Medically reviewed by Lindsay Cook, PharmD
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- To help control your blood sugar, you need to build your daily meals around fiber and protein.
- Skipping meals can lead to significant fluctuations in your blood sugar levels and worsen insulin resistance.
- Even one night of poor sleep can make it harder for your body to use insulin properly, and moderate physical activity 30 minutes after eating may help regulate your blood sugar.
Changes in your blood sugar are normal, as several factors can cause fluctuations throughout the day, such as food choices, stress, medications, and physical activity. However, in general, you should aim for a blood sugar level between 80 and 130 milligrams per deciliter (mg/dL) before meals, and below 180 mg/dL about one to two hours after meals. That said, this ultimately depends on your age or management plan. Your healthcare provider will let you know what blood sugar levels would be suitable for you.
1. Plan Your Meal Around Fiber and Protein
Simple carbs and drinks can cause your blood sugar to rise quickly. To help control your blood sugar, you need to build your daily meals around fiber and protein.
The body doesn’t absorb or break down fiber, so it keeps you fuller for longer. In addition, fiber does not cause a spike in blood sugar the way carbohydrates do and may help reduce the post-meal rise in blood sugar.
Proteins are another very important nutrient in blood sugar control. Studies show that protein helps regulate blood sugar and keeps you feeling fuller for longer. Some good sources of protein to try include beans, dried peas, legumes, shellfish, and poultry.
2. Count and Choose Complex Carbohydrates
If you are living with diabetes or are prediabetic, you do not have to eliminate carbohydrates completely from your diet. Rather, you can choose complex, nutrient-dense carbs, as they increase your blood sugar more slowly. Some quality carbs people living with diabetes can try include sweet potatoes, lentils, apples, and oats.
Some studies also recommend consuming fiber, protein, or healthy fat before carbohydrate to reduce the post-meal rise in blood glucose levels.
Regardless of whether you take complex carbs or eat fiber first, you have to always count your carbs. The American Diabetes Association suggests filling your plate each day with the right amount of each nutrient using the counting plate method. In this technique, you start with a 9-inch plate and fill:
- Half of the plates will be filled with non-starchy vegetables such as Brussels sprouts, carrots, asparagus, amaranth, and lettuce.
- One quarter of the plate is filled with lean proteins, such as skinless poultry (chicken or turkey breast), eggs, and tofu.
- One quarter of the plate is filled with complex carbohydrates.
Talk to your health care provider or dietitian about which dietary pattern is best for managing your blood sugar effectively.
3. Avoid Skipping Meals
Skipping meals can lead to significant fluctuations in your blood sugar levels and worsen insulin resistance. Skipping breakfast can affect how your body processes nutrients, prolong your fasting period, and cause your blood sugar to drop. When this happens, your body secretes more insulin during meals to cope with the intake of food and bring blood sugar back to the normal range. Skipping meals can lead you to overeat later, which can also cause your blood sugar to spike.
Similarly, if you miss dinner or take too much insulin after your evening meal, your blood glucose may fall too low overnight. Your body will produce more glucose to compensate, and you may wake up with high blood sugar. As a result, you may notice your blood sugar is higher when you wake up.
To avoid your blood sugar rising or falling too low, do not skip breakfast or go for long periods without eating.
4. Stay Hydrated
Staying hydrated is very important for people trying to manage their blood sugar. When you are dehydrated, you have less water in your bloodstream, which makes your blood sugar more concentrated and can lead to much higher blood sugar readings.
In addition, people living with diabetes often lose a lot of fluid from polyuria (excessive urination) and need more water to offset the loss and prevent dehydration.
Studies suggest that for people living with diabetes, even mild dehydration can lead to blood sugar spikes and make blood sugar management harder.
5. Prioritize Sleep and Rest
Some experts suggest that even one night of poor sleep can make it harder for your body to use insulin, due to reduced insulin sensitivity.
When you are sleep-deprived, your body releases cortisol, which can reduce insulin resistance (your body stops responding properly to insulin) and raise blood sugar levels. Moreover, some hormones that regulate blood sugar regulation are released during sleep.
Aim for 7 to 8 hours of sleep a day to help your body regulate blood sugar as it should.
Similarly, stress can also make your blood sugar rise and fall unpredictably. If you feel stressed, try relaxation exercises, taking a break to recharge, or calling a friend.
6. Have a Moderate Workout After Meals
Post-meal exercise can help keep your blood sugar under control. Studies suggest that engaging in moderate physical activity 30 minutes after eating may be optimal for regulating your blood sugar.
However, if you are working out at night after dinner, keep it simple to avoid your blood sugar dropping too low overnight. Physical activity as simple as walking for a few minutes can help.
Even without eating, strive to work out for at least 150 minutes per week to help your muscles take up glucose more effectively.
The American Diabetes Association recommends that you do not go more than 48 hours between exercise sessions to reap the benefits of exercise for blood sugar control.
7. Know Your Blood Sugar Patterns
One of the best ways to keep your blood sugar under control is to monitor it regularly to better understand your patterns.
Try to note what time your blood sugar spikes (morning or evening) and how your blood sugar changes when you:
- Eat certain foods
- Excercise
- Sleep at certain times.
- Take some medications
By monitoring, you will be more likely to meet your recommended blood sugar target range and help your healthcare provider make better decisions about your diabetes care.
If you have any concerns about your diabetes management, you should contact your healthcare provider, instead of taking advice on “quick fixes.”
When To See A Healthcare Provider
Schedule a call with your healthcare team if you notice the following even after making lifestyle changes like eating right, sleeping well, and physical activity:
- Persistent high blood sugar in the morning
- Your readings dropping below 70 mg/dL or exceeding 240 mg/dL
- Significant day-to-day fluctuations in blood sugar levels
- Frequent energy crashes after eating
- You experience unexplained side effects or severe dizziness, fainting, or vomiting.
