As glucose arrives in the bloodstream, it is quickly taken up by cells and moves into the mitochondria our cell's energy-producing organelle. Too much glucose can stress the mitochondria, causing free radicals to form.

Over time free radicals result in oxidative stress and inflammation in the body. In addition, excess glucose results in glycation — the process by which glucose attaches to lipids or proteins, including collagen or elastin, essentially speeding up aging.

This is a tip from Jessie Inchauspé , biochemist and "the Glucose Goddess". Swap out sugary breakfast cereal, toast and orange juice for an option that is balanced with fiber, fat and protein. When you start the day off with balanced blood glucose, you are much less likely to have a crash in blood sugar an hour later — leading to unhealthy snack options and poor choices throughout the rest of your day.

Some great options for a balanced breakfast include chia seed pudding , a high protein green smoothie , or this antioxidant berry beet smoothie! Vinegar contains acetic acid, which reduces blood glucose levels by slowing the breakdown of starch into glucose.

The acetic acid in vinegar also activates AMPK — an enzyme which essentially acts as a cellular energy sensor. When AMPK is activated, this signals the muscles to take up blood glucose!

Apple cider vinegar or any vinegar except for balsamic will work! Adding fiber, fat, and protein slows down the digestion of carbohydrate-rich foods, which delays glucose absorption into the blood.

As a result, adding even a small amount of fiber, fat, or protein paired with carbs will help to prevent glucose spikes and stabilize blood sugar. Just 10 minutes of movement after eating can make a big difference in blood glucose levels.

As previously mentioned, your body will use up glucose found in the bloodstream and even going for a short walk will help ensure your glucose levels don't spike beyond recommended levels.

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the potential harm of acute glucose spikes You may wonder, "I'm not diabetic; why should I worry about blood glucose levels? Unstable blood glucose is linked to: depression, anxiety, and mood swings impaired cognitive performance low energy imbalanced hormones poor sleep 5 blood glucose stabilizing hacks 1.

Eat your veggies fiber first, proteins and fats second, and. starches and sugars last. Eat a balanced breakfast! Drink a large glass of water with 1 tablespoon of vinegar before your meal. Dress up your carbs with fiber, fat and protein!

nomz energy bites made with 4 simple ingredients: nuts, dates, cocoa, sea salt - our favourite balanced sweet snack that is naturally sweetened with whole dates.

Dates contain fiber, while the nuts in our bites provide healthy fats and protein. Eating these as a snack will satisfy with your sweet tooth without spiking your blood sugar! these 4 healthy snack box ideas nomzicles high protein chocolate fruit dip superfoods smoothie - add a scoop of daily nourish to balance out carbohydrate-rich fruit smoothies — daily nourish has a great balance of fiber, fat, and protein to ensure balance blood sugar!

Exercise after eating. Mark Hyman, M. Many processed foods are high in sugar, refined grains and carbs, and artificial ingredients and flavorings while being low in blood-sugar-stabilizing fiber and protein.

Of course, it's also important to be realistic. You're probably not going to be able to nix packaged foods completely, so just make a point to select those that are made from mostly whole-food ingredients, like an energy bar that lists just nuts, seeds, and dried fruit on its label.

Your minimally processed diet should be heavy in nonstarchy, fiber-rich vegetables and fiber-rich fruit and whole grains.

That's because fiber slows down the digestion of carbohydrates 1 and the absorption of sugar, which means you experience a more gradual rise in your blood sugar level after meals. Good sources of fiber include leafy greens, Brussels sprouts, broccoli, artichokes, raspberries, pears, beans, lentils, peas, avocados, pumpkin seeds, and oatmeal.

Like fiber, protein tempers insulin secretion 2 , leading to a more gradual rise in blood sugar after a meal. It also fills you up better than any other nutrient.

Eating a protein-rich breakfast is particularly important because it helps set the tone for the rest of the day. The amount of protein you need in your diet depends on a number of factors, but the general protein recommendation for healthy adults is 0.

Good animal sources include wild-caught fish , grass-fed beef, and pasture-raised chicken and eggs. If you're vegetarian or vegan, not to worry, we rounded up 54 sources of plant-based protein.

Like fiber and protein, fat buffers blood sugar spikes. In fact, unsaturated fats have been specifically linked to improved insulin resistance. Just be sure to avoid refined fats, including trans fats and processed vegetable oils , like corn, soybean, and safflower oils, which can be pro-inflammatory.

Sources of quality fats to consider adding to your diet include nuts, olive oil, ghee, coconut oil, avocado, and fatty fish like salmon. Lowering your overall intake of carbohydrates can also be helpful for balanced blood sugar , but you don't need to cut them out completely they're still a crucial source of fuel for your body.

Whenever possible, simply swap out refined carbohydrates like bread, white pasta, and candy for fiber-rich, whole-food sources such as whole grains, sweet potatoes, and fruit, which contain a number of vitamins, minerals, and antioxidants essential for health. Eating some protein, fiber, and healthy fat with each meal can help stabilize blood sugar and manage your appetite.

Each of these nutrients helps balance blood sugar on its own, but they're even better together. We love a good kale salad topped with avocado and a protein of choice.

Greens powders are dried, powdered forms of various vegetables and fruits. Specialty greens blends will sometimes include prebiotic fibers too. These antioxidant-laden superfood plants and slow carbs are blood sugar-friendly.

If you struggle to stick with salads or you're looking to up your veggies game, then greens powders can help you deliver some greens goodness and help maintain a healthy blood sugar level.

In fact, one study found that adding a vegetable powder to a high-carbohydrate diet helped buffer the short-term glucose and insulin response 3. A giant, late-night dinner is your blood sugar's worst enemy.

That's because our bodies become more insulin resistant as the day goes on 4 —so a meal that you eat in the evening will cause a greater spike in blood sugar than a meal you eat in the morning. Because of this, many nutrition experts advise front-loading your meals, or eating bigger meals earlier in the day and having a smaller dinner at least three hours before bed.

Both sleep deprivation and stress can cause elevated levels of the stress hormone cortisol, which raises blood sugar. Aim for seven to nine hours of sleep per night, and adopt stress-busting habits such as exercise, meditation, or yoga.

One study found that nursing students who did meditation and yoga experienced lower blood sugar spikes 5 after meals. Drinking water helps your kidneys flush out excess blood sugar through your urine. One study found that people who drank more water had a lower risk of developing hyperglycemia 6 high blood sugar.

Can't seem to drink enough? Or is water is just too plain for your taste buds? Try these other drinks for blood sugar balance. Your muscles need blood glucose for fuel, which means that when you do that strength training routine , you're helping move blood sugar from the bloodstream into the muscles where it's then burned up.

Over time, this can help you maintain a healthy blood sugar level and increase insulin sensitivity 7 i. Intense exercise can temporarily raise blood sugar, so if you have poor blood sugar control, then it makes sense to start moderate think walking, jogging, or yoga , and then work your way up.

Swigging apple cider vinegar might not sound appealing, but it could help keep your blood sugar in balance if taken before you eat. Some research has found that consuming ACV reduced post-meal blood sugar levels by about half in healthy patients.

The theory is that acetic acid, a component of the vinegar, slows down the conversion of carbohydrates into sugar in the bloodstream. Pro tip: Mix a tablespoon or two into a glass of water—taking it straight will burn! Research on cinnamon's blood-sugar-stabilizing powers is a little mixed, and it may not be a wonder spice.

But if you're adding it to an already healthy diet, then it can have a subtle benefit, especially if you add a lot of it into your diet more than just a teaspoon. Some studies suggest that cinnamon promotes healthy blood sugar by increasing insulin sensitivity 8 , or making insulin more efficient at moving glucose into cells.

Bonus: It tastes delicious! Magnesium seems to be of particular importance when it comes to maintaining a healthy blood sugar level and improving insulin sensitivity 9. Nosh on some chromium-rich foods like broccoli, barley, and oats while you're at it. One study found that the combined effects of chromium and magnesium 10 were more beneficial than either mineral alone.

You can also try a magnesium supplement to support optimal levels. Probiotics are an obvious supplement for supporting digestive health, but they can also play an important role in blood sugar maintenance.

In addition to popping a quality probiotic supplement , add healthy, probiotic-rich foods to your diet such as kefir, plain yogurt, sauerkraut, kimchi, or even a little low-sugar kombucha.

To help probiotic bacteria to thrive, eat plenty of prebiotic foods such as fiber-rich leafy greens and vegetables. No single food, supplement, or workout session is going to be the magic bullet. To maintain a healthy blood sugar level and keep it balanced for good , start eating a minimally processed diet that contains fiber, protein, healthy fats, and high-quality carbohydrates; get regular exercise; make sure you're hydrated and well-rested; play around with meal composition; and experiment with research-backed superfoods and supplements.

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Both low blood sugar and high blood sugar can result in weight gain. When your blood sugar is frequently too low, your body will begin to store fat and sugar.

You may also start to crave carbs and sugary foods more often. When your blood sugar is frequently too high , your insulin works in overdrive.

Essentially, your cells are receiving more glucose than they need. As your body works to store those nutrients and fuel sources, you may discover that you have an increased appetite. We've already told you how blood sugar or glucose is one of your body's primary fuel sources.

Your body depends on it for everyday functions. Low blood sugar often leads to sugar cravings because your body isn't getting enough fuel to properly function. As a result, your brain will overcompensate and tell you that you need more sugar than you really do.

Foods rich in carbohydrates can often lead to a sleepy post-meal feeling. Carbohydrates directly break down into sugar, which releases a chemical called serotonin. Serotonin is an essential chemical that your brain releases to make you feel happy.

Low blood sugar levels directly affect your brain. As a result, your brain may release hormones such as cortisol or adrenaline. Your brain does this to raise your blood sugar levels and rebalance your body.

So while " hangry " may be a trendy term, the feeling it's derived from is actually a chemical reaction caused by your brain due to low blood sugar levels. These are some of the factors that will impact your body's ability to properly balance its blood sugar levels:. There are several different ways to monitor and test your blood sugar levels, and here are some of the most common:.

Blood glucose meters often come to mind first when thinking about testing your blood sugar levels. This device requires you to pick a finger and place a sample of blood on a test strip.

Continuous glucose monitors CGMs may be the most accurate and thorough way to begin understanding any blood sugar imbalances that you may have throughout the day.

CGM's are applied to your skin and stay on for about two weeks, reading your blood glucose levels every few minutes. With the Nutrisense CGM, you can see those data points in an innovative app that helps you track and monitor your blood sugar fluctuations all day long.

Urine tests can also be an effective way to test your blood sugar levels. You will need to put a test strip into a urine sample. This method is one of the least reliable methods of testing your blood sugar levels. It can also be one of the most inconvenient due to the need for a fresh urine sample.

An A1C test is a test done in a laboratory. Your doctor will take a blood sample, and the lab will then analyze the results for you. Your blood sugar levels can significantly impact how your body feels and functions.

When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals. Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.

Carlee's training at Western Illinois University and an internship at the Memphis VA Hospital lead her to a career in outpatient counseling and bariatric nutrition therapy.

Read more about the pancreas. Cacao contains flavonoids, which may help regulate blood sugar levels. A review points to the findings of several small studies, which suggest that cacao may help with insulin resistance and slow the progression of type 2 diabetes. An easy way to add cacao to the diet is by eating dark chocolate , which contains more cacao than milk chocolate.

However, dark chocolate still contains sugar, and consuming too much of it might still cause a spike in blood sugar. Therefore, a person should consume dark chocolate in moderation.

While dark chocolate typically contains less sugar than milk chocolate, the sugar content of dark chocolate products may vary, and it is important to check the label. The high protein content in fatty fish such as salmon, mackerel, and herring is particularly healthy for people with diabetes, as it has a low impact on blood sugar.

It is filling and provides essential nutrients to help the body grow and repair. People with diabetes should try to eat fatty fish twice per week. As with other foods, preparation is key.

It is best to avoid sugary marinades and to grill fish instead of frying it. In addition to medications, lifestyle and dietary strategies are an essential part of diabetes management. Certain foods can help stabilize blood sugar levels, while others can make them less stable.

A person can better manage their blood sugar and insulin levels by eating a balanced diet filled with whole grains, vegetables, legumes, lean protein, nuts, and seeds.

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Carbohydrates can cause spikes in blood glucose, so people with diabetes must be careful not to eat too many.

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A new review indicates that insulin—used to manage diabetes—can be kept at room temperature for months without losing its potency. My podcast changed me Can 'biological race' explain disparities in health?

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Was this helpful? Frequently asked questions. How we reviewed this article: Sources. To improve your sleep quality and duration, work to get into a consistent sleep routine where you go to bed and wake at the same time every day.

Your goal: Nab at least seven hours of sleep per night, per recommendations from the National Sleep Foundation. If you continue to have sleep troubles or suspect you have sleep apnea for instance, maybe your partner complains about your snoring , reach out to a sleep medicine specialist for support, Bonsignore says.

Some may see their blood sugar creep up on really hot days because the unpleasant conditions put extra stress on their system; others, particularly those taking insulin, may experience the opposite effect, she says. The latter can further stoke blood sugar levels by increasing the risk of dehydration.

Try to stay indoors during the hottest part of the day, and monitor your blood sugar closely for changes when the mercury starts to rise, recommends Bonsignore. RELATED: 8 Best Fruits for a Diabetes-Friendly Diet. The time change can disrupt your medication schedule and cause unusual eating and sleeping habits, which interfere with blood sugar control, McDermott says.

She advises checking your blood sugar more frequently while traveling to catch any concerning trends before they become serious problems.

McDermott also recommends packing healthy carb-balanced snacks as well as a refillable water bottle to help you stay hydrated. According to the Mayo Clinic , consuming up to milligrams mg of caffeine per day is safe for most people, but in those with diabetes, the substance may affect how insulin behaves, which can lead to low or high blood sugar.

Prior research suggests that consuming too much caffeine may cause blood sugar levels to spike in those who already have the disease. To make things even more confusing, a different study, published in , suggested that caffeine intake can actually improve how the body manages blood sugar and reduce the risk of diabetes-related complications.

It may depend on the person. All you can do is monitor your blood glucose to observe how caffeine affects you. If you experience frequent blood sugar swings and are a heavy consumer of caffeinated beverages which include diet soda as well as coffee and tea , consider cutting back to see if your glucose control improves, Bonsignore recommends.

Testing after handling food can produce an erroneously high reading because sugar residues on the skin can contaminate the blood sample, research has shown. If your blood sugar readings come back as higher than it really is, you could easily end up taking too much insulin, McDermott says.

The result: dangerously low blood sugar levels. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

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RELATED: 5 Ways to Lower Your A1C Learning how different habits can cause your blood sugar to fluctuate can help you better predict how your levels will swing.

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