10 Everyday Things That Spike Blood Sugar

Regular soda is off-limits for many people with type 2 diabetes, but diet soda is okay, right? Maybe not. One study suggests that consuming zero-calorie artificial sweeteners, like the ones found in diet sodas and those that are often added to coffee and tea, actually increases blood sugar levels over the long term. According to the study authors, once consumed, artificial sweeteners seem to worsen insulin resistance and the body’s ability to keep blood sugar levels steady.

That said, the negative effects of artificial sweeteners on blood sugar are likely less than those of actual sugar, Dr. Dodell notes. “Diet soda is probably better than regular soda.” Still, he stresses that moderation is key, and for healthier blood sugar levels, he recommends ditching soda — both regular and diet — for healthier beverages, with water being the No. 1 choice.

A scientific advisory from the American Heart Association (AHA) recognizes that these sugar alternatives can be a temporary option for people weaning off of sugary beverages, but also asserts that they should not be used over the long term due to their unknown health effects.

RELATED: No- and Low-Calorie Sweeteners May Not Help With Weight Loss

When it comes to type 2 diabetes, carbohydrates get a lot of attention. But carbs aren’t the only type of food that people who have the disease need to watch closely. For example, one study found that diets high in fat, and saturated fat in particular, increase insulin resistance. While increases in abdominal fat can contribute to poor insulin health, dietary fat seems to affect insulin resistance even in people who are weight stable and don’t see increases in their abdominal fat levels, according to the researchers.

While high-fat foods are okay in moderation — after all, as part of a balanced meal, healthful fats from foods such as nuts, avocado, and salmon can slow the release of glucose into the bloodstream, not to mention promote heart health, as the AHA notes — it’s important to pay attention to how much fat you’re eating, Grieger says. The Cleveland Clinic  recommends that about 25 to 35 percent of your daily calories come from fat, and the current Dietary Guidelines for Americans recommend that saturated fat from foods such as cheese, red meat, fried foods, and baked goods should make up less than 10 percent of your daily caloric intake.

RELATED: The Best and Worst Fats for Heart Health

Breakfast is credited as the most important meal of the day — and this may be especially true for people with type 2 diabetes. For example, in one small study, researchers tracked the food intake of 22 people with type 2 diabetes as well as their blood sugar levels for two days. The only difference in food intake over the two days was that the participants consumed breakfast one morning and not the next. The study showed that on the day they skipped breakfast, their blood sugar levels were higher for the whole day. According to researchers, forgoing breakfast may inhibit the function of the pancreas’s beta cells, which produce insulin.

But remember, says Grieger, just any breakfast won’t suffice when it comes to keeping blood sugar levels steady. “What you eat for breakfast is key,” she says. “I encourage people to think outside the cereal box. Sugary cereal with a big glass of juice isn’t helpful.” She recommends opting for balanced morning meals that pack in nutrients and, for diabetes-friendliness, are low in carbs, such as scrambled eggs with spinach, mushrooms, and tomatoes.

RELATED: 10 Easy Breakfast Ideas for People With Type 2 Diabetes

Widely known menstruation symptoms include low mood and certain food cravings, but did you know that the menstrual cycle can also cause blood sugar level swings? “Blood sugar spikes during the ovulatory phase for a few days and then increases again in the last week of the cycle — the days prior to the onset of a period,” explains Dodell. “This is due to peak levels of estrogen and progesterone.” Also worth noting: Women in perimenopause, when hormone levels and menstrual periods are often irregular, are likely to find their blood sugar levels to be unpredictable, says Grieger.

If your menstrual cycle seems to affect your blood sugar levels, you may find it helpful to look for a monthly pattern in your blood sugar readings, the Mayo Clinic recommends. A pattern would allow you to predict changes in your blood sugar and to work with your doctor to adjust your treatment approach as needed throughout your cycle.

Exercise is important in managing type 2 diabetes. In addition to helping you maintain a healthy weight or lose weight, as well as lowering your risk of stroke and heart disease, physical activity increases the body’s insulin sensitivity and helps your cells remove glucose from the blood and use it for energy, Grieger says. In fact, according to one review, people with type 2 diabetes may be able to reduce their dependence on glucose-lowering medication and insulin by regularly exercising.

Conversely, inactivity can cause blood sugar levels to rise. Research shows that just three days of decreased activity increases blood sugar levels in healthy, normally active individuals.

When ramping up your physical activity, watch for signs of low blood sugar, or hypoglycemia, during exercise. As a general rule, test your blood sugar before and after exercise, as well as during if you’re not sure how your blood sugar will react, Grieger says. If your blood sugar dips too low, treat it immediately.

RELATED: 6 Top Diabetes Exercise Mistakes to Avoid

You’re overextended at work, there’s a family crisis, and suddenly your blood sugar level is through the roof. Sound familiar? “Stress definitely raises blood sugar levels,” Dodell says. “It increases cortisol, our fight-or-flight hormone. When cortisol goes up, it makes us less sensitive either to our body’s own insulin or to insulin injections.”

Stress can be physical — sustaining an injury, for example — or mental, such as facing financial woes or marriage problems. Even positive changes to your daily routine — a promotion at work or going on vacation — can cause a sudden increase in blood sugar, he says.

The best ways to destress and get the hormones back under control? “People often turn to food, which doesn’t help,” Grieger says. “But we can learn new ways to manage stress.” There are things you can do when you’re right in the moment — when tension at work suddenly makes you want to pull your hair out. “Go for a five-minute walk or take 10 deep breaths to slow your breathing,” she says. “And there are regular habits you can develop, like establishing a daily exercise or meditation routine.”

When you’re sick or you have an infection, your body releases hormones to help it fight off the illness. While that’s a good thing, there’s a drawback for people with type 2 diabetes — your blood sugar levels can soar. That’s likely due to the body’s inflammatory (aka stress) response to illness and infection, Dodell explains.

That’s why it’s a good idea to have a plan for sick days. Talk with your doctor or diabetes specialist to determine what you should do to keep your blood sugar in check on sick days. Be sure to get your healthcare provider’s advice on how often to measure your blood sugar, which medication may further cause your blood sugar to rise, any red flags to look out for, and whether you should check for ketones in your urine (which, according to MedlinePlus, can suggest you’re not getting enough insulin).

RELATED: 9 Signs Your Blood Sugar Is Out of Control

Illness itself can increase blood sugar levels, but so can illness-fighting medication. A number of over-the-counter (OTC) and prescription drugs — even some vitamins and supplements — can raise blood sugar. Examples include corticosteroids, asthma medication, birth control pills, certain antidepressants, and some medication for severe acne, Dodell says. While the exact causes aren’t completely clear, research has suggested that changes in blood flow as well as direct effects on insulin release and receptors may explain why blood-pressure-lowering medication has the potential to spike blood sugar.

It’s therefore important to let your doctor know about each and every medication you take, whether OTC or prescribed by another doctor, he says. They may be able to help you find an alternative medication that is better for your blood sugar levels or, alternatively, simply help you manage your blood sugar despite any sugar-increasing medicine.

There’s been much investigation into the connection between sleep and health problems. According to the Sleep Foundation, the overwhelming bulk of the research that relates to diabetes has found the same thing: Not enough shut-eye can lead to spikes in blood sugar. Current sleep recommendations for people with type 2 diabetes are the same for all adults: Aim for seven to nine hours per night for adults and seven to eight hours for adults 65 and older, per the Sleep Foundation’s published guidelines.

The Foundation says the connection is probably related to the fact that sleep deprivation triggers a release of the stress hormone cortisol while also reducing the amount of insulin released when you eat. To add insult to injury, poor sleep also elevates hunger hormones in the body, making it harder to follow a healthy diet, Dodell explains. For example, in one study, when men and women reduced their nightly sleep time by one-third, they ate 559 extra calories the next day.

It’s a good idea then, Dodell says, to pay extra attention to your blood sugar levels after sleepless nights.

RELATED: 8 Ways to Sleep Better When You Have Diabetes

Gum disease has long been recognized as a complication of type 2 diabetes. But researchers are also finding that unhealthy gums may actually increase blood sugar levels in the body, according to the American Dental Association (ADA). Dodell also notes that gum disease can increase the risk of infections as well as inflammation throughout the body, both of which can increase blood sugar levels.

The ADA recommends that people with type 2 diabetes take extra care of their gums. Brush twice per day, floss, and see your dentist regularly to have your gums checked. Make sure to let your dentist know you have diabetes.

Additional reporting by Katie Kerns Geer.