High blood glucose levels after a high carbohydrate meal in people without diabetes is normal, however persistently high levels can be detrimental in the long-term. Read on to learn about what high glucose levels mean and who’s at risk.

Key takeaways

• High blood glucose levels are levels that exceed the normal range (4-7.8 mmol/L) after consuming food or drink that contains carbohydrates.
• Persistently high blood glucose levels can lead to increased risk of type 2 diabetes, cardiovascular diseases, nerve and kidney damage, and vision problems.
• Certain groups of people are more prone to experiencing high glucose responses, including those with a family history of diabetes, excess weight, sedentary lifestyle, and older adults.
• Lifestyle-related steps to improve glucose responses include choosing healthy food options, limiting intake of added sugars and processed foods, regular exercise, maintaining a healthy weight, managing stress, and monitoring glucose levels using a continuous glucose monitor (CGM).

Managing and understanding your blood glucose levels is crucial for maintaining good metabolic health. In this article, we will explore high glucose responses, the potential impacts on your health, the causes, and who is at risk.

Introduction

Blood glucose levels fluctuate throughout the day, especially after consuming carbohydrate-rich meals. While temporary spikes are normal, persistently high blood sugar can increase the risk of type 2 diabetes, cardiovascular diseases, and insulin resistance. Understanding what high glucose responses mean and how they affect your health can help you take proactive steps towards better metabolic health.

This article explores the causes of high blood glucose levels, who is most at risk, and science-backed strategies to improve glucose responses.

What is a high blood glucose response?

A high glucose response refers to a significant rise in blood glucose levels from baseline, usually after consuming food or drink that contains carbohydrates. In healthy people, the normal glucose range is between 4-7.8 mmol/L two hours after eating. A high glucose response occurs when these levels exceed the normal range.

Here at Vively, we are aiming for optimal metabolic health, so our target range is tighter: 4-6 mmol/L. This is because research shows that tighter glucose control may indicate better metabolic health and reduce the risk of microvascular disease. Vively defines a glucose spike as a rise of over 1.6 mmol/L.

Glucose increases in people without diabetes

It is normal for people without diabetes to experience a temporary high glucose response after consuming a high-carbohydrate meal. This occurs because carbohydrates are broken down into glucose during digestion, which then enters the bloodstream, causing an increase in blood glucose levels.

In a person without diabetes, the pancreas responds to the rise in blood glucose by releasing insulin. Insulin is a hormone that helps cells take in glucose from the bloodstream to be used for energy or stored for later use. This process effectively lowers blood glucose levels back to the normal range within a few hours after eating.

While occasional high glucose responses following high carb meals are not generally a concern for healthy individuals, consistently consuming large amounts of carbohydrates or high glycaemic index (GI) foods may lead to insulin resistance over time. Insulin resistance is a condition in which cells do not respond effectively to insulin, causing the pancreas to produce more insulin to maintain normal blood sugar levels. This may increase the risk of developing type 2 diabetes and other health complications in the long-term.

The impact of high glucose responses on your health

Persistently high blood glucose levels can lead to a variety of health issues, such as:

• Increased risk of type 2 diabetes
• Higher likelihood of developing cardiovascular diseases
• Potential for nerve and kidney damage
• Greater chance of vision problems

These complications develop gradually, so keeping your glucose within an optimal range is vital for preventing long-term health issues.

To fully understand how to manage glucose effectively, let’s explore the main causes of high blood sugar spikes and how to lower them.

What causes high glucose levels?

There are several factors that can contribute to high glucose responses, including:

• Dietary choices: consuming large amounts of simple carbohydrates and sugars
• Eating high GI foods that cause rapid glucose spikes
• Sedentary lifestyle: lack of physical activity can lead to insulin resistance, causing glucose levels to rise
• Stress: prolonged stress can cause the body to release cortisol, which increases glucose levels
• Poor sleep
• Certain medications: some medications, like steroids, can raise glucose levels
• Dawn effect: a natural increase in glucose levels that occurs in the early morning due to hormonal changes

While glucose spikes can be influenced by diet and lifestyle, some individuals are genetically predisposed to experiencing higher glucose levels.

Who is at risk for high glucose levels?

Certain groups of people are more prone to experiencing high glucose responses. Risk factors include:

• Individuals with a family history of diabetes
• People who carry excess weight
• Those with a sedentary lifestyle or lack of regular physical activity
• Older adults (risk increases with age)
• Women who have had gestational diabetes or polycystic ovary syndrome (PCOS)
• Certain ethnic groups, including Aboriginal and Torres Strait Islander peoples, and people of South Asian, Chinese, and Pacific Islander descent

If you fall into one of these categories, it’s important to monitor your glucose levels regularly and adopt preventive lifestyle strategies.

When to get checked for diabetes

It's crucial to get checked for diabetes if you experience symptoms or are at risk. Some common symptoms of diabetes include:

• Excessive thirst and frequent urination
• Unexplained weight loss
• Constant fatigue
• Slow-healing wounds
• Blurred vision

If you're at risk or notice any of these symptoms, it's essential to consult your healthcare professional for proper assessment and glucose testing.

How to improve your glucose responses

There are several lifestyle-related steps you can take to improve your glucose responses:

• Choose healthy food options: opt for complex carbohydrates and balance your meals with lean protein, fibre and healthy fats
• Limit your intake of added sugars and processed foods where you can
• Exercise regularly: engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Include muscle-strengthening activities on two or more days per week.
• Maintain a healthy weight: if you carry excess weight, losing even a small amount of weight can help improve glucose responses and reduce the risk of type 2 diabetes
• Manage stress: incorporate relaxation techniques, such as deep breathing, meditation, or yoga, into your daily routine
• Monitor your glucose levels using a continuous glucose monitor (CGM): CGMs can show you in real-time how your diet and lifestyle are impacting your glucose levels

By making informed lifestyle choices, monitoring glucose levels with tools like CGMs, and seeking medical advice when needed, we can effectively manage our glucose responses and reduce the risk of related health complications. Stay proactive about your health and make the necessary changes to maintain healthy glucose levels and enjoy a better quality of life.

Conclusion

High blood glucose responses don’t always indicate diabetes, but understanding how your body reacts to food and lifestyle choices is crucial for long-term health. By making informed choices—such as adopting a balanced diet, staying physically active, managing stress, and monitoring glucose levels—you can improve metabolic health and reduce the risk of serious health conditions like type 2 diabetes and cardiovascular disease.

Taking small but consistent steps towards healthier eating, exercise, and stress management can have a significant impact on blood sugar control. If you are at risk or experiencing symptoms, consulting a healthcare professional for guidance and glucose monitoring can be beneficial.

Vively is a metabolic health app that reveals your glucose responses in real-time, using continuous glucose monitors (CGMs). The app combines your glucose and wearable data with metabolic health education and support to help you improve your lifestyle and glucose responses.

References

Monnier, L., Colette, C., Dejager, S., & Owens, D. (2002). Is Postprandial Glucose Control Important? Is It Practical in Primary Care Settings?. Clinical Diabetes, 20(2), 71-76. doi: 10.2337/diaclin.20.2.71

Harvard T.H. Chan School of Public Health. (n.d.). Carbohydrates and Blood Sugar. Retrieved April 19, 2023, from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/

Harvard Health Publishing. (2022, February 15). Updated exercise guidelines showcase the benefits to your heart and beyond. Harvard Health Letter. Retrieved April 19, 2023, from https://www.health.harvard.edu/heart-health/updated-exercise-guidelines-showcase-the-benefits-to-your-heart-and-beyond