With the rise of Westernized eating habits and increasingly irregular lifestyles, awareness of “blood sugar spikes” has been growing. A blood sugar spike refers to a rapid increase in blood glucose after a meal followed by a sharp drop. This doesn’t just cause temporary fatigue or drowsiness—it is also considered a major factor that can increase the long-term risk of diabetes, obesity, and cardiovascular disease.

Rapid Blood Sugar Surges Can Lead to Diabetes and Heart Disease

Blood sugar spikes are triggered by a combination of factors, including refined carbohydrates, sugary foods, late-night eating, irregular routines, and lack of exercise. When blood glucose rises sharply after a meal, the body releases an excessive amount of insulin. This often causes blood sugar levels to fall below normal afterward, leading to symptoms such as fatigue, sleepiness, lethargy, and even anxiety.

When these fluctuations occur repeatedly, the pancreas becomes overworked, and the body’s cells gradually become less responsive to insulin—a condition known as insulin resistance. As a result, glucose is more likely to be stored as fat, increasing the risk of type 2 diabetes, obesity, high blood pressure, and cardiovascular disease over time. A research team at Japan’s National Cerebral and Cardiovascular Center has also reported that higher post-meal blood sugar spikes are associated with an increased risk of developing cardiovascular disease in the future.

“Farro” Helps Regulate Blood Sugar, Supporting Gut Health and Weight Management

As the importance of blood sugar control gains attention, interest in functional foods is also growing. One standout is the ancient grain “farro.” Cultivated for about 12,000 years, farro refers broadly to three types of wheat—emmer, einkorn, and spelt—but today, true farro typically refers to emmer wheat, which has undergone minimal genetic modification.

Farro is minimally processed and rich in dietary fiber, protein, and minerals, helping to moderate blood sugar levels. As a complex carbohydrate, it digests slowly, keeps you feeling full longer, and helps stabilize insulin release. It is especially high in resistant starch—about 17.1g per 100g—compared to white rice (0.64g) and brown rice (2.63g). This slows glucose absorption and helps prevent sharp rises in post-meal blood sugar.

Mixing farro with white rice or using farro-based pasta instead of refined flour products can help reduce blood sugar fluctuations and support weight management. Today, it is widely used in a variety of dishes such as salads, risottos, and soups. Combined with regular exercise and a balanced diet, it can be an effective way to manage blood sugar levels more efficiently.

Source: 헬스조선 (https://m.health.chosun.com)