12 Things To Do If Your Blood Sugar Tests Come Back Abnormal

Are you riding the blood sugar rollercoaster, feeling those highs and lows in energy and cravings a little too intensely? Or, maybe a recent blood test has revealed that your metabolic health needs some work. If so, it’s time to step off that ride and move towards blood sugar balance. 

Managing blood sugar to avoid insulin resistance (the condition that chronic high blood sugar causes) and type 2 diabetes requires that you make smart, sustainable tweaks to your daily routine on a consistent basis. These tweaks become even more important as you age, since the risk of insulin resistance and type 2 diabetes increases among older adults.

Looking to stabilize your blood sugar levels? Here’s why doing so is crucial, plus 12 immediate changes you can make to your daily routine.

• ABOUT OUR EXPERTS: Rose Becerra, R.D., is a registered dietitian with Top Nutrition Coaching. Megan Hilbert, R.D., is another registered dietitian with Top Nutrition Coaching. 

Why Is High Blood Sugar a Problem?

High blood sugar, medically known as hyperglycemia, is a significant health concern because it can lead to a range of complications, both in the short and long term. 

Extremely high blood sugar levels can cause symptoms like frequent urination, increased thirst, headaches, and fatigue. In the long term, consistently high blood sugar levels can damage various organs and systems in the body, contributing to heart disease, kidney damage (nephropathy), vision loss (diabetic retinopathy), and nerve damage (neuropathy). This damage is often the result of the detrimental effects of high glucose levels on blood vessels and nerves. 

For people with diabetes, managing blood sugar levels is crucial to prevent these complications. For those without diabetes, avoiding prolonged high blood sugar can reduce the risk of developing diabetes and its associated health concerns, which can include heart disease, weight gain, and obesity.

12 Changes to Make To Help Balance Blood Sugar Levels

Here’s the good news: You don’t have to eat a highly regimented diet or exercise like a maniac to remain metabolically healthy and balance blood sugar levels. 

“A lot of people think that to control their blood sugars, they need to eat a bland-boring diet—but nothing could be farther from the truth,” says Rose Becerra, R.D., a dietitian with Top Nutrition Coaching. “Instead, simple tweaks can have a long-lasting effect on your overall health.”

These diet and lifestyle adjustments will help you get a better handle on your blood sugar and ward off insulin resistance:

1. Give Your Coffee Routine A Makeover

Let’s start with your morning cup of joe. If your coffee more closely resembles a dessert than a drink, it’s time for a reset. Swap out heavy sugars and cream for healthier alternatives like unsweetened nut milk with a dash of cinnamon, suggests Becerra. This small change can significantly reduce your sugar intake and keep your blood sugar levels from doing the tango, so that you feel steadier throughout the day.

Read More: How Fast Do You Metabolize Caffeine?

If you do insist on using sugar, Becerra recommends a small amount (like a teaspoon) of a natural sweetener like honey, agave, or coconut palm sugar, which have less of an impact on blood sugar. Remember, it doesn’t have to be all or nothing—the amount and type of sugar you use makes a difference.

2. Have a Protein-Rich Morning Nibble

The first meal of the day regulates your body’s insulin response, making it easier to maintain consistent blood sugar levels. Becerra recommends eating breakfast each day and, more specifically, having something light within an hour of waking up that contains some protein, such as a small handful of nuts or a scoop of protein powder in your coffee. Research shows that high-protein breakfasts help stabilize blood sugar levels by providing a steady energy source and preventing the sharp spikes and drops that can occur after long periods without food. 

3. Meal Prep!

Planning your meals can be a game-changer if you’re aiming to eat a healthier diet. Meal prepping ensures you have balanced, blood-sugar-friendly meals ready to go, reducing the temptation to grab something less ideal, like fast food or sweets, when you’re short on time or willpower.

Identify one or two days each week when you can grocery shop and prepare a few simple, healthy meals that keep well as leftovers (think salads, soups, omelets, or veggie-loaded casseroles). Keep fresh fruits and veggies in your fridge all week long, as well as on-the-go snacks like trail mix or protein powder that can be mixed into coffee, milk, or water.

Consistently eating balanced meals can keep blood sugar stable—and preparing them ahead of time allows you to make smart choices when hungry or tired.

4. Switch Up Your Carb Sources

Carbs are not necessarily the enemy of a blood-sugar-friendly diet, but the types of carbs you put on your plate matter here.

Becerra suggests steering clear of white rice, white pasta, and similar refined carbs. Instead, opt for sources like potatoes, fruit, or 100 percent whole-grain products that contain a good punch of fiber. Complex carbs such as these improve post-meal satiety and help support a healthy gut microbiome, thereby promoting insulin sensitivity.  

5. Combine Your Carbs With Protein

Pairing your carbs with protein can also help ensure your sugar levels stay balanced since protein slows down the absorption of sugar into the bloodstream. 

That’s why nutrition experts often offer the advice “no naked carbs.” This basically translates to “choosing meals or snacks that are complete with at least one other macronutrient aside from carbs to reduce the chances of getting a blood sugar spike,” explains registered dietitian Megan Hilbert, R.D., a dietitian with Top Nutrition Coaching. 

Read More: 8 Good Reasons To Try A Different Protein Powder

Think grilled chicken with your whole-wheat pasta, Greek yogurt with your fruit, or turkey with your whole-wheat wrap. It’s a recipe for warding off post-meal sluggishness and keeping you full for longer.

6. Fiber Up Your Life

In addition to protein, fiber is the unsung hero of blood sugar management. Fiber helps control blood sugar levels and supports overall gut health, which is crucial for maintaining balanced blood sugar. Unsurprisingly, research shows that meals that contain fiber do a great job of slowing down the absorption of sugar. 

Foods high in fiber include whole grains, legumes, fruits, nuts, seeds, and vegetables—all of which also provide antioxidants and other beneficial compounds that support metabolic health, says Becerra. They all also happen to be staples of the Mediterranean Diet, which is protective against insulin resistance. 

Even though fruit does contain natural sugar, it’s also rich in fiber and antioxidants, making it an a-okay choice for those seeking blood sugar balance, Becerra says. Just try to pair it with a protein or healthy fat source when enjoying it. Think an apple with natural peanut butter, cottage cheese, or a few raw nuts.

If you struggle to get enough fiber onto your plate (FYI: “enough” is 25 grams per day for women and 38 for men), a fiber supplement can come in handy. Many provide upwards of five grams of fiber per serving.

7. Level Up Your Hydration Game

Staying hydrated is like giving your body a mini detox every day. Really, proper hydration helps your kidneys flush out excess sugar through increased urine and keeps your blood sugar levels in check. That’s assuming, of course, you’re drinking the right things. 

Sweetened beverages like bottled juices, teas, coffee, and energy drinks can contribute to high blood sugar and are among the worst offenders for increasing your risk of insulin resistance/type 2 diabetes. As such, switching up your go-to drinks can make a world of difference in supporting balance. Opt for plain water as your number one beverage, sugar-free drinks like herbal teas, bone broth, or water with lemon or cucumber. Hydration supplements also add important minerals and enjoyable flavor to your sips, often without any sugar. Unsweetened coffee and tea work, too; just watch your caffeine intake if it makes you feel jittery. 

8. Practice Mindful Munching

Eating slowly and mindfully is not just about savoring the flavors; it’s about giving your body time to process what you’re eating in a distraction-free, calm setting. You need about 20 to 30 minutes (or longer!) to digest a meal and feel satisfied. Therefore, slowing down the process can help you stick with optimal portions and feel energized (not bogged down) afterward. 

When you sit down for a meal or grab a snack, check in about how hungry you feel and consider reducing your portion sizes, which can help to maintain normal blood sugar levels. For example, “try having half of your sandwich with a salad for lunch, then have the other half as an afternoon snack to keep your energy up,” Becerra says.

9. Walk It Off

Here’s a fun fact: Taking a short walk after meals can be more effective at controlling blood sugar than a longer walk at other times, says Becerra. 

“Walking is one of the most gentle and effective ways for your body to utilize the fuel (glucose) you just absorbed from a meal,” agrees Hilbert. “This is because moving your body (or even standing!) can activate your muscles and prime them for utilizing the glucose being pumped through your bloodstream. When muscles aren’t activated, they don’t have any need for this extra energy, leaving it in circulation for longer, which can be problematic if a consistent pattern.” By helping shuttle sugar into your muscles, you clear it from your bloodstream and avoid spikes and crashes.

Read More: How To Make Walking A Legitimate Weight-Loss Workout

Ideally, you might follow up carb-heavy meals with a 30-minute walk, suggests Becerra. But even five minutes is better than nothing! And if you can’t head out for a stroll, planning to do some chores or other activity that requires movement after meals will help put that sugar to good use. Take a few minutes to tidy up the kitchen or even use a standing desk instead of sitting down.

10. Manage Stress

The release of stress hormones (such as cortisol) can cause blood sugar levels to rise. In fact, Becerra believes stress is “one of the most significant contributing factors” to poor blood sugar management.

“When our body is in a stressed-out state, insulin levels go down, glucagon and epinephrine rise, and more glucose becomes available in the bloodstream,” explains Hilbert. “This adaptive response is healthy in the short term but has a negative impact in the long term that can lead to insulin resistance.” While extra blood sugar could come in handy should you need to run from a lion, it’s not so helpful when you’re just stressed about your email inbox day after day.

Not to mention, feeling more at ease typically leads to healthier food choices overall and fewer cravings for sweets. 

“Taking time for yourself to unwind is very important,” says Becerra. “For a few minutes every day, make time to eat away from any screens, take a few deep breaths, or use essential oils to provide a calm environment.” You can also find your chill through meditation, yoga, adding an adaptogen like ashwagandha (which supports your body’s ability to manage stress) to your routine, or simply doing something you love, like reading or hiking.

11. Catch Those Zzz’s

Never underestimate the power of a good night’s sleep, including for your appetite and metabolism. Lack of sleep can mess with blood sugar levels and leave you jonesing for sugar.

“Lack of sleep can alter our glucose metabolism and the hormones that are involved in regulating metabolism, specifically leptin and ghrelin, which influence hunger and satiety,” says Hilbert. “This is thought to be one of the main reasons we see a correlation between chronic sleep deprivation and metabolic issues like obesity and diabetes.” Adequate sleep, on the other hand, helps regulate appetite-controlling hormones and insulin sensitivity, playing a key role in blood sugar management. 

Most adults need between seven to nine hours of sleep per night to feel their best. Research shows that establishing a regular sleep schedule will further support your circadian rhythm and metabolism, so pick a bedtime and stick to it! If you struggle to quiet your mind or physically unwind when your head hits the pillow, a magnesium supplement or herb like valerian root can help you settle.

12. Upgrade Your Supplement Stash

In addition to leveling up your lifestyle with simple diet changes, a healthy movement routine, and overall self-care, you might also consider incorporating certain supplements known to support blood sugar balance. In addition to long-known go-to’s like cinnamon extract, check out berberine, a plant compound currently trending for its ability to support healthy blood sugar levels. In fact, research shows it can be particularly helpful for people already experiencing issues with their levels.