From portion sizes to bedtime, small habits can make a big difference
Type 2 diabetes can develop at any age, and you may be at risk without knowing it. The good news? Small changes to your diet and daily habits can help lower your risk.
More than 40 million Americans, or about 12% of the U.S. population, have diabetes, according to the U.S. Centers for Disease Control and Prevention, CDC. About 90% to 95% have Type 2 diabetes, a chronic disease that can lead to other health issues, greatly increasing healthcare costs and decreasing quality of life.
Rogus, who is also an assistant professor in the Texas A&M Department of Nutrition, shares 10 simple tips to help prevent Type 2 diabetes and enjoy life to the fullest.
Small lifestyle changes like choosing fresh fruit over processed snacks and taking walks outside can a make a big difference in your health and decrease your risk of Type 2 diabetes. (Sam Craft)
Eat a variety of minimally processed foods
Whole and minimally processed foods are single-ingredient or natural foods that are close to their original state when sold in grocery stores. Ultra-processed foods, on the other hand, have been significantly altered for flavour or preservation.
To decrease your risk of Type 2 diabetes, choose a variety of whole foods from each food group, including:
Preparing more meals at home can help you control how much saturated fat, sodium and added sugars you consume.
“Cooking more at home and eating out less will help you know what you’re putting in your body and feeding your family,” Rogus said.
When shopping, read the nutrition facts label to compare products and make healthier choices.
Watch portion sizes and eat slowly
Check the serving sizes on food and beverage packaging to better understand how much you’re eating. Eating slowly can also help you eat less.
Choose water and drinks without added sugar
Limit sugar-sweetened beverages like sodas, sweet tea and energy drinks. These beverages can add high amounts of sugar to your diet.
Instead, stick with drinks like water, unsweet tea and black coffee as much as possible.
Skip fad diets
If you want to try a diet, Rogus recommends choosing one backed by science rather than a restrictive fad diet. For example, the Mediterranean diet incorporates fresh fruits and vegetables, whole grains, healthy fats and lean meats.
“Most people associate diets with taking foods away,” Rogus said. “Instead of subtracting, slowly add healthy foods, like one new vegetable per day.”
Exercise regularly
Regular exercise helps with maintaining weight and managing stress, both factors that lead to increased risk of Type 2 diabetes. (Getty Images)
Regular physical activity can greatly reduce your risk of developing Type 2 diabetes and other chronic diseases.
The CDC recommends adults get at least 150 minutes of moderate-intensity physical activity per week. Try walking 30 minutes per day, five days a week and incorporating muscle-strengthening exercises two days a week.
Consistently sleeping too few or too many hours can have adverse health effects. Talk to your physician for your specific needs and ways to develop a consistent sleep schedule.
Make time to unwind
Stress hormones can make blood sugar levels unpredictably fluctuate at extremes. Over time, this type of stress can exacerbate existing health issues like diabetes.
Taking time to relax can help improve your overall health.
Try activities in nature, like gardening or taking a quick walk through a local park. Think about what relaxes you. Even 10 minutes of breathing exercises or listening to your favourite song can help you unwind.
Avoid tobacco and alcohol
Smoking increases your risk of developing Type 2 diabetes.
The CDC estimates that smokers are 30-40% more likely to develop Type 2 diabetes than nonsmokers. For those who develop diabetes, continuing to smoke increases their risk of developing heart disease, kidney disease and poor blood flow in their feet and legs. That poor blood flow can lead to infections and possible amputations.
Drinking too much alcohol can also affect insulin production, increasing the risk of developing Type 2 diabetes. Men should limit their alcoholic consumption to no more than two drinks per day, and women should limit to one daily.
Start small and build healthier habits over time
You don’t have to change your entire diet or exercise routine at once. It may seem overwhelming to instantly change from drive-thru cheeseburgers, french fries and sugary beverages to healthy, home-cooked meals.
Rogus said you’ll be most successful if you start small and make incremental changes. She suggests mastering one nutrition or lifestyle goal before moving to the next. “If you’re not physically active, your first step doesn’t have to be running a mile,” Rogus said. “Start with power walking around your block for 10 minutes a day. In exercise and nutrition, a little change can go a long way.”
It takes a lot of work, but it is possible to push back the condition
Just 20 years ago, type 2 diabetes was a lifelong diagnosis. When doctors spoke with their patients, the focus was on treating symptoms and managing complications with pharmaceuticals. Thoughts of eradicating the disease itself seemed far-fetched.
Now, though, thousands of people are successfully pushing back the disease.
Type 2 diabetes is a condition where the body becomes resistant to insulin, the hormone that regulates how cells absorb blood sugar, or glucose. Instead, many people have to take extra insulin or other medications to keep their blood sugar under control. Around 400 million people worldwide are impacted by the disease.
While there is no way to fully cure the disease yet, many patients have been able to put their type 2 diabetes into remission, meaning they are able to control their blood sugar for three months without the use of medication.
Whether or not a person can achieve remission depends on many factors, but the most likely candidates are those who’ve received a diagnosis within the last six years, according to Massachusetts-based endocrinologist Dr Damola Aje. The longer a person has diabetes, the more stress the condition puts on the pancreas – the organ which produces insulin.
“After five or six years, the pancreas can sometimes be more burnt out, and we’re looking more at preventing complications rather than achieving full remission,” she says.
The good news is that there are interventions that can help the body regulate its own blood sugar and relieve some of this stress on the pancreas and liver – another important organ in the process.
Unlike certain other chronic conditions, diabetes is strongly influenced by lifestyle factors, meaning remission can be achieved through what doctors call ‘intensive lifestyle interventions’.
These lifestyle interventions are called ‘intensive’ for a reason, though. Remission can’t be achieved passively, and most patients require medical supervision from a dedicated lifestyle team.
But diabetes remission is within reach for many patients, Aje assures.
“It’s not a function of willpower, it’s not something that patients should be crucified for if it’s not achieved, but it’s highly possible. With the right support and the right medications, and if the intervention is in a timely manner, a person can get their diabetes into remission.”
Here are eight lifestyle interventions that support diabetes remission
1. Quality sleep
Sleep is when the body maintains itself, and lack of a good night's kip can cause a lot of health complications - Credit: Getty
Lack of sleep doesn’t just leave us feeling tired and sluggish – it has a profound impact on our health. According to Aje, people with years of poor sleep – people who work night shifts or just get less than eight hours of sleep each night – are at a greater risk of type 2 diabetes.
Poor sleep leads to higher levels of the stress hormone cortisol, as well as adrenaline spikes, leading to elevated blood glucose. Over time, these can lead to cells becoming more resistant to insulin.
“We’re hoping for at least eight hours of sleep, even if it’s not all in one stretch,” Aje explains.
That said, while eight hours per night has long been considered the gold standard for sleep duration, new research suggests that the precise amount of nightly sleep to best manage type 2 diabetes is actually seven hours and 19 minutes – and major deviations from that amount result in higher instances of insulin resistance.
2. Timing of eating
It’s no surprise that diet is a major factor in controlling diabetes. Achieving remission requires building a diet around specific whole foods, says registered dietitian Avery Zenker, especially cruciferous and leafy green vegetables, berries and fruits, whole grains, nuts, seeds, legumes, beans, and lentils.
Basically, foods that “don’t have a lot of free added sugar, saturated fat, or refined ingredients,” Zenker says.
But it’s not just what we eat that can influence diabetes. It’s also how and when we eat it. The interplay between diet and our circadian rhythm – the 24-hour biological cycle that governs our bodies – is an essential piece of the puzzle.
Studies show that later dinnertimes and snacking closer to bedtime can be a risk factor for type 2 diabetes, in part because of how the sleep hormone melatonin interacts with digestion. Generally, the body processes glucose less efficiently at night, which can lead to blood sugar spikes.
“Ideally we are having some kind of fast overnight,” Zenker explains. “Somewhere between 10 to 12 hours is ideal. The body wants time to not have to be working and digesting. It wants to do other things while we’re sleeping.”
Patients working toward remission are also usually advised to prioritise larger meals in the morning and smaller meals as the day goes on. “We see it’s beneficial to have a more front-loaded day,” she says.
3. Diverse gut microbiome
An imbalance in our gut bacteria can lead to inflammation and insulin resistance - Credit: Getty
In recent years, it’s become increasingly apparent how much of our whole-body health relies on the bacteria in our gut, known as the gut microbiome.
One area the gut has a particular impact on is a person’s likelihood of being obese – one of, if not the, biggest risk factors for type 2 diabetes – and research has found many connections between the two.
For example, early exposure to antibiotics has been found to decrease the diversity of beneficial bacteria in the gut, and has been linked to the development of obesity later in life.
Consequently, Zenker says, a healthy gut is an important building block of diabetes remission.
“There’s no one perfect gut, we all have our own unique microbiomes,” she says. But in general, a flourishing gut microbiome “supports healthy metabolism and healthy weight, and can directly and indirectly affect blood sugar balance.”
Tending to it means eating lots of probiotic and fibre-rich foods, as these produce short-chain fatty acids which help to regulate and process blood sugar.
Many of the foods we’ve already mentioned – vegetables, fruit, whole grains, nuts, seeds, legumes – are also excellent sources of different kinds of fibre.
“Getting variety is really the key, you don’t need to stress about which specific foods in particular,” says Zenker.
Probiotic foods – or fermented foods that contain living bacterial cultures – support gut health, too. At least one serving each day of yogurt, kefir, sauerkraut, kimchi, miso paste, tempeh, or nattÅ can go a long way in priming the gut.
4. Intermittent fasting and the fasting mimicking diet
One way to unlock diabetes remission is fasting, when conducted under the supervision of a medical professional.
A relatively new approach that’s had some success is the fasting mimicking diet (FMD), a strict eating regimen that mimics the effects of starving over the course of five days to help cells rebuild themselves stronger.
Endocrinologist Dr William Hsu – the chief health officer for biotech company L-Nutra, a leader in FMD medicine – describes the specialised diet as a process that kickstarts cell regeneration, driven by deprivation.
“Every life form on Earth has gone through periods of famine, and periods of plenty, and cells have had to adapt to the stress of no food,” he says. “When there’s no food, the cells say ‘I gotta survive, which part of the cell can I burn up to generate molecules so I can make it another day?’”
But the cell won’t digest the useful stuff, like its own nucleus. Instead, it will burn up “the cellular organelles that are broken and less valuable,” says Hsu, generating enough energy to keep going.
“If food never comes, the cell will die. But if the food comes on day four or five, you’ve gotten rid of the less valuable parts of the cell. When nature gives you stress, you turn that around to make the cells younger and better, you replace the old parts with new parts.”
This cellular autophagy, as the process is known, is a sort of cellular therapy that can significantly reduce dependency on diabetes medications, decrease insulin resistance, and in some cases cause total type 2 diabetes remission, per a six-month clinical trial by L-Nutra. Outside of diabetes research, FMD has also been studied as a potential prevention strategy for Alzheimer’s.
Hsu argues that while intermittent fasting – or fasting for a period of less than two consecutive days – and FMD both have metabolic benefits, FMD is considered more effective at achieving diabetes remission.
“[Intermittent fasting] is great metabolically because you’re eating less and not eating close to bedtimes,” he says. “There are many studies to show that intermittent fasting is helpful to reduce insulin resistance and improve glucose control.”
The FMD regimen usually lasts between four to seven days, eating a low-calorie, low-protein diet of plant-based foods and healthy fats. It is meant to mimic much more extreme deprivation, without putting the body through the real stress of surviving on zero nutrients.
“The cellular autophagy, replacing old parts with new parts, that only comes when the body senses a crisis moment,” he says.
FMD isn’t suitable for everyone, however, and requires a very delicate balance of foods to ensure you are still getting the nutrition you need, so it’s best to consult a qualified dietitian before starting.
5. Exercise after meals
When it comes to diabetes remission, all exercise is good exercise. Moving your muscles encourages them to take up glucose, bringing down your blood sugar. There are some surprisingly simple habits that can contribute to major reductions in your long-term blood sugar levels.
“A lot of patients have this all-or-nothing mentality, like if I can’t go to the gym five days a week then it’s no good,” Aje says. “But you don’t need to have a gym membership or do 50 minutes a day. Ten minutes here or there is great.”
Our muscles play a significant role in regulating blood sugar, she says. “One thing I tell my patients with early-onset diabetes is to go for a walk 15 minutes after eating, to allow the muscles to soak up the glucose.”
When you exercise can be just as important as how you exercise - Credit: Getty
Additionally, exercises like squats and calf raises can help the muscles absorb the glucose, too, preventing a spike.
“Prioritising strength training is best for blood sugar, the bones, and metabolism overall,” she says. “It’s not about the amount of time you spend in the gym, it’s about the intention.”
She adds that a little bit of movement after your lunch break at the office, or after dinner, can “really impact your blood sugars.”
“Any time of the day is better than nothing, but if you can prioritise some movement in the first 15 or 20 minutes after a meal, it’s much better for blood glucose.”
6. Stress relief
Stress is another factor which can have huge impacts on our health, including diabetes.
“Stress can increase a person’s risk of high cortisol, which can lead to higher blood sugar over time, and earlier onset of developing diabetes,” says Aje.
The body releases hormones like cortisol and adrenaline when it’s stressed. This triggers the release of glucose into the bloodstream, preparing the body for a ‘fight or flight’ response. Normally, insulin would tell your cells to soak up this excess glucose, but cortisol also blocks this signal. Over time, this can lead to cells becoming more and more resistant to insulin.
High levels of stress hormones can even stop insulin-producing cells in the pancreas from working properly and reduce the amount of insulin they make.
But researchers are uncovering new methods for stress and anxiety management as a therapy for type 2 diabetes. One study involving a 46-year-old man looked at the impact of Neuro-Emotional Technique (NET) – a “15-step stress-reduction Mind-Body Intervention aimed at improving physical and emotional health” – to treat his type 2 diabetes and chronic pain.
After four weeks of NET treatment designed to reduce his body’s unique stress patterns, “glucose levels stabilised and psychometric tests demonstrated improvements in pain, stress, and emotional wellbeing,” the study’s authors wrote.
7. Social ties, community, and advocating for yourself
Diabetes remission is especially challenging without the right kind of support – both in and outside the doctor’s office.
“The environment, community, and people we’re around affect all areas of our wellbeing, our choices, our exercise, our sleep,” Zenker says. “They also affect our mindset and beliefs. If you are in an environment that’s not so supportive of your wellbeing, like a food desert [where access to fresh and healthy food is limited], it can be really hard to shift to something better, even if you’re committed on your own.”
The people around us offer vital support when it comes to keeping our health on track - Credit: Getty
Having social support from friends, family, and neighbours can go a long way in staying on top of your remission goals.
On the medical side, you have to be your own loudest advocate.
“The moment you get a diabetes diagnosis, pay close attention to it, and seek help,” Aje recommends. “If your primary care provider isn’t able to provide you with all the tools you need, ask for a referral to an endocrinologist to get things under better control. Those first 5–10 years after your diagnosis are very important.”
A1c measures average blood sugar over 2-3 months, offering a broader view than single glucose readings.
Elevated A1c levels can signal prediabetes or diabetes and help track long-term blood sugar trends.
Small lifestyle changes, like balanced meals and light activity, can help improve A1c.
If you’ve recently had a check-up, your healthcare provider may have ordered an A1c test, and perhaps your results came back a little higher than expected. If you’re wondering what this number actually means, you can think of it as your blood sugar “report card”. Instead of showing what your blood sugar is at one specific moment, it provides a big-picture overview of how your blood sugar has been doing over the past few months. Here’s what you need to know about what A1c measures, why it matters and simple ways to support healthy blood sugar levels.
Unlike a fingerstick blood sugar reading, which tells you what’s happening at just one moment in time, your A1c test measures your average blood sugar over the past two to three months. It’s reported as a percentage rather than a single blood sugar reading.
The test works by measuring how much glucose has “stuck” to your red blood cells. Because red blood cells live for about three months, the percentage of sugar attached to them provides a snapshot of your average blood sugar during that timeframe.
“This is why it’s often recommended to wait at least three months to recheck an A1c level,” says Sara Wisehart, M.S., RD, LD, CDCES. “Everyone has some sugar in their bloodstream, but when blood cells have much more sugar than normal attached, they become thicker and stickier—and that’s where long-term health complications arise with chronically elevated A1c levels.”
Why Is It Important?
Healthcare providers commonly use A1c to screen for and diagnose prediabetes and diabetes, as well as to monitor how well a person’s blood sugar is being managed over time. Here’s why it’s such an important number for your health.
It can diagnose diabetes or prediabetes.
One of the primary reasons healthcare providers order an A1c test is to screen for prediabetes and diabetes. Unlike a single blood sugar reading, A1c offers a broad picture of your blood sugar patterns over time, making it a valuable tool for identifying blood sugar levels that have been consistently elevated.
“A1c helps identify prediabetes and diabetes and monitor whether a treatment plan is working,” says Johannah Katz, M.A., RD. “However, it does not reveal individual blood sugar spikes, lows or day-to-day variability.”
Here are the diagnostic criteria for A1c set by the American Diabetes Association1:
Below 5.7%: Normal
5.7% to 6.4%: Prediabetes
6.5% or higher: Diabetes
It reflects your long-term blood sugar levels.
One elevated blood sugar reading doesn’t tell the full story. Factors like stress, illness, poor sleep, medications and even eating before a blood test can temporarily affect your blood sugar levels. Because A1c reflects your average blood sugar over the previous two to three months, it provides a more complete picture of your overall blood sugar management rather than a snapshot of one particular day. This makes it especially useful for tracking trends over time and seeing whether lifestyle changes or medications are helping improve your blood sugar overall.
It predicts your risk of other metabolic health conditions.
Consistently elevated blood sugar doesn’t just affect your glucose numbers; it can also impact your long-term health. Over time, high blood sugar can damage blood vessels and nerves throughout the body, which can increase the risk of complications affecting the heart, kidneys, eyes and nervous system. Even modest improvements in A1c can have meaningful health benefits, and monitoring your A1c allows you and your healthcare provider to identify concerns early and make changes that may reduce your risk of future complications before they become more serious.
It’s not drastically impacted by daily fluctuations.
Many people worry that one bigger-than-normal meal or a few higher blood sugar readings have “ruined” their A1c. Thankfully, that’s not how the test works. Because A1c reflects an average over several months, one dessert, one holiday meal or even a stressful or wonky week is not likely to dramatically change your lab results. Remember, your A1c reflects your overall habits and blood sugar patterns over time.
Other Tips for Supporting Healthy Blood Sugar Levels
“Don’t freak out if your blood sugar is high,” says Amy Beney, M.S., RD, CDCES. “There are about 42 factors that affect blood sugar, with stress being one of the biggest. Understand that there are so many treatment options available to help manage blood sugar.”
Here are several tips that can make a meaningful difference:
Take yourmedications as prescribed. If a healthcare provider has prescribed you a medication, taking it consistently is one of the most effective ways to improve blood sugar management.
Cut back on high-sugar drinks. “One of the best ways to reduce added sugar intake is by cutting down on sugar-sweetened beverages,” says Hennis Tung, M.S., RD. Replace soda, sweet tea, sports drinks or juice with plain water or options like fruit-infused water and unsweetened tea. Katz also recommends checking the Nutrition Facts label for added sugars and notes that the American Heart Association recommends limiting added sugar to 25 grams or less per day.
Pair carbohydrates with protein and fibre. Rather than avoiding carbohydrates altogether, balance them with foods that help slow digestion and support steadier blood sugar levels. “Include an egg or nut butter with whole grain toast, or add chicken or another protein to salads or sandwiches,” suggests Lisa Andrews, M.Ed., RD, LD.
Move your body after meals. Even a short walk can make a difference. Research has found that breaking up sitting time with brief periods of light walking improves post-meal blood sugar compared with remaining seated. Start with what feels manageable (even five to 10 minutes counts!) and build from there, says Katz.
Fill half your plate withnon-starchy vegetables. “Think salad greens, broccoli, cauliflower, green beans or stir-fry vegetables,” says Wisehart. “The fibre from these foods helps fill you up, supports more stable blood sugar and if you eat these first, you’re often more satisfied with smaller portions of the other foods on your plate.”
Our Expert Take
A1c is a valuable tool for understanding your long-term blood sugar trends. Rather than focusing on a single glucose fingerstick reading, it paints a bigger picture of how your blood sugar has been managed over the last few months. If your number comes back higher than expected, remember that small, sustainable changes to your eating habits, physical activity, sleep, stress management and, when appropriate, medications can all help improve your blood sugar over time.
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.
