10 Ways To Help Maintain A Healthy Blood Sugar Level Naturally

1. Follow a Minimally Processed Diet :

Your first dietary step toward a more balanced blood sugar level: ditching (most of) the packaged foods and focusing on high-quality whole foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and quality meats and fish. Many processed foods are high in sugar, refined grains and carbs, and artificial ingredients and flavorings while being low in blood-sugar-stabilizing fiber and protein. 

Of course, it's also important to be realistic. You're probably not going to be able to nix packaged foods completely, so just make a point to select those that are made from mostly whole-food ingredients, like an energy bar that lists just nuts, seeds, and dried fruit on its label.

2. Load up on Fiber :

Your minimally processed diet should be heavy in nonstarchy, fiber-rich vegetables and fiber-rich fruit and whole grains. That's because fiber slows down the digestion of carbohydrates1 and the absorption of sugar, which means you experience a more gradual rise in your blood sugar level after meals. 

Good sources of fiber include leafy greens, Brussels sprouts, broccoli, artichokes, raspberries, pears, beans, lentils, peas, avocados, pumpkin seeds, and oatmeal.

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3. Eat plenty of High-Quality Protein :

Like fiber, protein tempers insulin secretion2, leading to a more gradual rise in blood sugar after a meal. It also fills you up better than any other nutrient. Eating a protein-rich breakfast is particularly important because it helps set the tone for the rest of the day. 

The amount of protein you need in your diet depends on a number of factors, but the general protein recommendation for healthy adults is 0.8 to 1.0 gram per kilogram of body weight (55 to 68 grams per day for someone who weighs 150 pounds). 

Good animal sources include wild-caught fish, grass-fed beef, and pasture-raised chicken and eggs. If you're vegetarian or vegan, not to worry, we rounded up 54 sources of plant-based protein.

4. Consume Healthy Fats :

Like fiber and protein, fat buffers blood sugar spikes. In fact, unsaturated fats have been specifically linked to improved insulin resistance. 

Just be sure to avoid refined fats, including trans fats and processed vegetable oils, like corn, soybean, and safflower oils, which can be pro-inflammatory. Sources of quality fats to consider adding to your diet include nuts, olive oil, ghee, coconut oil, avocado, and fatty fish like salmon.

5. Switch up Your Carbs :

Lowering your overall intake of carbohydrates can also be helpful for balanced blood sugar, but you don't need to cut them out completely (they're still a crucial source of fuel for your body). Whenever possible, simply swap out refined carbohydrates like bread, white pasta, and candy for fiber-rich, whole-food sources such as whole grains, sweet potatoes, and fruit, which contain a number of vitamins, minerals, and antioxidants essential for health. 

6. Balance Your Meals :

Eating some protein, fiber, and healthy fat with each meal can help stabilize blood sugar and manage your appetite. Each of these nutrients helps balance blood sugar on its own, but they're even better together. We love a good kale salad topped with avocado and a protein of choice.

7. Supplement With a Greens Powder :

Greens powders are dried, powdered forms of various vegetables and fruits. Specialty greens blends will sometimes include prebiotic fibers too. These antioxidant-laden superfood plants and slow carbs are blood sugar-friendly.*

If you struggle to stick with salads or you're looking to up your veggies game, then greens powders can help you deliver some greens goodness and help maintain a healthy blood sugar level.* In fact, one study found that adding a vegetable powder to a high-carbohydrate diet helped buffer the short-term glucose and insulin response.

8. Eat Bigger Meals Earlier in The Day :

A giant, late-night dinner is your blood sugar's worst enemy. That's because our bodies become more insulin resistant as the day goes on4—so a meal that you eat in the evening will cause a greater spike in blood sugar than a meal you eat in the morning. 

Because of this, many nutrition experts advise front-loading your meals, or eating bigger meals earlier in the day and having a smaller dinner at least three hours before bed.

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9. Sleep More, Stress Less :

Both sleep deprivation and stress can cause elevated levels of the stress hormone cortisol, which raises blood sugar. Aim for seven to nine hours of sleep per night, and adopt stress-busting habits such as exercise, meditation, or yoga. 

One study found that nursing students who did meditation and yoga experienced lower blood sugar spikes5 after meals. 

10. Drink Plenty of Water :

Drinking water helps your kidneys flush out excess blood sugar through your urine. One study found that people who drank more water had a lower risk of developing hyperglycemia6 (high blood sugar). 

Can't seem to drink enough? Or is water is just too plain for your taste buds? Try this R.D.'s go-to hydration strategies.