10 Easy Ways to Keep Your Blood Sugar Stable All Day

Maintaining stable blood sugar (glucose) levels is essential for overall health and wellness, especially for individuals living with diabetes or prediabetes. Fortunately, you can take simple steps to help keep your blood sugar levels steady throughout the day, whether you are managing diabetes or just want to feel your best.

1. Start Your Day with a Balanced Breakfast

Skipping breakfast or eating only carbohydrates (carbs) can lead to spikes in blood sugar, followed by a sudden drop, or crash. Instead of reaching for the sugary cereal or a pastry, aim for a morning meal that includes these nutrients that help slow down digestion and keep you feeling full longer:

• Protein

• Fiber

• Healthy fats 

Good choices include:

• Whole-grain toast with eggs and avocado

• Greek yogurt with berries, chopped nuts, and chia seeds

Blood Sugar Fluctuations

While it is normal for blood sugar levels to fluctuate throughout the day, especially after eating, frequent and prolonged highs or lows are not ideal.

2. Include Protein with Every Meal and Snack

Protein helps slow down how fast carbs, or sugar, enter the bloodstream. Try to include protein in all your meals and snacks.

Protein sources can range from chicken, beans, or beef jerky to cheese, nuts, or hard-boiled eggs. It doesn’t have to be a huge serving, just enough to balance your macronutrients (carbs, fat, and protein) and keep your blood sugar steady.

3. Choose High-Fiber Foods

Fiber also slows down the absorption of sugar and supports healthy digestion. Whole foods, such as vegetables, fruits with their skins on, beans, lentils, nuts, seeds, and whole grains, are excellent sources of fiber.

Try to include at least one fiber-rich food in each of your meals. In addition to helping regulate blood sugar, fiber also helps keep you full and supports gut and heart health.

4. Avoid Sugary Drinks

Sodas, lemonades, sweetened teas, energy drinks, and even some fruit juices can cause a sharp spike in blood sugar levels. Sugar-sweetened beverages are digested quickly and typically don’t contain any fiber or protein to slow down their absorption.

Instead, opt for water, sparkling water, or unsweetened herbal teas.

If you are craving a flavored drink, try adding these flavor enhancements to your water:

• Sliced citrus, such as lemon, orange, lime, or grapefruit

• Sliced cucumber

• Berries, such as strawberries, blueberries, or raspberries

• Fresh-squeezed lemon juice or a splash of another 100% fruit juice

• Fresh fruit puree, such as from peaches, nectarines, watermelon, or mangoes

• Chopped fresh herbs, such as basil, mint, or lavender

5. Eat Regularly Throughout the Day

Going too long without eating can lead to blood sugar dips that leave you feeling tired or shaky. To avoid this:

• Aim to eat every three to four hours during the day. This will provide your body with a consistent source of fuel.

• Small, balanced meals and snacks throughout the day can help prevent extreme highs and lows in blood sugar levels.

• Pay attention to your internal hunger cues and avoid skipping meals.

6. Choose Whole Grains Over Refined

Not all carbs are created equal. Whole grains, such as brown rice, quinoa, oats, and whole wheat bread, are digested more slowly than refined grains, including white bread, pastries, and sugary cereals. Whole grains contain fiber and other nutrients that help stabilize blood sugar.

Next time, try swapping out your white pasta for a whole wheat version, or start your day off with oatmeal, chia seeds, chopped nuts, and berries instead of a sugary cereal.

7. Be Smart About Portion Sizes

Even healthy foods can raise blood sugar levels if consumed in large amounts. Pay attention to portion sizes, especially when it comes to carbs.

Using the plate method can help:

• Fill half of your plate with non-starchy vegetables

• Fill one-quarter of your plate with lean protein

• Fill one-quarter of your plate with whole grains or other starchy foods.

This balance helps your body manage the glucose from carbs more efficiently.

8. Stay Active

Physical activity helps your muscles use glucose (sugar) for energy, which can help lower and stabilize blood sugar levels. You don’t need to do hours-long, intense workouts; even a 10-minute walk after meals can make a difference.

Aim for regular movement throughout your day, whether it’s walking, stretching, gardening, chasing after kids or grandkids, or dancing around the house.

9. Manage Stress Levels

Chronic stress can cause your body to release hormones that increase blood sugar. Finding ways to manage stress can improve blood sugar control. Try:

• Journaling

• Deep breathing

• Meditation

• Going on a walk

• Reading a book

• Taking a bath

• Sitting outdoors 

Taking just a few minutes out of your day to pause and relax can help reset your nervous system and support better blood sugar management.

10. Get Enough Quality Sleep

Poor sleep can increase insulin resistance (your cells don't respond well to insulin to take in blood sugar), potentially leading to increased blood sugar levels. Aim for 7 to 9 hours of high-quality sleep each night.

Tips to help with better sleep include:

• Set regular bed and wake times.

• Avoid screens at least 30 minutes before bed.

• Create a calming bedtime routine.

• Sleep in a dark, quiet, and cool environment.

• Limit caffeine and alcohol close to bedtime.

• Avoid large meals before going to bed.

• Be physically active throughout the day.

If you're having trouble sleeping, consult with a healthcare provider to explore additional sleep strategies tailored to your needs.

Key Takeaways

• Balanced meals with protein, fiber, and healthy fats help prevent blood sugar spikes and crashes.

• Regular meals, physical activity, and stress management are key to daily blood sugar control.

• Simple habits like drinking water and getting enough quality sleep can support overall blood sugar stability.