Why it is difficult to conclude that post-meal drowsiness is caused by blood sugar spikes

During traditional holidays, after eating a full meal of foods rich in carbohydrates and sugars such as assorted pancakes (modumjeon), songpyeon, and sikhye, an irresistible drowsiness often sets in. While many people think this phenomenon is due to a "blood sugar spike," where blood sugar rises and falls rapidly, according to a video from Samsung Medical Center, it is not accurate to explain the cause of post-meal drowsiness solely through blood sugar spikes.

Post-meal drowsiness is not caused by blood sugar spikes alone

When we consume carbohydrates, they undergo a digestion process to be broken down into glucose, which is delivered throughout the body via the blood to be used as an energy source. At this time, it is a natural bodily response for insulin to be secreted from the pancreas to regulate blood sugar when it rises. It is commonly explained that drowsiness occurs when blood sugar rises sharply and then plunges again due to excessive insulin secretion, but actual post-meal drowsiness is caused by much more complex factors.

The video explains that post-meal drowsiness is a phenomenon that emerges from the complex interaction of various factors, such as sleep status, circadian rhythms, the amount and composition of food consumed at once, and changes in the autonomic nervous system or various hormones after a meal. Therefore, it is difficult to unconditionally view post-meal drowsiness itself as a signal of a blood sugar spike. However, if post-meal blood sugar levels repeatedly appear excessively high or remain high for a long time, it is necessary to check whether there are issues with blood sugar regulation functions.

Blood sugar responses according to individual differences and healthy eating habit rules

The reason why the extent of post-meal blood sugar rise differs from person to person even when eating the same food lies in the differences in individual metabolic states. In cases where a person has insulin resistance or low beta-cell function in the pancreas, a state where blood sugar remains high can occur even when eating the same amount of food. Habitually consuming excessive amounts of foods high in refined carbohydrates or sugars puts a burden on metabolic health, and if this state persists, the risk of type 2 diabetes may increase.

When enjoying foods that are easy to raise blood sugar, such as holiday foods, the following three key rules can mitigate the rise in blood sugar.

First, you must control the amount of carbohydrates in a single meal. If you accompany rice with japchae, songpyeon, and sikhye, the carbohydrate intake surges. Rather than eating all the foods, it is important to choose one or two foods you want to eat and control the overall amount of carbohydrates.

Second, change the order of eating. Rather than eating carbohydrates like rice or rice cakes first, it is better to first consume foods rich in dietary fiber, such as seasoned vegetables (namul) or other vegetables, and protein side dishes like meat or fish. Dietary fiber and protein can help reduce the rapid spike in blood sugar by slowing down the speed of digestion.

Third, develop the habit of moving immediately after a meal. Rather than sitting or lying down for a long time right after eating, walking lightly for about 10 to 15 minutes helps reduce the post-meal rise in blood sugar.