‘Lower blood sugar significantly’ by starting meals with these foods

The issue of blood sugar spikes has become a focal point in health discussions. New research by Saga Health Insurance shows that UK Google searches for ‘what foods lower blood sugar immediately’ saw a staggering 5,000% increase in the first quarter of 2025.

The topic is also trending on Healthtok, with ‘blood sugar’ featuring in 97K posts on TikTok. Significant blood sugar spikes occur when glucose levels shoot up rapidly after consuming sugary or high-carb foods. This results in a brief energy surge followed by fatigue, mental cloudiness, and cravings.

To investigate this further, Saga Health Insurance conducted a survey of 500 Brits and collaborated with Steve Bennett, a certified health coach and Parliamentary Advisor on the House of Lords’ Food, Diet and Obesity Committee, to explore how our dietary habits influence our blood sugar levels.

The biggest culprits of sugar spikes in contemporary diets

Steve said: « Ultra-processed carbs like white bread, sugary cereals, pasta and baked goods lack fibre and digest rapidly into sugar. Hidden sugars in ‘healthy’ foods like granola bars, fruit juices, low-fat yoghurts and smoothies often contain as much sugar as desserts and are big spikers. Unexpected culprits like rice cakes (higher glycemic index than sugar), dried fruit, sushi with white rice and even sweet potato fries can trigger large glucose spikes. »

Brits are making mistakes from the moment they rise

According to the Saga survey, after a night’s rest with depleted glucose stores, Brits are in dire need of a breakfast that balances out sugar levels; yet 39% are kicking off their day with ultra-processed, carb-dense options like toast, cereal, or pastries.

Expert Steve contended: « Big blood sugar spikes are primarily caused by ultra-processed carbohydrates, especially those stripped of fibre. »

On the other hand, more than a quarter (27%) wisely start their morning with high-protein or high-fibre choices such as eggs and spinach or Greek yoghurt with berries, which Steve recommends for maintaining steady blood sugar at the day’s start.

Sweet treats don’t have to come at a cost

It seems indulgence is still enjoyed amongst Brits, as nearly half (49%) treat themselves to chocolate goodies, usually grabbing them in the late afternoon for a quick energy boost. But Steve’s advice on sweet consumption times is crucial: « The best time to have a sugar-rich treat is within 30 minutes of a high-fibre balanced meal. This allows your body to process the sugar more effectively and minimise spikes. »

Amid the battle with the dreaded afternoon energy dip, it’s no surprise that 26% reach for a sugary snack around 4pm, followed closely by 25% who enjoy one post-dinner between 8-9pm. Others prefer a midday or mid-morning treat, while the night owls gravitate toward a midnight nibble.

Eating blood sugar spikers before bed is disruptive

However, indulging in sugar-laden snacks before bedtime can wreak havoc, disturbing a good night’s sleep.

Steve remarked: « Our bodies become more insulin-resistant in the evening, meaning the same food eaten at night causes a higher glucose response than if eaten earlier in the day. Nighttime spikes disrupt sleep quality, impair overnight cellular repair, and contribute to morning brain fog. They also interfere with growth hormone release, which happens primarily during deep sleep and is essential for tissue repair and metabolic health. »

The concerns over fluctuating blood sugar levels

Consistent high blood sugar spikes can lead to insulin resistance over time – your body’s reduced ability to balance blood sugar – heightening the risk of obesity, type 2 diabetes, heart disease, and even premature ageing. Heart disease ranks as the third-leading cause of death in England and Wales, notes the ONS, and Diabetes UK reports that diabetes prevalence is at an unprecedented high.

Avoiding major glucose surges and falls to maintain a balanced eating routine

Steve advised: « Incorporating fibre (vegetables, salads, and whole grains), protein (lean meats, legumes, or tofu) and healthy fats (avocado, nuts, and olive oil) at every meal slows the absorption of sugars and helps maintain steady blood glucose levels. »

For those in the UK seeking to swap out a chocolate bar for a nutritious and fulfilling snack, Steve suggests options like Greek yoghurt with berries, chia seed pudding, hummus with veg, a handful of nuts, or a boiled egg.

Strategies from Steve for maintaining stable glucose readings

• The fibre-first principle: Eating high-fibre foods before a meal can significantly reduce glucose spikes. Start with a salad, raw vegetables, or a handful of nuts before eating a carb-heavy snack.
• Strategic food pairing: Combining high-carb foods with protein and healthy fats helps slow digestion and moderate glucose impact. For example, pair dark chocolate with almonds or have berries alongside a dessert.
• Move after meals: A short 10-minute walk after eating can reduce glucose spikes by up to 30%. Gentle movement helps muscles use up excess sugar before it accumulates.
• Add a splash of vinegar:Studies show drinking a tablespoon of apple cider vinegar in water before meals can improve insulin sensitivity and lower post-meal glucose levels by up to 20%.
• Make smart swaps: Replace white rice with cauliflower rice, use leafy greens instead of tortillas and swap tropical fruits for lower-glycemic berries.

Identifying foods that spike blood sugar

Understanding food labels while grocery shopping can aid in maintaining balanced blood sugar levels, suggested by Steve.

• More than 5g of sugar per 100g may cause moderate spikes.
• Above 10g per 100g is likely to trigger significant glucose elevation (often marked red on food labels).
• Aim for products where fibre is at least half the sugar content.

In March 2025, Saga health insurance conducted a survey on the eating habits of 500 Brits.