The two main types of fiber, soluble fiber and insoluble fiber, work together to help stabilize blood sugar levels. Soluble fiber reduces how much glucose levels increase after a meal also called postprandial glucose response.

This prevents large blood sugar spikes and subsequent crashes. Instead you may feel a steady level of energy throughout your day. Insoluble fiber reduces insulin resistance.

With improved insulin sensitivity, it will be easier for the cells in your body to let the glucose in, leading to more stable and improved levels of blood sugar. You can include both types of fiber in your diet by consuming things like fruits, vegetables, oats, whole grains, and legumes.

Hydration is always important, but drinking water can especially help with stabilizing blood sugar in a couple of really important ways. The first way is straightforward. The second way is that drinking water adds volume to your blood. Drinking water reduces glucose concentration , which helps to stabilize blood sugar levels.

Along with consuming less sugary beverages, it can be beneficial to reduce how much sugar you eat. Refined sugar, as we mentioned previously, is quickly digestible and can lead to a spike in blood sugar. However, even sugar variations like honey, which are generally considered to be healthy, can lead to high blood sugar levels.

This may be because honey has a similarly high glycemic index to sugar, which can lead to rapid blood sugar spikes. Reducing stress helps to reduce inflammation, helps regulate hunger, and can help to keep your glucose levels stable too.

Stress is a reaction in the body that can have many adverse effects on our health, and chronically high stress levels can even encourage insulin resistance and cause glucose spikes.

According to Diabetes UK , stress causes high levels of hormones such as cortisol and adrenaline. These hormones, like inflammatory molecules, will make it harder for your body to respond to insulin properly.

Getting adequate sleep is important for your overall health , and it can also help increase insulin sensitivity by reducing stress and mitigating inflammation. Not getting enough sleep is also a risk factor for developing insulin resistance. So, it may be time to prioritize getting to bed on time and catching those Zs.

Maintaining a healthy weight and body composition can be very beneficial in stabilizing blood sugar. This is because having a lower body fat percentage means that there are less molecules competing with insulin to get to your cells. Plus, for those with prediabetes, weight loss can decrease the risk of developing type 2 diabetes in the future by improving blood sugar levels.

Getting adequate protein in your diet can help prevent glucose spikes by slowing down digestion. The key is to focus on finding the right balance of protein , carbohydrates, and fats for your body.

This is where an individualized approach either with a continuous glucose monitor CGM , dietitian, or both can help you create a diet plan that works for you..

Similarly, a diet high in fat and refined carbohydrates can contribute to insulin resistance, so it can be beneficial to pair your carbohydrates with fiber or protein to improve blood glucose levels. Speak with a dietitian or nutritionist to determine the right range of protein consumption for you based on your weight and activity levels.

Fatigue is common in those with both type 1 and type 2 diabetes , and can indicate imbalanced blood sugar. The large influx of easy to digest sugar causes the pancreas to overcompensate by pumping out too much insulin, which plummets the blood sugar lower than when it started. This is often associated with feelings of an energy crash.

Research suggests that intense cravings for high carbohydrate foods can actually indicate low blood sugar levels. Some studies have illustrated that obesity is linked to diabetes or insulin resistance , both of which are marked by high blood sugar levels. The research suggests that those who do not secrete enough insulin to make up for the insulin resistance are at higher risk for becoming obese.

According to Diabetes Canada , low blood sugar or hypoglycemia can display itself as feeling confused, disoriented, or having trouble concentrating. Excessive thirst can be a sign of high blood sugar. In fact, this condition, otherwise known as polydipsia , is a common symptom in individuals with diabetes.

On the other hand, there may be a link between excessive thirst and low blood sugar stemming from water lost through excessive sweating.

Our registered dietitian nutritionist, Katrina Larsen, MS, RDN, LD, CDCES , shares that excessive sweating is a part of a set of symptoms that indicate low blood sugar levels. Some signs that your blood glucose is dropping too quickly or too low may include dizziness or feeling light headed, fatigue, increased heart rate, sweating, and nausea.

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. Therefore, people with diabetes may consider avoiding several types of bread. However, consuming whole grain foods has been associated with a lower risk of type 2 diabetes T2DM.

Some breads are a good way to consume whole grain foods. They have lower GI scores than regular whole wheat bread because the ingredients go through less processing.

Processing removes the fibrous outer shells of grains and cereals. Fiber slows digestion and helps stabilize blood sugar levels. The researchers behind a small trial found that consuming less-processed grains led to an improvement in blood sugar levels for people with T2DM.

A separate small study involving 15 people with T2DM also found that the particle size of the whole grains in bread had an impact on blood sugar levels. The authors of a review looked at the effect of millets, which have a low GI score.

Except for pineapples and melons, fruits generally have low GI scores. This is because most fresh fruits contain lots of water and fiber to balance out their content of fructose, a naturally occurring sugar.

However, as fruits ripen, their GI scores increase. Fruit juices also typically have very high GI scores because juicing removes the fibrous skins and seeds. So, fresh fruit is preferable. A study that followed about half a million people in China for 7 years found that those who ate fresh fruit daily had lower rates of T2DM.

White potatoes have a high GI score. Sweet potatoes and yams have lower scores — although they are still relatively high — and are very nutritious. Sweet potatoes are a good source of fiber, potassium, zinc, and vitamins A and C. Health experts may recommend sweet potatoes as a suitable substitute for white potatoes in a variety of dishes, from fries to casseroles.

In addition to trying to include more sweet potatoes and yams, people may want to limit or avoid white potatoes and products typically made from them, such as french fries and mashed potatoes. Oats have a low GI score, which means they are less likely to cause spikes and dips in blood sugar levels.

The authors of a meta-analysis of trials looked at how beta-glucan affects blood sugar levels after a meal. They found evidence to suggest that carbohydrate -based meals that contain beta-glucan have a link to lower blood sugar levels than meals that do not contain beta-glucan.

Stone-ground and rolled oats are typically the preferable forms to consume. People may wish to limit other forms, such as processed oats, instant oats, and cereal bars. Nuts are very rich in dietary fiber and have low GI scores.

Nuts also contain high levels of plant protein, unsaturated fatty acids, and other nutrients, including:. The American Diabetes Association notes that nuts can be beneficial for diabetes and are a good source of fiber and omega-3 fatty acids.

As with other foods in this article, it is best to eat nuts that are as whole and as unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts. Legumes , such as beans, peas, chickpeas, and lentils, have very low GI scores. Even baked beans, which are not as preferable, still have a low GI score.

Legumes are also good sources of nutrients that can help people maintain healthy blood sugar levels, including:. People with diabetes may wish to avoid legume products that contain added sugars and simple starches, such as legumes packaged in syrups, sauces, or marinades.

Garlic is a popular component of traditional remedies for diabetes and a wide variety of other conditions. The compounds in garlic may help lower blood sugar by improving insulin sensitivity and secretion.

The authors of a review found that garlic supplements helped manage blood sugar and cholesterol levels in people with T2DM. Fish and other animal proteins do not typically have GI scores because they do not contain carbohydrates. However, consuming fish that contain the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid may help manage or prevent diabetes better than consuming other types of animal protein.

The researchers behind a study found that people who consumed oily fish developed T2DM at lower rates than those who did not.

Also, in a small study , participants who ate plenty of fatty fish showed better blood sugar regulation after a meal than those who avoided fish. While more research is necessary, some evidence suggests a potential link between mercury and T2DM.

Health experts recommend limiting fish high in mercury, especially for children, pregnant people, and those who are nursing. While more research is necessary, some evidence suggests that yogurt consumption, as part of a healthy dietary pattern, may help reduce the risk of T2DM.

Evidence notes that yogurt can provide many other health benefits. And because eating yogurt can help people feel fuller, it may help with blood sugar management. It is best to avoid sweetened or flavored yogurts, which often contain more sugar than is desirable for a person who is looking to lower their blood sugar levels.

Greek-style yogurt and unsweetened yogurt can be healthy alternatives. Eating a healthy, well-balanced diet is key. Additional strategies to help lower or manage blood sugar levels include:.

People with diabetes may also need to take medications and check their blood sugar levels regularly to reduce the risk of experiencing potentially dangerous symptoms and complications.

Choosing healthy proteins and fats and non-starchy vegetables can help manage hyperglycemia. Carbohydrates that are lower in sugar and contain fiber are less likely to spike blood sugar compared to refined carbs.

Lean proteins like chicken, oily fish, and non-starchy vegetables can also be good choices for hyperglycemia. Hyperglycemia occurs due to a lack of insulin or insulin resistance. However, a diet high in processed carbohydrates and sugars can increase the risk of blood sugar spikes.

As opposed to fiber supplements, eating a variety of naturally high-fiber foods, such as whole grains, fruits, and vegetables, maximizes the nutritional value you receive.

High-protein foods similarly result in more stable blood sugar. One study of 14 healthy women analyzed the blood sugar effects of high-protein, low-carb foods that are also ultra low processed. Healthful fats are essential nutrients. Mediterranean diets are well known for including many healthful fats, such as olive oil, olives, nuts and seeds, and emphasize fruit, vegetables, legume, fish and seafood consumption.

At the top of the list of foods to help stabilize your blood sugar: leafy greens. Try spinach, kale, collard greens, dandelion greens, bok choy, lettuce, and Swiss chard. Leafy greens contain a lot of fiber as well as antioxidants and micronutrients.

Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, and other vegetables that grow with four petals resembling a cross. Broccoli contains complex carbohydrates, which increase blood sugar much more slowly than simple carbohydrates found in white bread or soda.

This strategy can help you avoid a blood sugar spike but you still get to enjoy creamy, carb-y mashed potatoes. Whole grains that can help stabilize your blood sugar include barley, oats, and quinoa.

Unrefined whole grains contain complex carbohydrates and, like broccoli, gradually increase blood sugar rather than causing a sudden spike. Many kinds of fruits and berries contain important nutrients for stabilizing blood sugar. Other low-glycemic fruits and berries that are good for your blood sugar include pomegranates, raspberries, and blackberries.

Many nuts provide necessary and healthful fats, fiber, and protein—all qualities of blood-sugar stabilizing foods. Nuts have a low glycemic index because of their high fat, moderate protein, and lower carbohydrate content.

Since avocados are full of healthful fats, enjoy organic guacamole with jicama or carrot sticks and mashed avocado on top of sprouted whole-grain toast. Integrating the foods above into your diet may significantly improve your glucose response.

Removing or limiting certain other foods from your diet will also help you maintain stable blood sugar levels. Your stable blood sugar level may vary depending on your age, overall health, and other factors. In addition to the healthy dietary recommendations above, diabetics and non-diabetics can manage blood sugar by exercising regularly, tracking your blood sugar to see what affects it, eating when genuinely hungry clue: your fasting glucose can be a great metric to review to help you learn more about recognizing signs of true hunger , tracking your diet and exercise habits, drinking water instead of sugary beverages, limiting alcohol, eating fruits rather than sweets, and controlling food portions.

As you begin to implement these dietary suggestions, you can find out how specific foods affect your blood sugar by tracking your glucose response using Signos.

Signos uses a CGM to gather your biodata and provides real-time feedback on how your body responds to different foods.

The Signos app then suggests small changes in your activities or eating habits to reduce glucose spikes. Holding over 10 years of experience in content creation for both digital and print mediums, Landon specializes in writing for multiple industries, including health and wellness.

Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors.

The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

Take control of your health with data-backed insights that inspire sustainable transformation. Your body is speaking; now you can listen. 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.

Skip to Content. Shop Health Coaching Classes Editor's Picks Beauty Food Healthy Weight Login Login. Login Login. This ad is displayed using third party content and we do not control its accessibility features. Close Banner. Integrative Health medically reviewed. Author: Stephanie Eckelkamp.

By Stephanie Eckelkamp. Stephanie Eckelkamp is a writer and editor who has been working for leading health publications for the past 10 years. She received her B. in journalism from Syracuse University with a minor in nutrition. Molly Maloof, M. Medical Doctor. Molly Maloof. is passionate about extending healthspan through her medical practice, personal brand, entrepreneurial and educational endeavors.

Molly Maloof provides health optimization and personalized medicine to high achieving entrepreneurs, investors, and technology executives. Signs your blood sugar is out of whack. Fatigue Sugar and carb cravings Weight gain Headaches Trouble concentrating Mood swings or nervousness Dry skin Excessive thirst Frequent peeing Blurred vision.

Follow a minimally processed diet. Load up on fiber. Eat plenty of high-quality protein. 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.