticeable improvement was going for a short walk after my evening meal.
The monitor I used was Lingo - others available - their app recorded great info and some useful tips but you need to download it as it seems to disappear from the app after the 2 weeks. Anyhow this rather basic info was from one of their blogs:
How to avoid a glucose spike
There are many ways to avoid a glucose spike naturally, and the best method is to be thoughtful with your food choices. Limit foods that are common sources of spikes such as refined carbohydrates, sugars, and sugary beverages, and instead opt for more complex carbohydrates that have fibre such as vegetables, fresh fruit, brown rice, quinoa, and whole grain bread. Even better, pair your carbohydrates with a source of protein and/or fat for a macronutrient-balanced option.
Other lifestyle habits that can help keep your glucose steady include getting quality sleep, staying physically active, drinking plenty of water, managing stress, and limiting alcohol.
A lot of this is pretty obvious but I guess for me it was still a useful exercise in helping me think about meals again - over the years since diagnosis some good habits slip a little - it was a good reminder even if the research noted above suggests they may not be so useful. Anyone with any questions re this should speak with their medical team - this blog was just my experience.
See blog on Ultra-processed foods being recommended by NHS (??!): https://myunexpectedguide.blogspot.com/2023/04/ultra-processed-foods-recommended-by.html
See blog on best nutrition/recipe books: https://myunexpectedguide.blogspot.com/2024/02/best-nutrition-on-recipe-books.html
