I think it's a striking statistic: by , 1 out of every 2 Americans could have diabetes or prediabetes blood sugar that's elevated, but not yet at the levels seen in diabetes.

But in my opinion-as a registered dietitian and associate nutrition editor of EatingWell Magazine-there's good news: lifestyle can play a big role in managing diabetes and keeping it at bay.

Which is why I've compiled these 5 tips for managing blood sugar. Of course, you should always consult your health-care practitioner when making lifestyle changes related to a medical condition.

But you don't have to have diabetes to follow these guidelines-they're the same health tips I would share with most people. Tip 1: Lose Weight. Extra fat can make your body resistant to the action of insulin. Losing weight improves insulin's activity, which reduces blood-glucose levels.

Research suggests that people at high risk for diabetes who lose as little as 5 percent of their body weight i. Must-Read: 7 Steps to Permanent Weight Loss. Tip 2: Exercise Regularly. Studies show that physical activity improves the body's response to insulin and helps lower blood-glucose levels.

Not only that, exercise goes hand in hand with healthy eating to achieve weight loss. Aim to fit in 30 minutes of moderate activity-such as brisk walking-nearly every day.

Must-Read: 6 Ways to Sneak In Your Exercise. Tip 3: Choose Whole Grains. Selecting whole grains, such as whole-wheat breads and pastas, barley, corn and oats, over refined ones can help improve insulin sensitivity.

Whole grains will help you meet your recommended daily intake for fiber 25 grams for women; 38 grams for men ; they also provide more vitamins, minerals and other health-promoting nutrients than refined grains.

Tip 4: Don't Skip Meals. Eating breakfast helps insulin to lower blood-glucose levels, and eating regularly spaced meals also helps insulin work better, suggests research.

Related Link: Day Diabetic Meal Plan. Tip 5: Choose Foods Low on the Glycemic Index-But Keep in Mind That Mixing Foods Will Change the GI. The glycemic index GI is a system of ranking foods that contain equal amounts of carbohydrates according to how much they raise blood-glucose levels.

The lower the GI number, the less the food boosts your blood sugar and the more diabetic-diet-friendly it is. The GI is somewhat confusing and even a little controversial for instance, we rarely eat single foods by themselves and when you combine foods it affects the GI.

Another study looked into the effect of vinegar on blood sugar after participants consumed carbs. The addition of vinegar can also lower the glycemic index of a food, which can help reduce blood sugar spikes. A study in Japan found that adding pickled foods to rice decreased the glycemic index of the meal significantly Vinegar has been shown to increase insulin response and help control blood sugar when taken with carbs.

It is thought to enhance the action of insulin. This could help control blood sugar spikes by encouraging the cells to absorb sugar from the blood. In one small study, 13 healthy men were given 75 grams of white bread with or without chromium added.

Recommended dietary intakes for chromium can be found here. Rich food sources include broccoli, egg yolks, shellfish, tomatoes and Brazil nuts. Magnesium is another mineral that has been linked to blood sugar control.

In one study of 48 people, half were given a mg magnesium supplement along with lifestyle advice, while the other half were just given lifestyle advice. Insulin sensitivity increased in the group given magnesium supplements Another study investigated the combined effects of supplementing with chromium and magnesium on blood sugar.

They found that a combination of the two increased insulin sensitivity more than either supplement alone Recommended dietary intakes for magnesium can be found here. Rich food sources include spinach, almonds, avocados, cashews and peanuts. Chromium and magnesium may help increase insulin sensitivity.

Evidence shows they may be more effective together. Cinnamon and fenugreek have been used in alternative medicine for thousands of years. They have both been linked to blood sugar control.

The scientific evidence for the use of cinnamon in blood sugar control is mixed. In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes following a carb-based meal 43 , 44 , 45 , It found that eating 6 grams of cinnamon with grams of rice pudding significantly reduced blood sugar spikes, compared to eating the pudding alone One review looked at 10 high-quality studies in a total of people with diabetes.

The review found no significant difference in blood sugar spikes after participants had taken cinnamon The European Food Safety Authority EFSA has set the tolerable daily intake of coumarin at 0. This is around half a teaspoon 1 gram of Cassia cinnamon for a pound kg person One of the properties of fenugreek is that the seeds are high in soluble fiber.

An analysis of 10 studies found that fenugreek significantly reduced blood sugar two hours after eating Fenugreek may help reduce blood sugar spikes.

It can be added to food, but it does have quite a strong taste, so some people prefer to take it as a supplement. Both cinnamon and fenugreek are relatively safe.

They may have beneficial effects on your blood sugar if you take them with a meal that contains carbs. Berberine is a chemical that can be extracted from several different plants It has been used in traditional Chinese medicine for thousands of years.

Some of its uses include cholesterol reduction, weight loss and blood sugar control 52 , Berberine reduces the amount of sugar produced by the liver and increases insulin sensitivity. It has even been found to be as effective as some drugs used for type 2 diabetes 54 , 55 , 56 , One study looked at people with type 2 diabetes who either received berberine or a placebo for three months.

However, another study found berberine caused side effects in some people, such as diarrhea, constipation and gas Although berberine appears to be fairly safe, speak to your doctor before taking it if you have any medical conditions or are taking any medication.

If you really want to reduce your blood sugar spikes, you should also consider these lifestyle factors that can affect blood sugar. Stress can negatively affect your health in a number of ways, causing headaches, increased blood pressure and anxiety. It has also been shown to affect blood sugar.

As stress levels go up, your body releases certain hormones. The effect is to release stored energy in the form of sugar into your bloodstream for the fight-or-flight response One study of Italian workers found an increase in work-related stress was directly linked to an increase in blood sugar levels Actively addressing stress has also been found to benefit your blood sugar.

In a study of nursing students, yoga exercises were found to reduce stress and blood sugar spikes following a meal Both too little and too much sleep have been associated with poor blood sugar control. A study of nine healthy people showed that sleeping too little, or only for 4 hours, increased insulin resistance and blood sugar levels With sleep, quality is as important as quantity.

A study found the deepest level of sleep NREM to be most important in terms of controlling blood sugar Alcoholic drinks often contain a lot of added sugar. This is particularly true for mixed drinks and cocktails, which can contain up to 30 grams of sugar per serving.

The sugar in alcoholic drinks will cause blood sugar spikes in the same way as added sugar in food. Most alcoholic drinks also have little or no nutritional value. As with added sugar, they are effectively empty calories.

Furthermore, over time, heavy drinking can decrease the effectiveness of insulin, which leads to high blood sugar and can eventually lead to type 2 diabetes However, studies show that moderate, controlled drinking can actually have a protective effect when it comes to blood sugar control and can also lower the risk of developing type 2 diabetes 67 , 68 , Poor sleep, stress and high alcohol intake all negatively affect blood sugar.

Simple dietary changes, such as sticking to a low-carb, high-fiber diet and avoiding added sugars and refined grains, can help you avoid blood sugar spikes. Exercising regularly, maintaining a healthy weight and drinking plenty of water can also have added benefits to your health beyond helping to control your blood sugar.

That said, if you have any medical conditions or are on any medications, speak to your doctor before making any changes to your diet. For most people, making these simple diet and lifestyle changes is a great way to lower your risk of developing insulin resistance or type 2 diabetes.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

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Nutrition Evidence Based How to Prevent Blood Sugar Spikes. By Alexandra Rowles, RD — Updated on March 13, Go low-carb. Eat fewer refined carbs.

Explore our top resources. Reduce your sugar intake. Keep a healthy weight. Discover more about Type 2 Diabetes. Exercise more.

Eur J Clin Nutr The role of glycation in the pathogenesis of aging and its prevention through herbal products and physical exercise. J Exerc Nutrition Biochem 21 3 Mitochondrial allostatic load puts the 'gluc' back in glucocorticoids. Nat Rev Endocrinol Chronic Inflammation.

StatPearls [Internet] Accessible here. Postprandial hyperglycemia and glycemic variability: should we care? Diabetes Care 34 Suppl 2 :SS Available here. Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care 38 7 :ee Restricting carbohydrates at breakfast is sufficient to reduce hour exposure to postprandial hyperglycemia and improve glycemic variability.

Am J Clin Nutr 5 Consuming Carbohydrates after Meat or Vegetables Lowers Postprandial Excursions of Glucose and Insulin in Nondiabetic Subjects. J Nutr Sci Vitaminol Tokyo 64 5 The Effects of Postprandial Exercise on Glucose Control in Individuals with Type 2 Diabetes: A Systematic Review.

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Pharmacy Terms. Rated Excellent on Trustpilot. Our plans. All articles. Behavioural science. Community stories. Type 2 diabetes. Other CGMs require that you check your blood sugar by running the receiver over the sensor.

You may need to do this every few hours. Some people have to do it more often. With some CGMs , you still need to do finger-stick blood tests. These tests set the CGM. This is called calibration. The finger-stick blood tests also help keep the CGM readings precise. Check your device's user's guide to learn if you need to do finger-stick blood tests, and if so, how often.

Wine might make some CGM readings less precise. Some medicines also can have an effect on the readings, especially when used with older CGMs. Medicines that may affect blood sugar readings include:.

Readings on newer CGMs don't seem to be affected by standard doses of acetaminophen — up to 1, milligrams for an adult. Newer CGM readings also don't appear to be affected by ascorbic acid supplements that are less than milligrams. If you need to take medicines that may affect the accuracy of the readings, check the package insert that comes with the sensor.

Or talk to your healthcare professional. You may be told to double-check your CGM results with a standard blood sugar meter.

Check with your healthcare professional about using a CGM if you are:. These conditions may affect the blood sugar readings from a CGM. Ask your healthcare team what the right blood sugar range is for you. Your healthcare professional works with you to set target blood-sugar test results based on factors that include:.

The American Diabetes Association ADA tends to recommend the following target blood sugar levels. These targets are for most of the healthy people with diabetes who take medicines:. But the ADA notes that these goals often vary. Your goals depend on your age and your health.

Tell your healthcare professional if your blood sugar is often higher or lower than your target range. A blood sugar meter is used to test blood sugar.

The meter measures the amount of sugar in a small sample of blood. Most often, the blood comes from the side of the fingertip. Then the blood is placed on a disposable test strip. With certain CGMs , you still may need a blood sugar meter to set your CGM device daily.

Your healthcare professional or a certified diabetes care and education specialist can recommend a CGM device for you. They also can help you learn how to use your meter.

Follow the instructions that come with your blood sugar meter. In general, here's how the process works:. Some meters can test blood taken from another body part such as the forearm or palm. But these readings may not be as accurate as readings from the fingertips, especially after a meal or during exercise.

Blood sugar levels change more often at these times. Using a body part other than the fingertips is not recommended when you set a CGM. That process also is called calibrating. Talk with your healthcare professional about how often you need to record your blood sugar results.

The readings given by many devices can be sent to a computer or smart device. Bring your record of results with you to checkups with your healthcare professional.

Ask what steps to take if you often get results that don't fall within the range of your target goals. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Blood sugar testing: Why, when and how Blood sugar testing is an important part of diabetes care. By Mayo Clinic Staff. Enlarge image Close. Continuous glucose monitor and insulin pump A continuous glucose monitor, on the left, is a device that measures your blood sugar every few minutes using a sensor inserted under the skin.

Thank you for subscribing! Alcohol can lower blood sugar levels long after you've had your last drink. So check your blood sugar level before you go to sleep. The snack can counter a drop in your blood sugar. Changes in hormone levels the week before and during periods can lead to swings in blood sugar levels.

Look for patterns. Keep careful track of your blood sugar readings from month to month. You may be able to predict blood sugar changes related to your menstrual cycle. Your healthcare professional may recommend changes in your meal plan, activity level or diabetes medicines.

These changes can make up for blood sugar swings. Check blood sugar more often. If you're likely nearing menopause or if you're in menopause, talk with your healthcare professional. Ask whether you need to check your blood sugar more often. Also, be aware that menopause and low blood sugar have some symptoms in common, such as sweating and mood changes.

So whenever you can, check your blood sugar before you treat your symptoms. That way you can confirm whether your blood sugar is low. Most types of birth control are safe to use when you have diabetes.

But combination birth control pills may raise blood sugar levels in some people. It's very important to take charge of stress when you have diabetes. The hormones your body makes in response to prolonged stress may cause your blood sugar to rise.

It also may be harder to closely follow your usual routine to manage diabetes if you're under a lot of extra pressure.

Take control. Once you know how stress affects your blood sugar level, make healthy changes. Learn relaxation techniques, rank tasks in order of importance and set limits.

Whenever you can, stay away from things that cause stress for you. Exercise often to help relieve stress and lower your blood sugar. Get help.

Learn new ways to manage stress. You may find that working with a psychologist or clinical social worker can help. These professionals can help you notice stressors, solve stressful problems and learn coping skills. The more you know about factors that have an effect on your blood sugar level, the better you can prepare to manage diabetes.

If you have trouble keeping your blood sugar in your target range, ask your diabetes healthcare team for help. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Request Appointment. Diabetes management: How lifestyle, daily routine affect blood sugar. Products and services. Diabetes management: How lifestyle, daily routine affect blood sugar Diabetes management takes awareness. By Mayo Clinic Staff. Thank you for subscribing!

Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Facilitating behavior change and well-being to improve health outcomes. Standards of Medical Care in Diabetes — Diabetes Care. Nutrition overview. American Diabetes Association. Accessed Dec.

Diabetes and mental health. Centers for Disease Control and Prevention. Insulin, medicines, and other diabetes treatments. National Institute of Diabetes and Digestive and Kidney Diseases.

Insulin storage and syringe safety. Diabetes diet, eating, and physical activity. Type 2 diabetes mellitus adult.

Mayo Clinic; Wexler DJ. Initial management of hyperglycemia in adults with type 2 diabetes mellitus. Diabetes and women.

Planning for sick days. Diabetes: Managing sick days. Castro MR expert opinion. Mayo Clinic. Hypoglycemia low blood glucose.

Blood glucose and exercise. Riddell MC. Exercise guidance in adults with diabetes mellitus. Colberg SR, et al. Palermi S, et al.

The complex relationship between physical activity and diabetes: An overview. Journal of Basic and Clinical Physiology and Pharmacology.

Take charge of your diabetes: Your medicines. Sick day management for adults with type 1 diabetes. Association of Diabetes Care and Education Specialists. Alcohol and diabetes. Diabetes and nerve damage.

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