Over the past few years, continuous glucose monitors (CGMs)—tracking technology initially designed for people with diabetes—have gone mainstream. Proponents of this off-label use claim that utilizing blood sugar monitoring tools helps them make blood-sugar-friendly decisions, which in turn helps them feel better, think faster, and get more out of each and every day.
If the data-driven approach isn’t for you, though, don’t sweat it. “Great glucose habits don’t require high-tech tools,” according to Rachel Brief, R.D.N., a registered dietitian nutritionist specializing in weight management and metabolic health with The Lanby concierge care. “Simply implementing a few low-tech, high-impact strategies that support your blood sugar balance is all you need to keep your energy stable, your cravings balanced, and your mood steady,” she says.
Where should you focus your efforts? The following evidence-backed habits can help keep your blood sugar in line so you can feel better all day.
- ABOUT OUR EXPERTS: Rachel Brief, R.D.N., is a registered dietitian nutritionist specializing in weight management and metabolic health with The Lanby concierge care. Lisa Schultz, C.N., C.P.T., is a certified nutritionist, personal trainer, and creator of the Vendura Method for healthier eating.
What To Know About Blood Sugar Levels—And Why They Matter
Understanding the buzz behind healthy blood sugar requires a quick biology lesson. Ready?
After you eat, your body breaks down your food into components it can use. One of these: glucose, which is found in carbohydrate- and sugar-containing foods. From there, glucose circulates throughout your system in your blood, hence the term “blood sugar,” explains Brief. The glucose is delivered to your cells, where it fuels their many processes.
For you to feel and function your best, the amount of glucose in your bloodstream needs to stay within a narrow, healthy range throughout the day, she says. According to the CDC, ideal fasting glucose levels tend to fall between 70 and 99 mg/dL.
Read More: 6 Signs Your Blood Sugar Isn’t As Healthy As You Think
How does the body maintain blood sugar balance throughout the day, though? Insulin. “Insulin is the naturally occurring hormone produced by the pancreas that keeps levels within the optimal range by helping your body convert sugar into energy,” explains certified nutritionist and personal trainer Lisa Schultz, C.N., C.P.T., creator of the Vendura Method for healthier eating. If your blood sugar levels stay too high or spike too quickly, your body isn’t properly using or producing enough insulin, she says. (That’s why people with diabetes—a condition marked by a breakdown of this system—often take insulin or other medications).
Still, “even if you don’t have a diagnosis of prediabetes or diabetes, enacting habits that support stable blood sugar can help you feel so much better,” Schultz says. Stable levels improve energy, mood, cognitive function, hormonal balance, and metabolic health.
In fact, get your blood sugar in order, and you might notice perks like fewer energy crashes between meals, reduced sugar cravings, and improved focus and mood immediately, according to Brief. Over time, you’ll reduce your risk of insulin resistance and chronic disease, manage your weight more easily, and improve metabolic health, hormone balance, and fertility, she says.
4 Habits For Healthy Blood Sugar
Maintaining healthy blood sugar is a worthwhile mission—and there’s plenty you can do daily to make that happen! The following healthy habits make a world of difference.
1. Eat Fiber With Every Meal
Fiber isn’t just essential for keeping things moving in the bathroom; it’s also beneficial for blood sugar balance. Fiber, especially soluble fiber, takes more work for the body to digest than other nutrients (like carbohydrates), according to Brief. “Eating fiber slows digestion and helps blunt the post-meal rise in glucose,” she explains.
“The recommended total daily fiber intake is 25 to 35 grams,” says Brief. But unfortunately, many people miss the mark. A survey published in the American Journal of Lifestyle Medicine estimates that only about five percent of Americans consistently meet these recommendations.
For healthy blood sugar, though, it’s not just about meeting this daily target; when you eat fiber matters, too. Spread your intake across your daily meals and aim to consume eight to 10 grams of fiber per meal to maintain steady levels throughout the day, suggests Brief.
“Most people meet their target by increasing their intake of whole foods like vegetables, legumes, berries, flax, chia, or whole grains,” Brief says. However, a daily fiber supplement can also help if you struggle to get enough from food alone. (Just make sure you drink plenty of water if you go the supplement route, as fiber requires fluid to move through the digestive system.)
2. Combine Simple Carbs With Fat or Protein
Processed cereal, crackers, pretzels, and pastries are convenient, tasty treats. But these simple carbohydrates are blood sugar’s enemy number one because they lack fiber.
“When you eat a processed low-fiber carb by itself, it breaks down quickly into sugar and causes a fast spike in blood sugar,” says Schultz. That sudden surge can leave you feeling weird and wired, then wiped.
That’s where protein and healthy fats come in. “Adding protein or fat to the carb slows down digestion, which then slows the release of sugar into your bloodstream,” Schultz explains. This, in turn, keeps your energy stable and prevents dreaded crashes.
Read More: 6 Ways Protein Benefits Your Health—Besides Building Muscle
Got an unshakeable hankering for something sweet and carb-y? Consider indulging after a well-rounded meal, she suggests. (Think: birthday cake after dinner.) Or, pair the sugary snack with a spoonful of almond butter, a handful of nuts, or a serving of Greek yogurt. That way, you can enjoy your treat without wreaking havoc on your blood sugar.
If you’re open to making a substitution, Brief recommends sticking to complex, high-fiber carbs—like beans, lentils, sweet potatoes, oats, fruit, and whole grains—whenever possible. The fiber in these carb-containing foods helps put the brakes on the blood sugar rollercoaster, “allowing for a gentler rise and fall in glucose, which is easier on your body and your metabolism,” Schultz explains.
3. Walk After Meals
Your couch may look mighty appealing after a big meal, but your body really wants a little movement. “Moving your body right after eating can help bring blood sugar back down naturally,” Schultz says.
How, you ask? Your muscles use glucose as fuel, much like a car uses gasoline, Schultz explains. So, when you move (even just a little!), your body pulls glucose from your bloodstream and burns it for energy. The result: less glucose left in circulation in your bloodstream, which means a reduced blood sugar spike—and without your body needing to churn out insulin.
Lacing up within 30 minutes of eating is ideal, but heading out even an hour later still yields significant improvements in post-meal glucose levels, according to a 2023 review published in Nutrients. And, to be clear, you don’t have to go for a full-on power hour to reap these benefits. “Even 10 to 15 minutes of walking can significantly reduce post-meal glucose levels by increasing glucose uptake by the muscles,” says Brief.
4. Consider Supplements
Sound food choices and movement habits are non-negotiable for healthy blood sugar levels. That said, “when paired with foundational nutrition and lifestyle habits, certain supplements can support blood sugar regulation,” Brief shares.
Common options for glucose support include berberine, magnesium, and alpha-lipoic acid, though each has different impacts on the body.
Berberine: Found in plants such as barberry and Oregon grape, berberine is a powerful, natural compound that helps support insulin sensitivity and reduce blood sugar spikes, Brief says. It helps make cells more responsive to the insulin the body produces, ultimately lowering the amount of glucose circulating in the bloodstream. Berberine may help lower blood sugar and has even earned the nickname “nature’s Ozempic” in some wellness circles (though it works differently and is not a substitute for prescription medications).
When taking the recommended daily dose of 1.5 grams, berberine is generally considered safe.
Magnesium: This mineral plays an essential role in several systems in the body, including insulin signaling and glucose metabolism, says Brief. In fact, “low magnesium is linked to increased risk of insulin resistance and type 2 diabetes,” she explains. While seeds, nuts, and whole grains are all rich in the nutrient, up to 30 percent of the population fails to get the recommended daily amount—420 milligrams for men and 320 for women—so supplements can be handy.
Alpha-lipoic acid (ALA): An antioxidant compound, “alpha-lipoic acid may support glucose control, particularly in those with PCOS or metabolic dysfunction,” says Brief. Research suggests that it supports insulin sensitivity by reducing oxidative stress. Dosing varies based on individual needs, but standard recommendations range from 300 to 600 milligrams daily.
When To Talk To Your Healthcare Provider
Balanced snacks and strategically-timed walks can be incredibly beneficial, but if you’re concerned about blood sugar highs, lows, or swings—or are experiencing symptoms like excessive thirst, frequent urination, dry mouth, exhaustion, or blurry vision—Schultz recommends talking to your doctor before trying to hack your way to balance.
In addition to getting an understanding of your lifestyle, your doctor can run a few blood tests to assess whether your body is having difficulty processing sugar. From there, they will be able to recommend next steps for achieving more stable blood sugar, which may include lifestyle changes, supplement support, or other treatments. Since your best plan of action will depend on your cluster of symptoms, as well as your overall health status (including factors like medications), it’s always a good idea to get personalized support from a healthcare professional.