Not Just Diabetics, Glucose Spikes Matter For Everyone – Here’s Why

We have seen how diabetics keep monitoring their blood sugar levels. Some of them do it daily using a glucose monitor at home, while others get it checked monthly from a clinic. But what if we tell you that monitoring your sugar levels or glucose spike is not just for the ones who have diabetes. Those who are not diabetics, they should also monitor their sugar levels. Now, you must be thinking what is the need? Well, you might be shocked to know that keeping track of your glucose spike is actually really important. Read ahead.

To get a better understanding of this, we reached out to Dr Mahesh DM, Consultant – Endocrinology, Aster CMI Hospital, Bangalore. Let us take a look at what the expert has to say.

What Is Glucose Spike?

First, let us tell you what glucose spike actually is. “A glucose spike is a quick and sharp rise in your blood sugar level after eating certain foods, especially those high in sugar or refined carbohydrates. When you eat these foods, your body breaks them down very fast, releasing glucose into the blood. This sudden jump forces the pancreas to release extra insulin to bring the sugar level back to normal. After the spike, blood sugar may drop quickly, which can make you feel tired, hungry, or shaky.” explains Dr Mahesh DM.

He adds, “Frequent glucose spikes are not healthy because they can stress the body and, over time, increase the risk of weight gain, diabetes, and heart problems. Eating balanced meals with fibre, protein, and healthy fats can help prevent these sudden rises in blood sugar.”

Common Causes Of Glucose Spikes

On this note, Dr Mahes DM shares some of the most common causes of glucose spikes:

• Eating foods that break down quickly into sugar, such as sweets, white rice, white bread, pastries, and sugary drinks. These foods enter the bloodstream fast and raise blood sugar suddenly.
• Eating large meals or skipping meals and then eating too much at once can also cause spikes. Having very low fibre or low protein in meals makes glucose rise faster because there is nothing to slow down the digestion process.
• Drinking fruit juices instead of whole fruits can also lead to quick sugar jumps.
• Stress, lack of sleep, and little physical activity can affect how the body uses insulin, causing higher spikes.
• Eating too fast or eating late at night can also make glucose rise more sharply.

Also Read: Skipping Sleep? Study Shows How You Could Be Raising Your Diabetes Risk

Can Non-diabetics Get High Blood Sugar?

Many people are of the notion that only diabetics experience glucose spikes. But let us break the news for you – that is not true. “Yes, non-diabetic people can also experience high blood sugar, especially after eating certain foods or during stressful situations. This happens when the body cannot use insulin quickly enough to manage a sudden rise in glucose,” answers Dr Mahesh DM.

He adds that eating meals high in sugar or refined carbs, skipping meals, eating very large portions, or drinking sugary beverages can cause temporary high blood sugar, even in healthy people. “Stress, poor sleep, certain medicines like steroids, and lack of physical activity can also raise blood sugar levels. These spikes do not mean the person has diabetes, but frequent high readings may increase the risk of developing diabetes in the future. Maintaining balanced meals, regular exercise, and good sleep can help keep blood sugar stable,” advises the expert.

What Is The Normal Level Of Blood Sugar Fluctuation?

How to differentiate whether your glucose levels are in normal range or not? Let us help you understand. “A normal blood sugar fluctuation for a non-diabetic person stays within a healthy and stable range throughout the day. Before eating, most non-diabetic people have blood sugar levels between 70–99 mg/dL. After eating, the level usually rises but should stay below 140 mg/dL within two hours. These small rises and falls are normal, because the body releases insulin to bring sugar levels back to normal,” says Dr Mahesh DM.

He adds, “Blood sugar may also change slightly with exercise, stress, or sleep, but it should return to normal quickly. As long as the numbers stay in this general range and do not rise too high or stay elevated for long periods, the fluctuations are considered healthy and normal for a non-diabetic person.”

Are Glucose Spikes Normal?

Dr Mahesh DM explains, "Yes, glucose spikes are normal to some extent because blood sugar naturally rises after eating, especially when you eat carbs. The body is designed to handle these small increases by releasing insulin, which helps move the sugar into cells for energy. These mild spikes happen in everyone and are not harmful."

He adds, "However, very high or frequent glucose spikes are not normal and can put stress on the body. They may make you feel tired, hungry soon after eating, or cause cravings. Over time, repeated strong spikes can increase the risk of diabetes, weight gain, and heart problems. Eating balanced meals with fibre, protein, and healthy fats can help control spikes and keep blood sugar steady throughout the day."

Tips To Keep Glucose Levels In Check

On this note, Dr Mahesh DM shares how to keep your glucose levels in check by following simple lifestyle and dietary habits that support steady blood sugar.

• Eating balanced meals with fibre, protein, and healthy fats slows digestion and prevents sudden spikes.
• Choosing whole grains, vegetables, fruits, nuts, and lean proteins helps maintain steady energy.
• Avoiding sugary drinks, refined carbs, and oversized portions also keeps levels stable.
• Eating smaller meals more often and not skipping breakfast can help.
• Regular physical activity like walking after meals, improves how the body uses insulin.
• Managing stress through breathing exercises or meditation helps prevent sugar rises.
• Getting enough sleep supports hormone balance and better glucose control.
• Staying hydrated and avoiding late-night binge eating also keeps blood sugar steady.

Also Read: Can Seasonal Changes Cause Fluctuations In Your Glucose Levels? We Asked An Expert

The Final Word

A glucose spike is a quick and sharp rise in your blood sugar level. Non-diabetics can also experience high blood sugar, especially after eating certain foods or during stressful situations. This happens when the body cannot use insulin quickly enough to manage a sudden rise in glucose.