How to avoid these mistakes and find balance with just a few shifts
Blood sugar balance isn’t just about avoiding sweets — many people unknowingly make everyday choices that lead to spikes and crashes.
If you’ve been struggling with cravings, energy dips, or stubborn A1C levels, you might be making one (or more) of these 5 common blood sugar mistakes.
Understanding Blood Sugar Spikes
Blood sugar, or glucose, is the body’s main source of energy. It comes from the food we eat, primarily carbohydrates. When we consume carbs, the pancreas releases insulin to help transport glucose into the cells for energy. However, certain habits can cause excessive sugar spikes, leading to insulin resistance, inflammation, and an increased risk of Type 2 diabetes.
🚫 Skipping Meals — Why it leads to bigger spikes later. Studies show that fasting for too long can cause compensatory overeating, which results in a sharper blood sugar spike (American Diabetes Association, 2023). This is one habit that many people have embraced with the trend of intermittent fasting but with my experience as a health coach, I have witnessed that skipping meals not only impact your blood sugar levels but create an illusion to the person that they can eat more later on and results in weight gain and overeating.
🚫 Relying on “Low-Fat” Foods — How they often contain more sugar to compensate for the lack of fat, leading to a quick glucose rush (Harvard T.H. Chan School of Public Health, 2022). We need fat to process different nutrients and the key is to incorporate healthy fats and a balanced plate.
🚫 Drinking Smoothies the Wrong Way — How fruit-heavy drinks can spike blood sugar. A study published in Nutrients (2021) found that consuming fiber alongside natural sugars can mitigate glucose spikes. While I don’t advocate in my practice to have these often, if built correctly, it can be a good choice for those busy mornings without resulting in a blood sugar spike.
🚫 Not Pairing Carbs with Protein & Fat — Why balance is key. Research from The Journal of Clinical Endocrinology & Metabolism (2020) suggests that protein and fat slow down glucose absorption. Ok…repeat after me — “I will never eat any carbs alone ever again”. I actually make my clients say that, because if you only give carbs to your body a spike in blood sugar levels is guaranteed, regardless of how complex the carb is.
🚫 Overdoing “Healthy” Snacks — Even nutritious foods like granola or dried fruit can cause crashes if not eaten in moderation (Mayo Clinic, 2023). Nuts are a great source of healthy fats and some protein but it is also easy to overdo as they are calorie dense, so make sure you track portions and apply mindfulness and control.
Making small adjustments can have a huge impact on blood sugar stability. Want more actionable strategies?
Join my free webinar on March 17th where I’ll walk you through my 3-Step Blueprint for Stable Blood Sugar. Register to the FREE Webinar using link HERE: The 3-Step Blood Sugar Blueprint: How to Ditch Sugar Spikes
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