4 tips to help balance your blood sugar levels

Your body uses the glucose in your blood as an energy source, so it needs to always have a certain level of blood sugar available.

However, certain factors can cause the blood sugar to be thrown off balance, causing either elevated or reduced levels. The resulting blood sugar ‘highs’ and ‘lows’ can lead to anxiety, cravings for sugary foods, fatigue, weakness, and a feeling of ‘brain fog’.¹

For non-diabetics, you can usually prevent blood sugar imbalances through diet and lifestyle². Here, we’ll discuss 4 ways you can help to keep your blood sugar levels stable, as someone without a diabetes diagnosis.

There are a few lifestyle changes and healthy habits you can make to help you maintain healthy blood sugar levels and keep them steady.

From foods that lower blood sugar to staying hydrated, here are just 4 tips on how to keep your blood sugar balanced:

‘Simple’ carbohydrates such as white bread, cereals and white pasta behave much like sugary food and can cause blood sugar to spike⁶. Avoid these simple carbohydrates in favour of ‘complex’ carbohydrates such as sweet potatoes and rolled oats which have a steadier conversion into glucose and low GI scores.⁷

Like healthy fats, protein is broken down into glucose much slower than carbohydrates which means your blood sugar levels won’t become rapidly elevated after eating a protein-based meal or snack¹¹. Carrot sticks with hummus is a great protein-rich snack to keep blood sugar balanced.

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Researchers in Greece have found that eating six small meals a day is more effective in stabilising blood sugar than three large meals at longer intervals, so make sure to eat small amounts of healthy foods regularly.¹⁵

Handpicked content: Top tips for healthy meal planning

Staying hydrated by drinking enough water is thought to help you control your blood sugar levels, as it helps to flush excess sugar out of your body – you should aim for around 6 to 8 glasses of water each day.^16,17

Not drinking enough water can cause the amount of blood sugar in your body to become more concentrated, resulting in high blood sugar levels.¹⁸ So, staying hydrated by drinking enough water every day can help keep your blood sugar levels stable.

Taking care of your blood sugar levels is really important for your overall health and well-being, but it can be tricky because they tend to change every day.

If you're feeling unsure about your levels, it's always a good idea to speak to your GP for some advice. There are lots of different reasons why your levels might be fluctuating, and getting some professional advice can make all the difference.

If you're looking for a way to monitor your blood sugar levels at home, there are at-home test kits available. With these kits, you'll be able to better understand your levels and even bring your results to your doctor for further advice and information. It's a great way to stay on top of your health and make sure you're taking care of yourself!