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.

Skip to Content. Shop Health Coaching Classes Editor's Picks Beauty Food Healthy Weight Login Login. Omega-3 fatty acids, which are abundant in oily fish, are one type of polyunsaturated fat. Trans and saturated fats can increase levels of harmful cholesterol in the blood, which can contribute to the risk of cardiovascular disease.

Eating more unsaturated fats and fewer saturated fats can help lower the risk of cardiovascular diseases. Consuming unsaturated fats instead of saturated fats can also help improve cholesterol levels and blood sugar regulation.

Learn more about healthy and unhealthy fats. Protein is an essential nutrient that people can get from meats, fish, and plant-based foods such as nuts, beans, and legumes. Research suggests that protein does not increase blood sugar levels and can help a person feel full longer.

High protein diets may also help people reach or maintain a moderate weight more effectively than moderate or low protein diets. However, a meta-analysis reported that a diet that includes too much animal protein may increase the risk of type 2 diabetes.

A diet with plenty of plant-based protein may modestly decrease this risk. A person with diabetes should favor foods with lots of protein but little saturated fat.

Examples include:. A person can easily add protein to a meal. For example, beans are an excellent addition to salads, as are roasted chicken breasts without toppings.

Discover more high protein foods. Learn more about foods and drinks to avoid with diabetes. Diabetes can cause a range of symptoms and health issues. Maintaining stable insulin and blood sugar levels can have many benefits , including:.

Effective diabetes management can also reduce the risk of more severe complications such as:. Blood glucose monitors are portable devices that give people a snapshot of their blood sugar levels. To use these devices, a person must obtain a blood sample via a small prick on their finger.

The monitor can then assess this blood sample. Continuous glucose monitors constantly measure blood sugar levels throughout the day. These devices use a small implant under the skin to get continuous readings.

This information allows people with diabetes to note trends in blood sugar and manage their levels accordingly. Visit our dedicated hub for more research-backed information and in-depth resources on diabetes. In addition to eating a healthy diet and limiting foods and drinks that spike blood sugar, a person can try the following tips for keeping insulin levels stable:.

Healthcare professionals may recommend that a person check their blood or urine for ketones and adjust their insulin dosage accordingly. Because blood glucose levels are individualized, a person should follow the specific advice of their healthcare team.

The pancreas produces insulin to help regulate blood sugar levels. Diabetes happens when the pancreas does not produce enough insulin or the body cannot use insulin effectively. 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.

Being overweight or obese can make it more difficult for your body to use insulin and control blood sugar levels. This can lead to blood sugar spikes and a corresponding higher risk of developing type 2 diabetes.

Weight loss , on the other hand, has been shown to improve blood sugar control. In one study, 35 obese people lost an average of Being overweight makes it difficult for your body to control blood sugar levels. Even losing a little weight can improve your blood sugar control.

Exercise helps control blood sugar spikes by increasing the sensitivity of your cells to the hormone insulin. Exercise also causes muscle cells to absorb sugar from the blood, helping to lower blood sugar levels Both high-intensity and moderate-intensity exercise have been found to reduce blood sugar spikes.

One study found similar improvements in blood sugar control in 27 adults who carried out either medium- or high-intensity exercise One study found exercise performed before breakfast controlled blood sugar more effectively than exercise done after breakfast Increasing exercise also has the added benefit of helping with weight loss, a double whammy to combat blood sugar spikes.

It dissolves in water to form a gel-like substance that helps slow the absorption of carbs in the gut. This results in a steady rise and fall in blood sugar, rather than a spike 24 , Fiber can also make you feel full, reducing your appetite and food intake 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.

Alcohol can both lower and raise blood sugar levels. Read Diabetes and Alcohol for our suggestions for how to drink with diabetes while also having a great night out! Dehydration will lead to a blood sugar rise. Combat that by drinking water to dilute the glucose.

There is no set amount for how much to drink: Harvard Health recommends cups of water a day, while the NHS recommends glasses or 1. Either way, drink enough so that you feel hydrated. Having enough water will also make you feel fuller. This is an indirect approach to how to keep blood sugar stable, since it will assist with diet control.

Plus, when drinking water, you are less likely to go for sugary drinks like soda. The lower the GI, the more slowly the food is digested. This means that food with a low GI score gives a slower rise in blood sugar. Get greater stability by choosing these foods. An example of low GI foods are non-starchy vegetables such as onions, carrots, broccoli, leek, and sprouts.

If you want ideas for how to prepare sprouts and other low GI foods, then have a look at our recipes! So, while substitutes for refined sugar with lower GI scores — such as honey — might be digested more slowly, they will still raise blood sugar levels.

The rule of 15 is the standard way for dealing with low blood sugar, but the precise amount of carbs you need can vary from person to person. Try to think of your hypo as only momentary. However, a little forethought will maybe keep you from grabbing a chocolate muffin instead of a proper breakfast as you dash to work.

Planning meals has two desired outcomes that lead to stable blood sugar. First, you have to think more about what you will be eating, and, hopefully, choosing food that makes blood sugar easier to manage.

Approach those meals differently by making snacks a part of that routine. Basically: breakfast, snack, lunch, snack, dinner, snack. This avoids putting the body through the strain of suddenly having to deal with high blood sugar after a large meal.

Having no food, followed by a large meal makes blood sugar levels skyrocket. If you ever needed to fast intentionally, then it is definitely best to consult with a doctor. An important thing to remember when fasting is to break it slowly with small portions of food.

But, otherwise, stick to a steady balance of eating meals and set mealtimes. But, managing blood sugar should also work for you in a realistic way.

If you have a favourite kind of chocolate bar, then of course you should be able to eat that. We need our pleasures to make our routines work.

However, a meta-analysis reported that a diet that includes too much animal protein may increase the risk of type 2 diabetes. A diet with plenty of plant-based protein may modestly decrease this risk. A person with diabetes should favor foods with lots of protein but little saturated fat.

Examples include:. A person can easily add protein to a meal. For example, beans are an excellent addition to salads, as are roasted chicken breasts without toppings.

Discover more high protein foods. Learn more about foods and drinks to avoid with diabetes. Diabetes can cause a range of symptoms and health issues. Maintaining stable insulin and blood sugar levels can have many benefits , including:.

Effective diabetes management can also reduce the risk of more severe complications such as:. Blood glucose monitors are portable devices that give people a snapshot of their blood sugar levels. To use these devices, a person must obtain a blood sample via a small prick on their finger.

The monitor can then assess this blood sample. Continuous glucose monitors constantly measure blood sugar levels throughout the day. These devices use a small implant under the skin to get continuous readings. This information allows people with diabetes to note trends in blood sugar and manage their levels accordingly.

Visit our dedicated hub for more research-backed information and in-depth resources on diabetes. In addition to eating a healthy diet and limiting foods and drinks that spike blood sugar, a person can try the following tips for keeping insulin levels stable:.

Healthcare professionals may recommend that a person check their blood or urine for ketones and adjust their insulin dosage accordingly. Because blood glucose levels are individualized, a person should follow the specific advice of their healthcare team.

The pancreas produces insulin to help regulate blood sugar levels. Diabetes happens when the pancreas does not produce enough insulin or the body cannot use insulin effectively.

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.

People with diabetes can use various strategies to lower their blood sugar levels. J Clin Investig 10 Postprandial glycaemic dips predict appetite and energy intake in healthy individuals. Nat Metabol — Appetite 17 1 A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility.

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. Sports Med The Independent Pharmacy is our partner pharmacy and prescribing service.

All consultation and prescribing is carried out by GPhC registered medical practitioners. All dispensing and shipping of medicines is completed by a UK licensed, General Pharmaceutical Council registered Pharmacy GPhC: Superintendent Pharmacist: Mr Ant Boysan BPharm GPhC No.

Pharmacy Terms. Rated Excellent on Trustpilot.