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Key Takeaways
- Eat balanced meals with protein, fiber, and healthy fats throughout the day to help prevent blood sugar spikes and dips.
- Avoid sugary drinks and choose water or unsweetened herbal teas instead.
- Physical activity, improved sleep, and stress management are also key to daily blood sugar control.
To maintain steady blood sugar levels and feel more energized, incorporate protein and fiber into each meal, and steer clear of sugary beverages. Other simple habits, such as managing stress, staying active, and getting more sleep, can help keep blood sugar levels steady for people living with diabetes as well as those seeking a healthier lifestyle.
1. Start Your Day With a Balanced Breakfast
Skipping breakfast or eating only carbohydrates (carbs) can lead to spikes in blood sugar, followed by a sudden drop, or crash. Instead of reaching for the sugary cereal or a pastry, aim for a morning meal that includes these nutrients that help slow down digestion and keep you feeling full longer:
- Protein
- Fiber
- Healthy fats
Good examples include:
- Whole-grain toast with eggs and avocado
- Greek yogurt with berries, chopped nuts, and chia seeds
Blood Sugar Fluctuations
Blood sugar levels vary throughout the day, especially after eating. There’s some evidence to suggest protein at breakfast may limit spikes after meals later in the day. Avoiding these high glucose levels is key to managing diabetes but also preventing obesity, high blood pressure, and other health issues.
2. Include Protein with Every Meal and Snack
Protein helps slow down how fast carbs, or sugar, enter the bloodstream. Try to include protein in all your meals and snacks.
Protein sources can range from chicken, beans, or beef jerky to cheese, nuts, or hard-boiled eggs. It doesn’t have to be a huge serving, just enough to balance your macronutrients (carbs, fat, and protein) and keep your blood sugar steady.
3. Choose High-Fiber Foods
Fiber also slows down the absorption of sugar and supports healthy digestion. Whole foods are excellent sources of fiber, including:
- Vegetables and fruits with their skins on
- Beans and lentils
- Nuts and seeds
- Whole grains
Try to include at least one fiber-rich food in each of your meals. In addition to helping regulate blood sugar, fiber also helps keep you full and supports gut and heart health.
4. Avoid Sugary Drinks
Beverages that can cause a sharp spike in blood sugar levels include:
- Sodas
- Lemonades
- Sweetened teas
- Energy drinks
- Some fruit juices
Sugar-sweetened beverages are digested quickly and typically don’t contain any fiber or protein to slow down their absorption. Instead, opt for water, sparkling water, or unsweetened herbal teas.
If you are craving a flavored drink, try adding these flavor enhancements to your water:
- Sliced citrus, such as lemon, orange, lime, or grapefruit
- Sliced cucumber
- Berries, such as strawberries, blueberries, or raspberries
- Fresh-squeezed lemon juice or a splash of another 100% fruit juice
- Fresh fruit puree, such as from peaches, nectarines, watermelon, or mangoes
- Chopped fresh herbs, such as basil, mint, or lavender
5. Eat Regularly Throughout the Day
Going too long without eating can lead to blood sugar dips that leave you feeling tired or shaky. To avoid this:
- Aim to eat every three to four hours during the day. This will provide your body with a consistent source of fuel.
- Small, balanced meals and snacks throughout the day can help prevent extreme highs and lows in blood sugar levels.
- Pay attention to your internal hunger cues and avoid skipping meals.
6. Choose Whole Grains Over Refined
Not all carbs are created equal. Whole grains are digested more slowly than refined grain products like white bread, pastries, and sugary cereals. Instead, try:
- Brown rice
- Quinoa
- Oats
- Whole wheat bread
Whole grains contain fiber and other nutrients that help stabilize blood sugar. Try swapping out your white pasta for a whole wheat version, or start your day off with oatmeal, chia seeds, chopped nuts, and berries instead of a sugary cereal.
7. Be Smart About Portion Sizes
Even healthy foods can raise blood sugar levels if consumed in large amounts. Pay attention to portion sizes, especially when it comes to carbs.
The plate method is a great way to make sure you’re eating the right amounts of each type of food:
- Fill half of your plate with non-starchy vegetables.
- Fill one-quarter of your plate with lean protein.
- Fill one-quarter of your plate with whole grains or other starchy foods.
This balance helps your body manage the glucose from carbs more efficiently.
8. Stay Active
Physical activity helps your muscles use glucose (sugar) for energy, which can help lower and stabilize blood sugar levels. You don’t need to do hours-long, intense workouts; even a 10-minute walk after meals can make a difference.
Aim for regular movement throughout your day, whether it’s walking, stretching, gardening, chasing after kids or grandkids, or dancing around the house.
Exercise Recommendations
The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate exercise per week for adults, along with two sessions of muscle strength training. If you can’t hit that goal, some activity is still better than none, so sit less and do what you can. If you have diabetes, check with your healthcare provider about your optimal activity level.
9. Manage Stress Levels
Chronic stress can cause your body to release hormones that increase blood sugar. Finding ways to manage stress can improve blood sugar control. Try:
- Journaling
- Deep breathing
- Meditation
- Going on a walk
- Reading a book
- Taking a bath
- Sitting outdoors
Taking just a few minutes out of your day to pause and relax can help reset your nervous system and support better blood sugar management.
10. Get Enough Quality Sleep
Poor sleep can increase insulin resistance (meaning your cells don’t respond well to insulin to take in blood sugar), potentially leading to increased blood sugar levels. Aim for seven to nine hours of high-quality sleep each night.
Tips to help with better sleep include:
- Set regular bed and wake times.
- Avoid screens at least 30 minutes before bed.
- Create a calming bedtime routine.
- Sleep in a dark, quiet, and cool environment.
- Limit caffeine and alcohol close to bedtime.
- Avoid large meals before going to bed.
- Be physically active throughout the day.
If you’re having trouble sleeping, consult with a healthcare provider to explore additional sleep strategies tailored to your needs.