6 Hydrating Foods You Should Eat for Better Blood Sugar, According to Dietitians

From eatingwell.com

Because blood sugar management isn’t just about carbs 

KEY POINTS

• Hydration supports kidney function—vital for managing blood sugar in type 2 diabetes.
• Water-rich foods like cucumbers and watermelon help hydrate and stabilize blood sugar levels.
• Pairing hydrating foods with protein or healthy fats can promote steady energy and satiety.

Staying hydrated and managing blood sugar are two essential pillars of overall health. And they’re particularly important if you’re living with type 2 diabetes—for several reasons. The first is that high blood sugar levels may lead to increased urination, which may cause dehydration. Proper hydration is also crucial for supporting kidney function. Since the kidneys play a vital role in filtering excess sugar from the blood, dehydration can put additional strain on these organs if you have diabetes.

The good news is that there are certain water-rich foods that can be a delicious part of a diabetes-friendly diet and provide the fluids you need. To find out which ones are best, we reached out to registered dietitians. Here are their top hydrating foods for healthy blood sugar. 

Credit:   Getty Images. EatingWell design

1. Cucumbers

1 cup sliced cucumbers = 3.3 ounces H2O

Boasting roughly 95% water, cucumbers can help keep you refreshed and hydrated without having to rely on sugary or caloric drinks.  With just 4 grams of carbohydrates per cup, they’re also a blood sugar–friendly food. Their skin also provides a bit of fibre, which can prevent rapid glucose spikes, says Johannah Katz, M.A., RD. 

Whether you like adding them to salads, blending them into a refreshing smoothie or soup, or you simply enjoy them sliced as a crunchy snack, cucumbers are an easy, nutrient-rich way to bump up your fluids. 

2. Okra 

1 cup cooked okra = 5 ounces H2O

Okra might not be on your radar, but it should be! Not only is okra 93% water, it provides 4 grams of blood sugar–stabilizing fibre per cup. “Okra contains a gel-like soluble fibre, which slows down sugar absorption,” says Adaure Nosiri, M.S., RDN. “Okra also contains antioxidants like flavonoids and polyphenols, which play a role in reducing inflammation and improving glucose metabolism.” One cooked cup of this veggie contains 7 grams of carbs, making it easy to fit into a balanced meal plan. Plus, it supplies magnesium, a mineral that plays a pivotal role in blood sugar regulation. Try it roasted, steamed or in soups for a versatile, hydrating addition to your diet.

3. Apples 

1 medium apple = 5.2 ounces H20

“Apples are made up of about 85% water and are high in fibre, with about 4 grams in a medium apple,” says Stephanie Deming, M.S., RDN, CDN. If you’re worried about their sugar, there’s no need to be. Apples’ rich fibre slows the absorption of their sugars for a steady, prolonged energy release. Just make sure to eat the skins. They contain special fibres like pectin and cellulose that may help manage blood sugar. 

Apples are so beneficial that one small study found that people with impaired blood sugar control who ate an apple before a high-carb meal experienced fewer blood sugar spikes than when they ate only simple carbs from rice.

Inoue Y, Cormanes L, Yoshimura K, Set al. Effect of apple consumption on postprandial blood glucose levels in normal glucose tolerance people versus those with impaired glucose tolerance. Foods. 2022;11(12):1803. doi: 10.3390/foods11121803.

 So, bite into a crunchy apple when you need a satisfying snack (pair it with nut butter to add some healthy fats and protein for satiety support!).

4. Grapefruit 

½ grapefruit = 3.6 ounces H2O

This juicy citrus fruit is composed of 90% water, making it an excellent way to quench your thirst while adding a burst of refreshing flavour to your day. “Not only do grapefruits have a high water content, but they also provide your body with an important electrolyte, potassium, which helps with overall fluid balance,” says Jamie Adams, M.S., RDN. Additionally, grapefruit’s fibre slows the absorption of sugar into the bloodstream, promoting steadier energy levels. 

Whether enjoyed as a snack, in a zesty salad or added to a smoothie, this fruit is a delicious, nutritious addition to any diet. 

5. Watermelon 

1 cup diced watermelon = 4.6 ounces H2O

As its name suggests, watermelon is an incredibly hydrating food (it’s 91% water). That makes it an ideal choice for staying hydrated on hot days while enjoying a naturally sweet treat. And despite what you might have heard, it has only 11 grams of carbs per cup. So, it can easily fit into a blood sugar management plan. Plus, watermelon contains citrulline, an amino acid that supports the production of nitric oxide, a compound that promotes better blood flow. While more research is needed, emerging research suggests citrulline may also improve insulin resistance and help manage blood sugar.

Of course, watermelon is juicy and refreshing on its own. For even more blood sugar–lowering power, pair it with a small serving of nuts or cheese to balance its carbohydrates.

6. Plain Strained (Greek-Style) Yogurt 

1 (5.6-ounce) container non-fat plain strained (Greek-style) yogurt = 4.4 ounces H2O

“Plain unsweetened Greek yogurt is a high-moisture food, and not only offers a quality source of protein, but is also low in carbohydrate and sugar,” says Mary Ellen Phipps, M.P.H., RDN, LD. “That makes it a perfect combination for people who have to pay attention to their blood sugars.” While a single-serve container of plain strained (Greek-style) yogurt only has about 6 grams of carbohydrates, flavoured yogurt can have lots of added sugars. If plain yogurt isn’t your thing, look for no-sugar-added varieties.

Strained (Greek-style) yogurt is roughly 80% water. That’s not all, though. A 5.6-ounce container provides about 16 grams of protein. That’s a bonus, as protein slows digestion for steady blood sugar levels. Because protein also helps keep you full, it can help with weight loss if that’s part of your diabetes management plan. And if you need one more reason to toss a container in your shopping cart, Greek yogurt offers probiotics, promoting gut health, which is increasingly linked to better blood sugar management.

For a refreshing, hydrating snack, top plain yogurt with a handful of fresh berries or a sprinkle of cinnamon.

Our Expert Take

Staying hydrated and keeping your blood sugar steady are two key steps to feeling your best, especially if you’re living with type 2 diabetes. The good news? You can tackle both at once by adding delicious, nutrient-packed, hydrating foods to your meals. Think crisp cucumbers, tender okra, juicy apples, tangy grapefruit, refreshing watermelon and creamy plain Greek yogurt. These powerhouse foods will quench your thirst and help keep your blood sugar in check. Now that’s a win-win!

https://www.eatingwell.com/best-hydrating-foods-for-blood-sugar-12030419

Endocrinologists Share 5 Habits to Break for Healthier Blood Sugar

From eatingwell.com

Plus, some everyday habits endocrinologists recommend instead 

KEY POINTS

• Frequent dips and spikes in blood sugar can increase risk of prediabetes and type 2 diabetes.
• Endocrinologists shared five habits they wish you'd stop doing for healthier blood sugar levels.
• Focus on eating more fibre, managing stress and exercising regularly to support blood sugar.

After enjoying something sweet, you may notice a quick burst of energy followed by an afternoon slump. That’s because—similar to a roller coaster—blood sugar levels naturally rise and fall throughout the day. While these fluctuations are normal, frequent highs and lows over time aren’t ideal for long-term health, as they can increase the risk of conditions like prediabetes and type 2 diabetes.

As endocrinologist Jennifer Cheng, D.O., explains, “There are millions of undiagnosed, diabetic and prediabetic people in the U.S. There are significant complications when people develop diabetes that can be potentially preventable.”

So, how can we keep blood sugar levels in a healthy range? We asked endocrinologists which habits to stop for healthier blood sugar, and they shared five. 

                                                                                               Credit: Getty Images. EatingWell Design

1. Drinking Sugary Drinks

From soda to sports drinks to sweetened coffee, tea, cocktails and mocktails, there are many ways to gulp down sugar—often without realizing just how much is in your go-to beverage. Yet sugar-sweetened beverages are the leading source of added sugar in Americans’ diets.

The issue with these drinks is that, unlike solid foods, they don’t contain fibre, protein or fat, so the sugar is absorbed quickly. “This can lead to sharp rises in blood sugar and insulin levels,” says Sowjanya Naha, M.D. “Research shows that regular intake of sugar-sweetened beverages, and even fruit juice in large amounts, is linked with a higher risk of developing type 2 diabetes.”

Beyond that, these beverages don’t offer much nutritional value. So what’s a better option? Dietitians recommend water, seltzers or sparkling water, or unsweetened flavoured beverages like herbal tea or infused water. 

2. Staying Sedentary All Day

Whether we’re at our desks trying to crank out work before a deadline, in meetings, in the car or on the couch, one habit worth breaking for better blood sugar control is sitting for long periods of time. 

“Sitting for long periods reduces the body’s sensitivity to insulin, making it harder to control blood sugar. Even small increases in daily movement—such as walking more often—can improve how the body regulates glucose,” says Naha.

Physical activity helps the body increase glucose uptake by the muscles, effectively lowering circulating blood sugar even without additional insulin, explains Cheng. A simple strategy: Set an alarm to get up each hour, and make it a habit to move after meals. Research suggests that even a short walk after eating can help lower blood sugar.

“Walking, even for 15 minutes after eating, can help sensitize your body’s response to insulin,” explains Anastasios Manessis, M.D. If you’re glued to your desk or couch throughout the day, try quick bursts of movement like body-weight squats, lunges or jumping jacks for 30-second intervals.

3. Relying on Refined Carbohydrates

A common knee-jerk reaction to improving blood sugar is to cut carbs entirely—but endocrinologists say not so fast. The type and amount of carbohydrates matter most. 

Carbs worth limiting are those low in fibre, such as sugary cereals, baked goods and snack foods like pretzels and chips. Experts say regularly relying on these foods can lead to more significant blood sugar swings. “Research using continuous glucose monitors suggests that diets higher in these types of carbohydrates tend to cause larger swings in blood sugar throughout the day. These ups and downs may place more strain on metabolic health over time,” shares Naha.

So what should you choose instead? “Whole carbs like fruits, vegetables and whole grains are not only good for your blood sugar, but your overall health,” says Manessis. “These nutrients are high in vitamins, minerals and fiber, which can help support heart health, brain health, weight management and so much more.”

And don’t be too quick to cut fruit. “Whole fruit is bound in fibre and nutrients which can support a healthy blood sugar response,” Manessis adds. In fact, research has found that people who consume moderate amounts of whole fruit tend to have better insulin function and a lower risk of diabetes, showing an inverse relationship between fruit intake and diabetes risk.

For a steadier blood sugar response, pair fruit with a source of protein or healthy fat, such as a handful of nuts or seeds, or Greek yogurt or cottage cheese. 

4. Getting Poor Sleep

Another habit worth breaking: not getting enough quality sleep. 

“Poor or inconsistent sleep can raise blood sugar levels and make it harder to maintain control. Research shows that sleep restriction and circadian disruption can impair glucose metabolism and increase insulin resistance,” says Naha.

Lack of sleep may also affect stress hormones because when you’re not getting enough sleep, cortisol levels can rise, explains Cheng. “This causes more insulin resistance and higher sugars in the blood. Chronic high stress or cortisol levels may increase risk of diabetes and high blood pressure, leading to more disease.”

On top of that, poor sleep may leave us reaching for more carb-rich foods throughout the day to keep energy levels up, points out Manessis. Research suggests that even two nights of poor sleep may increase hunger hormones and lower appetite-suppressing hormones.

So how can you improve your sleep? Aim to maintain a consistent sleep and wake schedule, target seven to nine hours of sleep each night and limit caffeine and screen time before bed to support healthier glucose regulation, says Naha.

5. Skipping Meals or Eating at Irregular Times

Keeping consistent meal times and avoiding regularly skipping meals may help support healthy blood sugar levels.  

“Eating at irregular times or late at night can interfere with the body’s natural rhythms for processing glucose. Studies show that when eating is out of sync with these rhythms, the body handles sugar less effectively, leading to higher and more variable blood sugar levels,” says Naha.

Skipping meals may have a similar effect—including skipping breakfast. “Our bodies love consistency and regularity, so starting the day off with a strong, protein-rich breakfast can be helpful to stabilize our blood sugars and set the tone for the day,” explains Manessis. 

Try eating around the same times each day when possible. And if you find yourself consistently skipping meals like breakfast, consider prepping something the night before—such as overnight oats or breakfast burritos—so you always have an easy option ready to go. 

Other Tips for Healthy Blood Sugar Levels

When it comes to maintaining healthy blood sugar levels, endocrinologists shared these additional tips:

• Pair protein and fat with carbohydrates. Pairing carbs with a source of protein or healthy fat may help support healthier blood sugar levels. Try adding nut butter to a waffle, or pair fruit with cottage cheese.
• Eat more fibre. Dietary fibre is essential for slowing the absorption of glucose, which significantly stabilizes sugar levels, says Cheng. Aim to include fiber-rich foods at meals and snacks, such as veggies, fruits, beans, nuts, lentils, seeds and whole grains.
• Manage stress. “Ongoing stress has been associated with greater variability in glucose levels and increased metabolic risk,” says Naha. Incorporating stress-relief practices—whether a few minutes of mindfulness, deep breathing or yoga—may help support overall blood sugar regulation.
• Stay hydrated. “Proper fluid intake assists your kidneys in filtering excess glucose from the bloodstream via urination,” says Cheng. Keep a water bottle nearby or set reminders throughout the day to help make hydration a habit.
• Exercise regularly. Physical activity can improve insulin sensitivity and support healthy blood sugar levels even after exercise. Find movement you enjoy—whether it’s walking, jogging, swimming, cycling, hiking or taking a fitness class—to make consistency easier.

Our Expert Take

For healthier blood sugar levels, endocrinologists recommend moving away from habits like drinking sugary drinks, staying sedentary all day, eating only refined carbs, getting poor sleep and skipping meals. Instead, focus on supportive habits such as pairing protein and fat with carbohydrates, eating more fibre-rich foods, managing stress, staying hydrated and exercising regularly. “Blood sugar control is shaped by patterns over time rather than single decisions. Even small daily habits can have a meaningful impact when practiced consistently,” says Naha.

https://www.eatingwell.com/stop-doing-these-things-for-healthier-blood-sugar-12006080

The #1 Way to Stay Hydrated If You Have Diabetes, According to a Dietitian

From eatingwell.com

Drinking up just got a whole lot easier! 

KEY POINTS

• Carrying a water bottle keeps hydration top of mind and prevents dehydration-related fatigue.
• Staying hydrated helps manage blood sugar and supports overall metabolic health.

• Add flavour or eat hydrating foods like cucumber and watermelon to meet daily fluid needs.

Limiting carbohydrates, staying active and prioritizing protein and fibre often steal the spotlight when it comes to managing diabetes. However, there's one simple but powerful strategy that often gets overlooked: hydration. Drinking water sounds easy enough, but falling short could have a big impact on your blood sugar and metabolic health. 

If drinking more water feels like a constant struggle, there's one habit that's sure to help you stay hydrated: keeping a water bottle on hand. We spoke with a diabetes expert to find out why it's so effective. Here's what she told us. 

How Carrying a Water Bottle Can Help You Stay Hydrated 

Carrying a water bottle with you, whether you're at home, running errands or working, keeps hydration top of mind and helps you stay ahead of thirst. "If you wait until you feel thirsty, you are already slightly dehydrated, which can lead to elevated blood sugar levels along with fatigue," says Erin Palinski-Wade, RD, CDE. "Having a water bottle with you gives you a visual reminder to drink, which helps to make sure you are consistently taking in water all day long." 

It also provides an easy way to gauge how much you've had to drink and how much more you need to hit your daily water goals. Just like carrying a snack helps prevent dips in blood sugar and energy levels, having a water bottle on hand will help you avoid the effects of dehydration, including headaches, fatigue and high blood sugar. 

Plus, when you've got water nearby, you're less likely to stop for a soda or sugar-sweetened drink. Not only do sugary drinks spike blood sugar, they may ironically contribute to dehydration. "If you consume an excessive amount of added sugar, this can draw water from your cells into the bloodstream, increasing urination and impairing fluid balance," says Palinski-Wade. Even specialty hydration drinks can have added sugars. That doesn't mean all hydration drinks are bad. Some are sugar-free. To find out for sure, check the Nutrition Facts panel on the label.

Of course, you may be wondering how much fluid you need each day to stay hydrated. While the answer is different for everybody, a good goal is roughly 13 cups for men and 9 cups for women. However, your unique needs may differ depending on the temperature, if you exercise and your body weight, medications and health conditions. 

                                                                 Credit:  Design elements: Getty Images. EatingWell design

Hydration and Blood Sugar Management

Why is hydration so important for people with diabetes? Water makes up 55 to 65% of our bodies and plays an instrumental role in every single one of its functions. "If the body becomes dehydrated, blood sugar becomes more concentrated, leading to higher blood sugar levels and an increased strain on the body organs, like the kidneys, as they work to eliminate the excess glucose in urine," says Palinski-Wade.

While staying hydrated supports healthy blood sugar levels, research shows it also improves overall metabolic health, potentially reducing the risk of weight gain, obesity and heart disease. Hydration is also associated with improved cognition, energy levels and mood, which may make it easier to eat better and exercise. 

Other Strategies for Hydration

Make carrying a water bottle a habit you'll stick with by choosing a bottle that sparks joy, is lightweight, comfortable to hold and won't leak when tossed in a bag or the car. 

These other strategies can also help improve your hydration game.

• Track Your Water: Whether you're just starting your hydration journey or trying to stay consistent, logging your water intake can help you stay on track. "You can use apps such as MyFitnessPal to track your fluid intake or use your phone to set reminders to drink throughout the day," says Palinski-Wade. Monitoring your water intake can also help you identify patterns when you're more likely to forget to drink water. 
• Add Low-Sugar Flavour: If plain water feels boring, try sprucing it up with fresh fruit and herbs. You can also alternate regular water with plain or flavoured sparkling water. Or, try adding a sugar-free flavour packet to your H2O.  
• Eat Hydrating Foods: Drinks aren't the only way to hit your daily fluid goals. Foods provide 20% of our daily fluids, especially hydrating foods like fruits and veggies. "Try adding foods such as cucumber, watermelon, lettuce and celery to your plate to boost your water intake," says Palinski-Wade. Not only do these foods give you fluids, they're packed with vitamins, minerals, antioxidants and fibre to support balanced blood sugar and overall health. 
• Check Your Urine Colour: It may sound strange, but a quick and easy way to measure your hydration status is by simply checking the colour of your pee. Light-coloured urine is a sign of adequate hydration. The darker the urine becomes, the more likely it is that you need to drink up.

Our Expert Take

Hydration may not get as much attention as carbohydrates or exercise when it comes to managing diabetes. But it plays a key role in healthy blood sugar levels and can help you feel healthier and more energetic overall. That's why staying ahead of your thirst by keeping a water bottle on hand is the No. 1 habit to support healthy hydration while managing diabetes. For the best results, pair this habit with other expert-approved strategies like tracking your water intake, drinking no-added-sugar beverages, eating hydrating foods and monitoring your urine colour. So, what are you waiting for? It's time to drink up!

https://www.eatingwell.com/way-to-stay-hydrated-with-diabetes-11951769

12 science-backed ways to lower (or regulate) blood sugar levels

From restless.co.uk

Maintaining normal blood sugar levels can help to prevent or delay serious, long-term health conditions, including heart disease, diabetes, and prediabetes.

Blood sugar levels are affected by various factors, including how active and hydrated you are, meal size, and sleep. Luckily, this means it’s usually possible to manage blood sugar levels by making small lifestyle changes.

With this in mind, here are 12 science-backed, natural ways to help lower (and regulate) blood sugar levels.

Note: If you’re diabetic or are concerned about your blood sugar levels, it’s important to always speak to your GP before making any changes to your diet and lifestyle.

Why is it important to maintain healthy blood sugar levels?

We all need a certain amount of sugar (or glucose) in our blood to provide our cells with energy. However, having too much sugar in your blood over time can be dangerous for your health.

Symptoms of high blood sugar include weight loss, fatigue, blurred vision, feeling very thirsty, and needing to urinate a lot. If left untreated, high blood sugar can damage blood vessels, nerves, tissues, and organs. It can also put you at risk of health conditions like heart disease, kidney disease, diabetes, and other related conditions, like diabetic retinopathy (eye damage).

High blood sugar occurs when the body doesn’t have enough insulin (the hormone that helps blood sugar enter cells so it can be used for energy), or if your body can’t use insulin properly.

High blood sugar is common for people with diabetes. Other conditions, such as Cushing’s syndrome, pancreatic diseases, and polycystic ovary syndrome (PCOS), can also cause high blood sugar levels.

Additional causes and risk factors for developing high blood sugar include stress, trauma, surgery, infections, certain medications, being inactive or overweight, and/or eating too much sugary or starchy foods.

12 science-backed ways to lower (or regulate) blood sugar levels

Maintaining healthy blood sugar levels is important for health. And the good news is that various science-backed lifestyle changes can help.

We’ll cover a few of these below…

1. Practise portion control

Practising portion control can be useful for regulating calorie intake and maintaining a healthy weight.

This is important because research shows that weight management can promote healthy blood sugar levels and has been linked to a reduced risk of type 2 diabetes. Practising portion control can also help prevent blood sugar spikes.

Check out our article, 9 tips to prevent overeating and encourage portion control, for more information.

2. Add foods rich in chromium and magnesium to your diet

Research has linked high blood sugar levels and diabetes to micronutrient deficiencies, including magnesium and chromium.

Chromium is involved in carbohydrate and fat metabolism, and research suggests it can support blood sugar regulation as a result. Examples of chromium-rich foods include broccoli, liver, seafood, potatoes, and whole grain products.

Magnesium has also been shown to help regulate blood sugar levels. Magnesium-rich diets are linked with a significantly reduced risk of diabetes. Meanwhile, low magnesium levels may contribute to insulin resistance and decreased glucose tolerance in people with diabetes.

Examples of magnesium-rich foods include dark leafy greens, tuna, whole grains, squash, and pumpkin seeds. Our article, Magnesium – what it is and why it’s important, has more information.

3. Manage your carbohydrate intake

Carbohydrate intake significantly influences blood sugar levels. This is because the body breaks down carbohydrates into sugars (mainly glucose), which insulin stores and uses for energy.

However, when you eat lots of carbohydrates or have insulin function problems, this process sometimes fails, which can cause blood glucose levels to rise.

As a result, for some people (particularly diabetics), regulating carbohydrate intake can help to keep blood sugar under control. For example, studies have found that low-carb diets can reduce blood sugar levels and prevent spikes.

For inspiration, you might find it helpful to read our article: 8 tasty and filling low-carb meals.

Note: It’s important to recognise that low-carb and no-carb diets aren’t the same. You can still eat carbohydrates when monitoring blood sugar levels, and some carbohydrates contain essential vitamins, minerals, and fibre, which are a key part of a healthy, balanced diet. Steps like prioritising whole grains over processed grains and refined carbs can help lower blood sugar levels, too.

4. Choose foods with a low glycaemic index

The glycaemic index (GI) of food measures how quickly carbohydrates are broken down during digestion and the rate at which your body absorbs them. Both of these factors affect how quickly your blood sugar levels rise.

High-GI foods are broken down by the body quickly and cause rapid increases in blood sugar levels. Examples include chips, white bread, pizza, crisps, and cereals (unless they’re whole grain).

On the other hand, low and medium-GI foods take longer for the body to break down and cause a more gradual rise in blood sugar. As a result, studies have found that low and medium-GI foods can help regulate blood sugar levels and prevent spikes.

Examples of low- to moderate-GI foods include barley, bulgur, oats, beans, unsweetened Greek yoghurt, lentils, and wholewheat pasta. Check out these low-GI dinner recipes from BBC Good Food for inspiration.

Other research suggests that eating enough protein and healthy fats can reduce blood sugar spikes after a meal.

Check out our article, Low glycaemic (GI) diet – what is it and are the benefits?, to find out more about how you can work low GI foods into your diet.

5. Add more fibre to your diet

Research has found that eating a high-fibre diet can be an effective way to regulate blood sugar levels. Unlike most carbohydrates, fibre isn’t broken down by insulin into sugar molecules but passes through the body undigested.

As a result, studies suggest that increasing your daily dietary fibre intake by two servings of wholegrain products could lower your risk of developing type 2 diabetes by as much as 21%.

Examples of high-fibre foods include apples, blueberries, lentils, beans, nuts, oats, brown rice, and quinoa. For more ideas, check out our article: 10 easy ways to add more fibre to your diet.

6. Stay hydrated

For some people, keeping blood sugar levels within a healthy range could be as simple as drinking enough water.

As well as preventing dehydration, drinking water helps your kidneys flush out excess sugar through urine.

This scientific review found that people who drank more water had a lower risk of developing diabetes.

For advice, you might like to read our articles: 10 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water.

7. Add more probiotic-rich foods to your diet

Probiotics are friendly bacteria that live in our guts – and they have impressive health benefits.

Research has revealed that eating probiotics may reduce insulin resistance in people with type 2 diabetes. Studies have also found that blood sugar level improvement is more notable in people who eat various types of probiotics for at least eight weeks. So, where possible, it’s worth incorporating a range of probiotic foods into your diet.

Examples of probiotic-rich foods include fermented foods like kefir, yoghurt, tempeh, and kimchi. For more inspiration, check out our article: 8 fermented foods for gut health. Or, for further information about probiotics, read our article: What’s the difference between probiotics and prebiotics?

8. Exercise regularly

Research has revealed that regular exercise can help improve insulin sensitivity. This means that body cells can use sugar in the bloodstream more effectively.

During exercise, blood flow increases, which also raises the rate at which glucose is delivered to muscles. The more strenuous the workout, the longer your blood sugar levels will be affected. According to the American Diabetes Association, physical activity can lower blood sugar for up to 24 hours or more after a workout by making your body more sensitive to insulin.

If you haven’t yet found an exercise or activity you love, our fitness and exercise section is full of ideas – from running and cycling to yoga and Tai Chi. Or, why not book a fitness class on Rest Less Events? There’s a huge range, with everything from functional strength to Pilates.

Alternatively, experts recommend adding so-called ‘exercise snacks’ (a few minutes of exercise every 30 minutes) into your daily routine. This has been shown to lower blood sugar levels and help prevent build-up caused by sitting. Recommended exercises include walking and bodyweight resistance exercises like squats or lunges.

Note: While exercise can help lower blood sugar, it can affect people’s blood sugar levels differently, depending on their health and the type of exercise.

If you have diabetes, you’ll need to take steps to control your blood sugar levels during a workout to make sure that they don’t drop too low or rise too high.

These steps include checking your blood sugar levels before a workout (a healthy target range before you begin is 4-7mmol/l), during a workout (every 30 minutes or so), and after. You can find out more about blood sugar levels and exercise on the Diabetes UK website.

9. Take steps to manage stress

Research has found that stress can affect blood sugar levels. This is because when we’re stressed, our bodies release the hormones glucagon and cortisol, both of which can cause blood sugar levels to rise.

For example, this study found that stress-relieving activities like exercise, meditation, and general relaxation lowered blood sugar levels.

If you struggle with stress, you might find it helpful to read our articles: 9 simple stress-relieving activities and 7 tips for coping with stress and anxiety.

10. Get good quality sleep

Getting enough quality sleep is important for overall health. Scientific research has revealed that poor sleeping habits and a lack of quality rest can affect blood sugar levels and insulin sensitivity, and increase the risk of developing type 2 diabetes.

Other research has found that sleep deprivation raises levels of the stress hormone cortisol, which plays an essential role in blood sugar regulation.

Our sleep and fatigue section is full of advice on improving sleep quality, from how the circadian rhythm works to finding the right mattress. 

11. Take steps to maintain a healthy weight

Maintaining a moderate weight promotes healthy blood sugar levels and can lower the risk of diabetes.

For example, research has found that even a 5% reduction in body weight can improve blood sugar regulation and reduce the need for diabetes medication.

Our diet and nutrition section has many healthy eating tips, such as 15 quick and easy diet swaps for a healthier lifestyle.

12. Consider eating healthy snacks more frequently

Studies suggest spreading food intake throughout the day may help to avoid blood sugar levels becoming too high or too low.

For example, several studies have revealed that eating smaller, more frequent meals can improve insulin sensitivity and lower blood sugar.

Final thoughts…

Maintaining healthy blood sugar levels is important for reducing our risk of health conditions like diabetes, heart disease, and kidney disease.

Luckily, research has shown that various lifestyle changes can significantly impact blood sugar levels.

You might like to read our article on type 2 diabetes, or head over to our general health and diet and nutrition sections for more healthy lifestyle tips. If you’re concerned about your blood sugar levels, it’s important to seek advice from your GP.

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