Maintaining healthy blood sugar levels is crucial for overall well-being, influencing mood, energy, and significantly reducing the risk of severe health conditions such as heart disease, vision loss, diabetes, and kidney disease. Fortunately, numerous natural lifestyle changes can effectively help regulate blood sugar.

One effective strategy involves eating carbohydrates last during meals. Research suggests that consuming high-water and fiber-rich foods like vegetables first, followed by proteins, then fats, and finally complex carbohydrates, can lead to lower post-meal blood sugar levels. Simple carbohydrates or high-sugar foods should be consumed last.

Incorporating more soluble fiber into your diet is another beneficial approach. Soluble fiber, found in foods like apples, avocados, beans, Brussels sprouts, lentils, nuts, peas, and seeds, slows down digestion, thereby mitigating sharp blood sugar spikes after eating.

Intermittent fasting (IF) has shown promise in improving health outcomes for individuals with elevated blood sugar and cholesterol. Some studies recommend consuming the majority of daily calories during breakfast and lunch, with an earlier, smaller dinner before 6:00 p.m.

Choosing whole grains over refined grains is consistently linked to improved post-meal blood glucose levels and a reduced risk of type 2 diabetes. Examples of whole grains include barley, brown rice, buckwheat, oats, popcorn, quinoa, and wild rice.

Simple post-meal activities like going for a walk can significantly lower blood sugar. Physical activity uses ingested carbohydrates as fuel, reducing blood sugar without relying on insulin. Even standing after meals can contribute to lower post-meal levels.

Practicing strength training is also highly effective. Resistance training before a meal has been shown to reduce post-meal blood sugar levels in people with obesity and prediabetes, and working out after meals offers similar benefits.

A diet rich in pulses (beans, lentils, peas, and chickpeas) provides a unique combination of protein and high-fiber carbohydrates that can enhance post-meal blood sugar control and long-term regulation. Plant-based diets, in general, are associated with a lower risk of insulin resistance, prediabetes, and type 2 diabetes.

Eating a protein-rich breakfast can help manage post-meal blood sugar levels throughout the day. Studies indicate that breakfasts higher in protein lead to smaller glucose spikes compared to lower-protein options.

Adding more avocado to your meals can aid in blood sugar regulation due to its healthy fats, vitamins, minerals, antioxidants, and fiber content. Regular avocado consumption has been linked to a reduced likelihood of developing type 2 diabetes.

While not a direct lowering method, wearing a Continuous Glucose Monitor (CGM) can be invaluable for monitoring and better regulating blood sugar levels. CGMs provide real-time data on interstitial sugar levels, helping individuals understand their body's responses to different foods and activities.

Consuming more fermented foods like kefir, kombucha, sauerkraut, tempeh, natto, miso, kimchi, and sourdough bread can also be beneficial. Fermented foods, which support digestive health, may slow carbohydrate absorption, leading to lower post-meal blood sugar levels and reduced inflammation, a risk factor for type 2 diabetes.

Reducing your intake of added sugar is critical. Added sugars are rapidly absorbed, causing blood sugar spikes, and prolonged high intake increases the risk of diabetes, heart disease, dementia, Alzheimer’s, obesity, high blood pressure, and certain cancers. Guidelines recommend limiting added sugar to 25 grams for women and 36 grams for men daily.

Taking apple cider vinegar daily may assist in controlling blood sugar levels and lipid profiles in individuals with type 2 diabetes. Research suggests that 30 milliliters of apple cider vinegar daily can also lower blood pressure, often recommended before meals or bedtime.

Consuming enough Vitamin D is essential, as insufficient levels can negatively impact blood sugar regulation. However, excessive intake should be avoided. Studies show that vitamin D supplements can improve blood sugar regulation and reduce HbA1c levels in type 2 diabetes patients with low vitamin D, and lower the risk of developing diabetes by 15% in prediabetic individuals with low vitamin D.

Finally, staying properly hydrated benefits general longevity and blood sugar regulation. Research indicates an inverse relationship between water intake and the risk of type 2 diabetes. Drinking water before meals can also lead to reduced calorie intake, weight loss, smaller waist measurements, and lower levels of triglycerides and LDL cholesterol.