7 Simple Ways to Keep Blood Sugar in Check All Day Long

If you’ve ever experienced a dreaded afternoon energy crash or suddenly felt shaky and anxious without warning, unstable blood sugar could be the culprit. Blood sugar (aka blood glucose) is your body’s top source of energy. When you eat, your body breaks down carbohydrates into glucose and releases it into the bloodstream, providing energy for cells throughout your body. 

However, for some of us, that process isn’t always smooth. In some cases, eating too many or certain types of carbohydrates can cause blood sugar to skyrocket. Once in a while, it’s no big deal. But chronically high blood sugar can increase your risk of insulin resistance, prediabetes and diabetes. And if you’re prone to low blood sugar, those spikes may be followed by an unpleasant crash. “Low blood sugar, also known as hypoglycemia, can contribute to symptoms like dizziness, confusion and weakness, impacting daily activities,” says Patricia Kolesa, M.S., RDN.

Fortunately, there are steps most of us can take to keep blood sugar levels smooth and steady throughout the day. Read on to learn registered dietitians’ top tips for keeping your blood sugar on an even keel.

1. Eat Regularly Throughout the Day 

If you routinely skip meals, it could be taking a toll on your blood sugar. “Skipping meals can lead to dips in blood sugar, which might leave you feeling tired, shaky or irritable,” says Lauren Manaker, M.S., RDN. Instead of skipping breakfast or lunch, try to eat at regular intervals throughout the day. 

Can’t swing a meal? At least try a balanced snack like cheese and whole-grain crackers or a yogurt parfait with fruit and nuts. In return, you’ll help your body maintain a steady supply of energy, reducing the chances that your blood sugar will drop too low or spike too high.

2. Eat More Soluble Fiber

“While all sources of fiber are beneficial in the diet, soluble fibers found in foods like oatmeal, beans and flaxseed contribute to blood sugar stabilization,” says Kolesa. What makes this fiber so effective? When you eat soluble fiber, it dissolves in water, forming a gel-like substance. That thick gel helps slow carbohydrate digestion and absorption for a smoother, more gradual glucose release. 

3. Think Minimally Processed Carbs

The types of carbohydrates you eat can have a big impact on your blood sugar levels. Refined carbs, which are commonly found in white bread, white rice, pretzels, crackers, sweetened breakfast cereals and sugary drinks, can contribute to rapid spikes in blood sugar, especially if you eat them on their own.

To avoid these glucose surges, skip the highly processed carbs. When you do eat carbs, reach for fiber-rich, complex carbohydrates from whole-wheat bread, tortillas and pasta, unsweetened whole-grain breakfast cereals, oatmeal, quinoa, brown rice, farro, bulgur, beans and lentils.  

When choosing grains, a good rule of thumb is to make at least half your grains whole grains. “Unlike refined grains, whole grains are minimally processed and contain higher amounts of fiber,” Kolesa says. “Fiber is slow to digest, resulting in a gradual rise in blood sugar.”

4. Make Sure You’re Eating Protein

While carbohydrate digestion begins in your mouth, you don’t digest protein until it hits your stomach. Plus, protein is more slowly digested than carbohydrates, so it’s much less likely to raise your blood sugar. That said, some protein foods are better for you than others. The American Diabetes Association recommends lean proteins like beans, edamame, tofu, tempeh, fish, skinless poultry, eggs and low-fat dairy. 

5. Stay Hydrated

“Hydration plays a key role in blood sugar management because water helps your kidneys flush out excess sugar through urine,” Manaker says. “When you’re dehydrated, your blood sugar can become more concentrated, leading to higher [blood glucose] levels.”  Signs of dehydration include feeling dizzy, fatigued, extremely thirsty or peeing infrequently (and having dark urine when you go).

If you have trouble remembering to drink up, set an alarm on your smartphone to remind you to take regular water breaks throughout the day.

6. Limit Alcohol

“Alcohol can have unpredictable effects on blood sugar,” Manaker says. “It can cause levels to drop dangerously low, especially if consumed on an empty stomach, because it interferes with your liver’s ability to release glucose. On the flip side, sugary alcoholic drinks can cause spikes.” If that weren’t reason enough to drink in moderation, research in healthy men has found that regularly drinking even small amounts of alcohol may increase the risk of insulin resistance, which is a risk factor for prediabetes and diabetes.

We’re not saying you can never enjoy a glass of pinot or a mojito. But if you’re prone to low or high blood sugar, swapping in a low-sugar mocktail could help you feel a lot better. 

7. Keep Added Sugar to a Minimum

“Consuming too much added sugar, especially when not paired with fiber, protein and healthy fats, may cause rapid spikes in blood sugar, followed by crashes that leave you feeling tired and hungry,” Manaker says. “Over time, frequent spikes can strain your body’s ability to regulate blood sugar, increasing the risk of insulin resistance and type 2 diabetes.” 

One of the best things you can do for more stable blood sugar is to skip the candy, sweets, pastries and sugary drinks. While fresh fruit is always a healthy way to satisfy your sweet tooth, chocolate-dipped bananas or strawberries or frozen fruit skewers are especially delicious. 

Our Expert Take

What you do—and don’t—eat throughout the day can have a big impact on blood sugar levels. Fortunately, dietitians have simple tips that can help keep your blood sugar in check all day long. Their top strategies include eating regular meals, choosing fiber-rich minimally processed carbohydrates, making sure you’re eating protein, staying hydrated and limiting added sugars and alcohol. Of course, some people are more prone to blood sugar swings than others. If you have symptoms of high or low blood sugar, don’t tough it out on your own. Speak to your health care provider, who can help determine the root cause.