Concerned about your sugar intake? Read on for our expert guide on how to maintain optimal blood sugar levels.
 

Keeping your blood sugar balanced is key to feeling your best and supporting your overall health. Steady blood sugar levels help you main­tain consistent energy throughout the day, support mood stability and reduce the risk of chronic conditions like type 2 diabetes and heart disease.

Blood sugar isn’t just a concern for people with diabetes. When we eat carbs, they break down into glucose (sugar) that enters the bloodstream. Insulin, a hormone made by the pancreas, moves glucose from the blood into the cells to use for energy or store for later. For most people without diabetes, blood sugar stays in a healthy range, managed naturally by hormones, and the small fluctuations before and after eating are not detrimental to health.

However, when someone frequently consumes foods or drinks that cause sharp increases in blood sugar, the pan­ creas must release large amounts of insulin to lower the blood sugar quickly. Over time, this can lead to insulin resis­ tance, whereby the body’s cells become less responsive to insulin, forcing the pancreas to produce even more insulin to achieve the same effect.

As insulin resistance worsens, the pancreas struggles to keep up with the demand for insulin. Eventually, blood sugar levels remain high, leading to pre­ diabetes. If the pancreas can no longer produce enough insulin to control blood sugar, type 2 diabetes develops. So as a healthy person without the disease, learning about what affects your blood sugar may help you prevent developing type 2 diabetes.

Even without diabetes, big swings in blood sugar can leave you with low energy, cravings, intense hunger, brain fog and fatigue. Remember that morn­ ing when you grabbed a doughnut and a sugary coffee? It probably gave you a quick energy boost but had you crash­ ing by mid­morning. Low blood sugar can feel like hunger, dizziness or a bad mood, making it tempting to reach for more sugar and start the cycle again. Avoiding that blood sugar rollercoaster is all about balance.

Try these practical strategies to help you maintain steady blood sugar levels, so you can feel energized and focused all day.

7 Tips To Maintain Steady Blood Sugar Levels

1. Build balanced meals

Balanced meals containing protein, healthy fats and fibre are your best allies for stable blood sugar.

PROTEIN Takes the body longer to digest, which slows the emptying of the stomach into the small intes­ tine, thereby helping to moderate the release of glucose into the blood­ stream. Some great sources of protein include chicken, fish, sea­ food, beef, pork, eggs, beans, lentils, chickpeas, tofu, nuts, milk, cheese, yogurt and cottage cheese.

FAT Delays stomach emptying, moderating glucose release into your bloodstream. Try avocados, nuts, seeds and olive oil.

FIBRE Slows digestion of carbs, preventing blood sugar spikes. Load up on vegetables, fruits, whole grains, legumes, nuts and seeds. Bonus: Fibre supports gut health and keeps you feeling satiated.

2. Choose complex carbs over refined carbs

As already mentioned, carbohydrates are the macronutrient that affects blood sugar most because they break down into glucose.

But not all carbs are created equal. Complex carbs contain more fibre, pro­tein and/or fat, plus other nutrients, compared to refined carbs (aka simple carbs). Complex carbs are often whole foods, such as beans, lentils, chickpeas, quinoa, barley, brown rice and starchy vegetables like squash and corn. They help keep your blood sugar stable by slowing digestion and promoting a grad­ual release of glucose into the blood­ stream, giving you long­lasting energy.

Refined carbohydrates—white bread, pastries, sugary cereals and drinks— are generally more processed and often contain added sugars.

Carbohydrates are not “unhealthy,” and it’s totally unnecessary to eliminate them from our diets to maintain balan­ced blood sugars. Our bodies and brains need carbs to function. However, choos­ing complex carbs over refined ones more often will support more balanced blood sugar levels. But, there is still room in a healthy diet for some refined carbs.

3. Avoid "naked" carbs

When you eat refined carbohydrates on their own they’re often referred to as “naked” carbs. To moderate the blood sugar spike from naked carbs try “dressing them up” with protein, fat and/or fibre. For example, instead of eating crackers on their own, try adding cheese or nut butter for protein or avocado for healthy fats to make the snack more balanced and blood sugar-friendly.

4. Manage stress and sleep

When you’re stressed, your body releases hormones like cortisol, which signals the liver to release stored glucose for quick energy. Over time, chronic stress can lead to elevated blood sugar levels and increase the risk of insulin resistance.

Poor sleep disrupts hormones, such as leptin and ghrelin, that regulate hunger and satiety and make it harder to manage crav­ings and appetite. Insufficient rest also impairs insulin sensitivity, meaning your body doesn’t use glucose as effectively, leading to higher blood sugar levels.

5. Focus on consistent meal and snack spacing

Skipping meals or going long periods without eating can lead to blood sugar dips, leaving you feeling fatigued and irritable. This often triggers cravings for quick, sugary fixes, which can send your blood sugar on a rollercoaster.

Aim to eat consistently every three to four hours to keep blood sugar steady. Planning ahead is key, especially on busy days. Snacks also play an important role in bridg­ ing the gap between meals and keeping blood sugar balanced. Keep portable snack options on hand to ensure you stay nourished and avoid long gaps between meals. Pair protein with fibre for sus­ tained energy. For example, an apple with nut butter, hummus with veggie sticks, or a handful of trail mix that contains nuts and seeds are excellent choices.

6. Stay hydrated—but watch out for sugary drinks

Hydration is often overlooked but plays a significant role in blood sugar balance. Dehydration can concentrate blood glucose levels, making it harder for your body to regulate them. Make water your go-to beverage, and aim to drink it consistently throughout the day, shooting for eight to 12 glasses. Sugary beverages like pop, juice, energy drinks and flavoured coffee drinks cause significant blood sugar spikes because their high-sugar content and liquid form means the sugar enters your bloodstream super quickly.

7. Move your body after meals

Physical activity is one of the most effective ways to help manage blood sugar. Movement increases your cells’ sensitivity to insulin, allowing them to use glucose more efficiently. Going for a 30-minute walk after a meal can significantly reduce your blood sugar response to that meal (heck, even 10 minutes is shown to have a positive effect!). Any type of movement is great, whether that’s lifting weights, dancing, playing with your kids or doing housework. The key is finding something enjoyable and sustainable.

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