How Blood Sugar Spikes Affect People Without Diabetes

Most people who don’t have diabetes don’t think much about their blood sugar (glucose) levels. However, blood sugar spikes and crashes can affect everyone.

“Everyone’s blood sugar levels go up and own naturally throughout the day,” says Jacob Wolf, ND, LAc, DipACLM, a naturopathic doctor and acupuncturist at University Hospitals Connor Whole Health. “But significant and frequent highs and lows can cause negative health effects, even for people who don’t have prediabetes or diabetes.”

What Causes Blood Sugar Spikes?

Eating and drinking are the main causes of blood sugar spikes, especially foods and drinks that are high in sugar and other refined carbohydrates. Other cause of rises in blood sugar include:

• Skipping breakfast. Your blood sugar is more likely to spike after lunch and dinner if you skip breakfast.
• Not getting enough sleep. Lack of sleep makes your body use insulin less efficiently, which can lead to spikes in blood sugar.
• Inactivity. Not moving enough between meals can cause your muscles not to absorb glucose from the blood.
• Stress. The stress hormone cortisol tells your liver to release blood sugar into your body. This means that chronic stress can lead to frequent and longer high blood glucose spikes.
• Medications: Certain medications, such as steroids, water pills and some antidepressants, can raise blood sugar levels.
• Dehydration. If you’re dehydrated, the concentration of glucose in your blood can be higher than it would be normally.

How Do You Know if You’re Experiencing a Blood Sugar Spike?

Even people without diabetes can feel the effects of a high blood sugar spike – sometimes called a “sugar rush.” The most obvious effect is a short-lived increase in energy or alertness.

A high blood sugar spike can be followed by a sharp drop in blood sugar — or “sugar crash” — that occurs about 1 hour after your meal or snack. A sugar crash can cause a sudden decrease in energy levels and other symptoms, such as:

• Intense hunger
• Irritability
• Fatigue
• Anxiety
• Headaches
• Difficulty concentrating
• Jitters
• Shakiness
• Dizziness

Long-Term Effects

“Over time, frequent high blood sugar spikes can also put you at higher risk for developing chronic health conditions such as prediabetes and diabetes,” says Dr. Wolf.   

In addition, some studies suggest that regular glucose spikes in people without diabetes can lead to:

• Endothelial (blood vessel lining) dysfunction, which can contribute to cardiovascular disease.
• Inflammation, which increases your risk for a number of chronic diseases.
• Oxidative stress, which can damage cells, proteins and DNA.
• Problems with energy, mental health, mood and sleep.

When Might Someone Without Diabetes Want to Monitor Their Blood Sugar?

Glucose monitoring has become much more accessible and can be a useful wellness tool for people trying to improve their overall health. Continuous glucose monitors (CGMs) provide quick insight into how your body responds to different foods, so that you can see if a specific food or meal causes abnormal spikes or dips in blood sugar. 

“Newer over-the-counter CGMs, such as Lingo and Stelo, allow people without diabetes to track their blood sugar highs and lows,” says Dr. Wolf. “These monitors can be particularly useful for people who have a family history of diabetes and want to take preventative measures. In addition, CGMs can help people manage energy and control weight gain. They can also provide useful information for athletes.”

When to Get Medical Help

“Most people without diabetes do not sense the daily ups and downs of their blood sugar,” says Dr. Wolf. “However, if you frequently experience lightheadedness, nausea, rapid heart rate or fatigue after meals, you should see a provider. These could be signs that your blood sugar is off. Also, see a doctor if you develop excessive thirst, frequent urination or unexplained weight gain/loss.”

People without diabetes who use a CGM should consult their doctor if they experience:

• Prolonged blood sugar levels above 180 milligrams per deciliter (mg/dL) after meals.
• Fasting blood sugar levels regularly above 100 mg/dL.
• Frequent blood sugar lows below 70 mg/dL.

How Can People Without Diabetes Keep Their Blood Sugar Balanced?

“The best way to keep your blood sugar levels in check is to eat a balanced diet focused on whole foods, including fruits, vegetables, lean proteins and healthy fats,” says Dr. Wolf. “Also, try to keep your mealtimes roughly the same every day.”

Other good habits that can help you maintain normal blood sugar levels include:  

• Regular exercise.
• Maintain a healthy body weight.
• Stay hydrated.
• Limit dietary sugar and other refined carbohydrates.
• Eat high-fiber foods.
• Get regular sleep.
• Practice stress management techniques.
• Limit alcohol consumption.
• Avoid tobacco products.

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At UH Connor Whole Health, our experts use evidence-based therapies and lifestyle approaches to help you achieve optimal health and healing.