Use a continuous glucose monitor and the Signos app to get real-time feedback on your glucose response. High Fiber High-fiber foods, especially from plants, are often suggested as solutions to glucose instability. High Protein High-protein foods similarly result in more stable blood sugar.

Healthful Fats Healthful fats are essential nutrients. Leafy Greens At the top of the list of foods to help stabilize your blood sugar: leafy greens.

Cruciferous Vegetables Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, and other vegetables that grow with four petals resembling a cross.

Lower-glycemic Fruits Many kinds of fruits and berries contain important nutrients for stabilizing blood sugar. What causes low blood sugar hypoglycemia? What causes high blood sugar hyperglycemia?

How else can I maintain stable blood sugar? Get more information about weight loss, glucose monitors, and living a healthier life. Topics discussed in this article: Stable Blood Sugar.

References 1. html 2. html 3. long About the author 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.

View Author Bio. Nutrition Latest articles. Beginner's Guide to Glucose Sabrina Tillman. Benefits of Stable Blood Sugar: How To Reap and Keep Them Spencer Brooks. Vinegar and Blood Sugar: Reducing Glucose Spikes Signos Peter Palmieri, MD. Mediterranean Diet and Blood Sugar Caitlin Beale, MS, RDN.

What Are Normal Blood Sugar Levels for Non-Diabetic People? Caitlin Beale, MS, RDN. Foods Good for Mental Health and Blood Sugar Julia Zakrzewski, RD. How Garlic Can Help Lower Blood Sugar Julia Zakrzewski, RD. Do Nuts Raise Blood Sugar? Ali, MS, RDN, LDN. Peas Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits Signos Staff.

Peanuts Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits Signos Staff. Cauliflower Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits Signos Staff. This is why the best thing you can do to keep your blood sugar consistent is to find your formula, and stick with it.

Take note of how a certain food usually impacts you, or how much a minute walk might lower your blood sugar. Here, experts recommend the most efficient ways to raise or lower your blood sugar on the fly. Take them for a spin, adjust accordingly based on your body's needs, and bust out them out whenever you need to show glucose who's boss.

The general rule of thumb is to consume 15 grams of carbs, then wait 15 minutes before checking your blood sugar again.

Any more than that, and you run the risk of raising your blood sugar too high. If it's still too low, repeat the process. Keep reading: Blood Sugar Basics for Diabetes: What You Need to Know to Keep it Balanced.

Here are some super-convenient ways to get your blood sugar back on track, stat. Fruit contains natural sugar and carbohydrate. Since the act of chewing takes time and effort, you're much less likely to overeat fruit than say, fruit juice.

If you're in a pinch or on-the-go, try carrying a back of gummy bears or jelly beans for a quick blood sugar boost. Typically found in the kids' food aisle, juice boxes are easily portable, and a perfect way to score 15 grams of carbs without going overboard, adds Zappe.

If nausea tends to strike when your blood sugar's low, candied ginger can give your body the one-two punch necessary to both raise your blood sugar and alleviate queasiness, says Texas-based certified diabetes educator Linzi Cruz , RD.

Since glucose tablets are premeasured, you don't have to worry about overeating or raising your blood glucose too much. You can keep rolls in your desk at work, in your car console or even on your bedside table. Pictured recipe: Creamy Pesto Chicken Salad with Greens.

Much like raising your glucose shouldn't be a rushed process, neither should lowering it. To gradually lower your blood sugar and, in turn, prevent future spikes , experts recommend the following. If your blood sugar is persistently elevated, rehydrating on the regular is paramount.

When the kidneys filter excess glucose from the blood and send it packing through your pee, water goes with it-and if there's not enough available, the body will steal H20 from other cells to make it happen hence that Sahara feeling in your mouth when your blood sugar's too high.

The temporary reprieve from food prevents your glucose from getting any worse, and gives your body the opportunity to level out your, well, levels. As long as your doctor hasn't given a restriction, one of the best ways to bring your blood sugar down is to exercise-say, going for a walk or bike ride for 15 to 30 minutes.

Wait for 15 minutes and then check your blood sugar again. If you have problems with low blood sugar, ask your doctor if your treatment plan needs to be changed. Many things can cause high blood sugar hyperglycemia , including being sick, being stressed, eating more than planned, and not giving yourself enough insulin.

Over time, high blood sugar can lead to long-term, serious health problems. Symptoms of high blood sugar include:. If you get sick , your blood sugar can be hard to manage. You may not be able to eat or drink as much as usual, which can affect blood sugar levels.

High ketones can be an early sign of diabetic ketoacidosis, which is a medical emergency and needs to be treated immediately. Ketones are a kind of fuel produced when fat is broken down for energy. When too many ketones are produced too fast, they can build up in your body and cause diabetic ketoacidosis, or DKA.

DKA is very serious and can cause a coma or even death. Common symptoms of DKA include:. If you think you may have DKA, test your urine for ketones. Follow the test kit directions, checking the color of the test strip against the color chart in the kit to see your ketone level.

If your ketones are high, call your health care provider right away. DKA requires treatment in a hospital. Talk to your doctor about how to keep your blood sugar levels within your target range. Your doctor may suggest the following:. Carbs in food make your blood sugar levels go higher after you eat them than when you eat proteins or fats.

You can still eat carbs if you have diabetes. The amount you can have and stay in your target blood sugar range depends on your age, weight, activity level, and other factors.

Counting carbs in foods and drinks is an important tool for managing blood sugar levels. Make sure to talk to your health care team about the best carb goals for you.

Fiber can slow the absorption of carbs and the release of sugar into the blood. It can also reduce appetite and food intake. When you are dehydrated, your body produces a hormone called vasopressin. This encourages your kidneys to retain fluid and stop the body from flushing out excess sugar in your urine.

It also prompts your liver to release more sugar into the blood 27 , 28 , A long-term study on 4, people in Sweden found that, over How much water you should drink is often up for discussion.

Essentially, it depends on the individual. Stick to water rather than sugary juice or sodas, since the sugar content will lead to blood sugar spikes. Dehydration negatively affects blood sugar control. Over time, it can lead to insulin resistance and type 2 diabetes.

Vinegar, particularly apple cider vinegar , has been found to have many health benefits. It has been linked to weight loss, cholesterol reduction, antibacterial properties and blood sugar control 31 , 32 , Several studies show that consuming vinegar can increase insulin response and reduce blood sugar spikes 31 , 34 , 35 , 36 , One study found vinegar significantly reduced blood sugar in participants who had just consumed a meal containing 50 grams of carbs.

The study also found that the stronger the vinegar, the lower the blood sugar 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. High blood glucose is also associated with increased levels of cortisol , a stress hormone that, when elevated over time, can contribute to inflammation, weight gain, and related metabolic illnesses [11].

By keeping your blood glucose stable, you can support the health of your hormones and, as a result, your major bodily systems. High glucose variability frequent peaks and valleys and elevated fasting glucose is associated with insulin resistance, which can lead to unwanted weight gain and make losing weight more difficult.

Recent research has shown that insulin signaling and the function of transporter proteins that are driven by insulin are reduced in those with more fat tissue, even if they have normal blood glucose levels [12].

Stabilizing and maintaining blood glucose levels requires making healthier choices regarding your diet, exercise regimen, sleep schedule, and stress management techniques. When you focus on keeping blood glucose levels in check, your biological data from your blood glucose levels steers you to healthier food choices.

Healthier food choices and well-timed exercise can then help you reverse insulin resistance and lose weight sustainably , without the over-restriction and bingeing cycle that often leads people to regain the weight, despite their hard efforts.

Stable glucose is key to achieving long-term health and avoiding the onset of chronic health conditions. But what about the short term? What can you expect in the first few weeks and months of better managing your blood glucose levels?

Elevated blood glucose — high fasting glucose, or due to a meal high in refined carbohydrates — can lead to feeling sluggish, fatigued, or give you brain fog [14, 15].

When your blood glucose is well managed and insulin sensitivity increases, you reap the benefits of sustained energy and kick the afternoon slump.

Research has linked high glycemic variability, specifically instances of glucose spikes and valleys, with feelings of irritability, anxiousness, and stress [14]. Several studies in diabetic patients have associated low blood glucose levels with feelings of nervousness and high blood glucose with frustration and agitation [16, 17].

Keeping glucose in range and avoiding extreme fluctuations can help manage mood swings and keep you more alert and upbeat rather than fighting negative feelings and crankiness. When you eat foods high in refined carbohydrates, your blood glucose surges , which leads to the overproduction of insulin to keep up with the spike.

Once the insulin overproduction catches up, your glucose crashes, leading you to crave something sweet to bring your BG up to normal levels, and the cycle continues.

By getting your blood glucose in check, you can get off the glucose rollercoaster and bust the cravings. A spike in blood glucose causes a rise in insulin levels, which can increase the production of sex hormones called androgens , which are tied to skin health.

When insulin levels are high, androgens lead to increased production of sebum and keratinocytes, which can leave skin feeling thick and oily and lead to unwanted breakouts. Studies have shown that having a low glycemic diet can lead to a reduction in acne problems [19, 20].

Your blood glucose levels are linked to your health as a whole. Stabilizing your levels can have a positive impact on everything from your mood and sleep quality to your sex life, focus, and more.

On the other hand, letting your levels run wild for a prolonged period of time can lead to metabolic health issues such as insulin resistance, obesity, and Type 2 diabetes.

Veri App. Metabolic Health. So, how exactly does balancing your blood sugar improve your health? Increase healthspan Healthspan is the period of your life spent in good health. Improve hormone health If your blood glucose is out of whack, it can have drastic effects on your endocrine system, which produces hormones.

Manage weight High glucose variability frequent peaks and valleys and elevated fasting glucose is associated with insulin resistance, which can lead to unwanted weight gain and make losing weight more difficult.