A study looked at the effects of walking on 21 healthy young volunteers who were broken into two groups. The first group took brisk minute walks after meals that contained various amounts of carbohydrates.

Another group completed brisk minute walks after eating a mixed meal or a high carbohydrate drink. Researchers found that brisk walking substantially reduced post-meal blood sugar peak in both groups. Another study found that while light intensity walking was more effective, even standing rather than sitting after meals resulted in lower post-meal blood sugar levels.

In addition to building muscle and strength, resistance training can improve blood sugar regulation. A study found that just a single bout of resistance training before a meal significantly reduced post-meal blood sugar levels in 10 sedentary men with obesity and prediabetes.

Another small study explored the impact of various activities on blood sugar after a meal in eight people with type 2 diabetes. They included uninterrupted sitting, 30 minutes of walking, 30 minutes of combined walking and aerobic exercise , and 15 minutes of circuit resistance training.

Researchers found that all types of exercise improved post-meal blood sugar regulation, even though the resistance exercise required the least time commitment. Pulses include all types of beans, lentils, peas, and chickpeas.

This food group is rich in antioxidants, several key vitamins and minerals, and contains a unique combination of protein and high fiber carbohydrates.

A research review found that in adults with and without type 2 diabetes, eating more pulses improved both post-meal blood sugar levels and long-term regulation, including HbA1c values. Another research summary concluded that pulse-based diets consistently resulted in substantial improvements in blood sugar control, as well as blood lipids fats , and body weight.

Eating three-quarters to one cup of pulses just one time significantly reduced post-meal blood sugar levels. And eating five cups of pulses per week improved HbA1c values in people with type 2 diabetes. Add pulses to salads, soups, veggie chili, tacos, and curries, and opt for pulse pastas, like chickpea or lentil penne, as well as pulse-based dips, like hummus and bean dip.

A breakfast high in protein may help reduce post-meal blood sugar levels throughout the entire day. One small study in 12 healthy adults found that those who ate a high protein breakfast had reduced post-meal blood sugar levels after breakfast, lunch, and dinner, compared to those who ate a typical lower protein breakfast meal.

Avocados are full of good fat, vitamins, minerals, antioxidants, and fiber. Including them in meals has been shown to help regulate blood sugar levels. A study in 31 people with overweight or obesity compared three calorie-matched meals that contained either no avocado, half an avocado, or a whole avocado.

The meals with a half or a whole avocado reduced post-meal blood glucose levels and improved blood flow, compared to meals with no avocado. This may help explain the results of a study that examined the link between avocado intake and type 2 diabetes in U.

Continuous glucose monitors or CGMs have traditionally been used by people with diabetes. But the devices have become increasingly popular with users who simply want to monitor and better regulate their blood sugar levels.

CGMs involve apps synched to sensors typically placed on the back of the arm that measure interstitial sugar levels, which is the sugar found in the fluid between the cells. A study in 12 healthy male volunteers concluded that CGMs were useful for evaluating post-meal blood sugar levels and researchers cite several CGM benefits, even for healthy people.

These include the ability to see real-time trends and patterns in blood sugar levels throughout the day, the opportunity to see individual responses to various foods, and the ability to use the data to adapt eating and physical activity habits to keep blood sugar levels within a normal range.

Fermentation is the conversion of carbohydrates to alcohol or organic acids using microorganisms—yeasts or bacteria—under anaerobic conditions. Fermented foods include kefir, kombucha , sauerkraut, tempeh, natto, miso, kimchi, and sourdough bread.

In addition to supporting digestive health, research shows that fermented foods may slow carbohydrate absorption, which leads to lower post-meal blood sugar levels.

In a study, 11 healthy adults consumed a high glycemic index meal known to raise blood sugar levels more quickly with either soda water, diet lemonade soft drink, or unpasteurized kombucha.

Only the fermented kombucha resulted in a clinically significant reduction in post-meal blood sugar. Fermented foods have also been shown to reduce inflammation , which is a risk factor for type 2 diabetes. Added sugar is sugar added to a food product by a manufacturer to sweeten it, or sugar you add yourself, like stirring sugar into your coffee.

Because added sugar is absorbed quickly into the bloodstream, it makes blood sugar levels spike. The American Heart Association recommends a limit of no more than 25 grams—or six teaspoons—of added sugar per day for women and no more than 36 grams or nine teaspoons for men.

In the World Health Organization WHO advised against the use of non-sugar sweeteners to control body weight or reduce the disease risk. Based on a scientific review, the organization stated that there may be potential undesirable effects from long-term non-sugar sweetener use, including an increased risk of type 2 diabetes and heart disease.

Not consuming enough vitamin D can negatively impact blood sugar regulation, and according to the American Diabetes Association four in 10 adults are vitamin D deficient.

However, it's also important to say that too much vitamin D can lead to an abnormally high level of calcium in the blood, which can damage the kidneys, soft tissues, and bones over time.

A research review, which looked at 46 previously published studies, found that a vitamin D supplement improved blood sugar regulation and reduced HbA1c levels in patients with type 2 diabetes and low vitamin D.

A study concluded that adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions, and live longer compared to those who may not consume enough fluids.

Proper hydration may also be a benefit blood sugar regulation. A research review found an inverse relationship between water intake and the risk of type 2 diabetes, meaning a higher intake lowered the risk.

A small study in nine men with type 2 diabetes found that three days of low water intake impaired blood sugar regulation. There are numerous benefits to managing blood sugar levels, including improved energy and mood and a reduced risk of several chronic diseases. A healthy lifestyle of exercising, staying hydrated and eating balanced meals can help naturally keep blood sugar levels in balance, and also offer additional health benefits, like reduced cholesterol and improved gut health.

For more information about how to best monitor or regulate your blood sugar, talk to your healthcare provider. Centers for Disease Control and Prevention. Manage Blood Sugar.

Shukla AP, Andono J, Touhamy SH, Casper A, et al. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. BMJ Open Diabetes Res Care. Published online Sep doi: Shapira N.

The metabolic concept of meal sequence vs. satiety: Glycemic and oxidative responses with reference to inflammation risk, protective principles and Mediterranean diet. Published online Oct 5. Fiber: The Carb That Helps You Manage Diabetes. Yesmin F, Ali MOI, Sardar MMR, Munna MK, et al.

Effects of dietary fiber on postprandial glucose in healthy adults. November De Carvalho CM, De Paula TP, Viana LV, Mt Machado V, et al. Plasma glucose and insulin responses after consumption of breakfasts with different sources of soluble fiber in type 2 diabetes patients: a randomized crossover clinical trial.

Am J Clin Nutr. Epub Aug Soluble vs. insoluble fiber. Papakonstantinou E, Oikonomou C, Nychas G, Dimitriadis GD. Effects of Diet, Lifestyle, Chrononutrition and Alternative Dietary Interventions on Postprandial Glycemia and Insulin Resistance.

Published online Feb Takahashi M, Ozaki M, Kang M, Sasaki H, et al. Effects of Meal Timing on Postprandial Glucose Metabolism and Blood Metabolites in Healthy Adults. Published online Nov All About Your A1C. Yuan X, Wang J, Yang S, Gao M, et al. Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis.

Int J Endocrinol. Published online Mar Marventano S, Vetrani C, Vitale M, Godos J, et al. Whole Grain Intake and Glycaemic Control in Healthy Subjects: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.

Sanders LM, Zhu Y, Wilcox ML, Koecher K, et al. Whole grain intake, compared to refined grain, improves postprandial glycemia and insulinemia: a systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr.

Online ahead of print. Department of Agriculture. Food Group Gallery. Bird SR, Hawley JA. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport Exerc Med. eCollection Bellini A, Nicolo A, Bazzucchi I, Sacchetti M. The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics.

Published online Mar 4. Buffey AJ, Herring MP, Langley CK, Donnelly AE, et al. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis.

Sports Med. Epub Feb Bittel AJ, Bittel DC, Mittendorfer B, Patterson BW, et al. A single bout of premeal resistance exercise improves postprandial glucose metabolism in obese Men with prediabetes.

Med Sci Sports Exerc. Bellini A, Nicolo A, Bulzomi R, Bazzucchi I, et al. The effect of different postprandial exercise types on glucose response to breakfast in individuals with type 2 diabetes.

Published online Apr Pulse consumption improves indices of glycemic control in adults with and without type 2 diabetes: a systematic review and meta-analysis of acute and long-term randomized controlled trials.

Eur J Nutr. Ramdath D, Renwick S, Duncan AM. The Role of Pulses in the Dietary Management of Diabetes. Can J Diabetes. Xiao K, Furutani A, Sasaki H, Takahashi M, et al. Effect of a high protein diet at breakfast on postprandial glucose level at dinner time in healthy adults.

Published online Dec Chen Z, Zuurmond MG, Van der Schaft N, Nano J, et al. Plant versus animal based diets and insulin resistance, prediabetes and type 2 diabetes: the Rotterdam Study.

Eur J Epidemiol. Published online Jun 8. Park E, Edirisinghe I, Burton-Freeman B. Avocado Fruit on Postprandial Markers of Cardio-Metabolic Risk: A Randomized Controlled Dose Response Trial in Overweight and Obese Men and Women. Journal of Diabetes Mellitus , 13, National Institute of Diabetes and Digestive and Kidney Diseases.

Continuous Glucose Monitoring. Rohling M, Martin T, Wonnemann M, Kragl M, et al. Determination of postprandial glycemic responses by continuous glucose monitoring in a real-world setting. Dimidi E, Cox SR, Rossi M, Whelan K. Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream.

Exercise also helps your muscles use blood sugar for energy and muscle contraction 4. If you have problems with blood sugar management, consider routinely checking your levels before and after exercising. This will help you learn how you respond to different activities and keep your blood sugar levels from getting too high or low 5.

Exercise snacks simply mean that you break up your sitting time every 30 minutes for just a few minutes throughout the day. Some of the recommended exercises include light walking or simple resistance exercises like squats or leg raises.

Other useful forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and more. In fact, any activity that regularly gets you up and moving — regardless of the intensity — beats a sedentary lifestyle.

Plus, know that if you have trouble dedicating longer periods to exercise throughout the week, you can still gain many benefits by doing shorter sessions. For example, try aiming for minute exercise sessions 3 times a day for 5 days, with the goal of minutes per week. Exercise increases insulin sensitivity and helps your muscles use blood sugar for movement.

This can lead to reduced blood sugar levels. Your carb intake strongly influences your blood sugar levels 7. Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy. When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.

Some studies find that this can help you plan your meals appropriately, further improving blood sugar management 9 , Many studies also show that eating a low carb diet helps reduce blood sugar levels and prevent blood sugar spikes 11 , 12 , You can still eat some carbs when monitoring your blood sugar.

However, prioritizing whole grains over processed ones and refined carbs provides greater nutritional value while helping decrease your blood sugar levels Your body breaks down the carbs you eat into glucose, which then raises your blood sugar levels.

As such, reducing your carb intake can aid blood sugar regulation. Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels There are two types of fiber — insoluble and soluble. This could help you better manage type 1 diabetes The recommended daily intake of fiber is about 25 grams for women and 35 grams for men.

Eating plenty of fiber can aid blood sugar management. Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose. In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.

One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk 20 , Keep in mind that water and other zero-calorie drinks are best.

Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk 22 , Staying hydrated can reduce blood sugar levels and diabetes risk.

Choose water and zero-calorie drinks and avoid sugar-sweetened beverages. Portion control can help you regulate your calorie intake and maintain a moderate weight 24 , Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes 1 , 26 , Monitoring your serving sizes also helps prevent blood sugar spikes 2.

The glycemic index GI measures how quickly carbs break down during digestion and how rapidly your body absorbs them. This affects how quickly your blood sugar levels rise The GI divides foods into low, medium, and high GI and ranks them on a scale of 0— Low GI foods have a ranking of 55 or less 15 , Both the amount and type of carbs you eat determine how a food affects your blood sugar levels.

Specifically, eating low GI foods has been shown to reduce blood sugar levels in people with diabetes 15 , Furthermore, adding protein or healthy fats helps minimize blood sugar spikes after a meal Stress can affect your blood sugar levels When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise 29 , One study including a group of students showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes 31 , 32 , Managing your stress levels through exercise or relaxation methods like yoga may help you regulate blood sugar levels.

Monitoring blood glucose levels can help you better manage them You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.

Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods 2.

Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs — for example, before and after exercise or before and 2 hours after a meal.

This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful. Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels.

Getting enough sleep feels excellent and is necessary for good health In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes.

They can also increase appetite and promote weight gain 36 , 37 , Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management 29 , Adequate sleep is about both quantity and quality.

The National Sleep Foundation recommends that adults get at least 7—8 hours of high quality sleep per night To improve the quality of your sleep , try to:. Good sleep helps maintain your blood sugar levels and promotes a healthy weight.

On the other hand, poor sleep can disrupt critical metabolic hormones. High blood sugar levels and diabetes have been linked to micronutrient deficiencies. Some examples include deficiencies in the minerals chromium and magnesium Chromium is involved in carb and fat metabolism. It may potentiate the action of insulin, thus aiding blood sugar regulation 41 , 42 , 43 , Chromium-rich foods include:.

However, the mechanisms behind this proposed connection are not entirely known, and studies report mixed findings. As such, more research is needed 41 , 45 , Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes 47 , 48 , Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems.

However, the overall quality of evidence on these ingredients is low due to insufficient human studies or small sample sizes. Therefore, no conclusive recommendations can be made regarding their use Some of the foods touted to have anti-diabetes effects include 51 , 52 :.

Finally, the Food and Drug Administration FDA does not regulate supplements in the same way that it regulates prescription medications. Some foods are believed to have blood-sugar-lowering effects.

However, research is still inconclusive, and they may negatively interact with your diabetes medication.

Staying hydrated is an easy way to stay in control of your blood sugar levels. One study found the more water study participants drank, the less likely they were to develop high blood sugar.

More specifically, the study found people who drank less than ½ liter of water per day were at increased risk of developing blood sugar issues.

The idea is that water helps flush glucose out of the body. How can you burn off tension? Yoga and meditation can help people lower their blood sugar levels, Weisenberger says. A study involving 27 nursing students found a combination of yoga and meditation practiced for one hour once a week led to reduced levels of stress and lower blood glucose levels after 12 weeks.

Crandall also suggests taking a few deep breaths, going for a walk, playing with your pet for a few minutes, or listening to a fun song. Indeed, the CDC notes that less water in your body is linked with a higher blood sugar concentration.

RELATED: Is Stress the Source of Your Blood Sugar Swings? This is especially true for those who have diabetes. A high-protein breakfast has an edge over breakfasts that are high in carbohydrates, according to research from the University of Missouri-Columbia.

In the research, women ages 18 to 55 consumed meals with similar calories, fat , and fiber contents — but differing amounts of protein. The best breakfasts contained 39 g of protein and led to lower post-meal glucose spikes than the meals with less protein, the researchers found.

Besides, eating breakfast may help overweight people with type 2 diabetes shed extra pounds. Of the participants in the National Weight Control Registry who maintained at least a pound weight loss for at least one year, 78 percent said they eat breakfast daily.

And the effect will last through your next meal, Weisenberger says. Interestingly, resistant starch can change with heat, and some foods, like rice , are higher in resistant starch when cooked and cooled than when cooked and served warm, according to Johns Hopkins Medicine.

Just be sure to keep carb count in mind when incorporating foods with resistant starch into your diet. Beckerman, MD , a cardiologist with Providence Heart Clinic in Portland, Oregon. Crandall tells patients that exercise is like spring cleaning for the body.

Because exercise can immediately reduce blood sugar levels in people with type 2 diabetes, work with your healthcare team to determine the right amount of activity and timing for you. A study published in found exercising 30 minutes after the start of a meal is usually best for maintaining blood sugar controls.

RELATED: 7 Tips for Staying Motivated to Exercise When Managing Diabetes. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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Chocolate, Peanut Butter, Banana, and Oatmeal Smoothie Unlike most smoothies, this one is as filling as a meal. contains Soy , Peanuts.

SERVES 1. CALORIES PER SERVING AUTHOR Kelly Kennedy, RDN. REVIEWED BY Lynn Grieger, RDN, CDCES. Print Download Pinterest. PREP TIME 5 min. Ingredients 1½ cups plain, unsweetened soy milk or milk of your choice. Directions 1 Combine all ingredients in a blender and blend on high until completely smooth, about 1 minute.

Nutrition Facts Amount per serving. calories total fat 20g. saturated fat 3. protein 22g. carbohydrates 48g. fiber 9.

sugar added sugar 0g. sodium mg. Rate recipe. Share recipe Facebook Twitter Pinterest Copy Link. Keep an Eye on Your Carb Intake. Fill Up on Fiber. RELATED: 7 Healthy Meal Tips for People With Type 2 Diabetes 4. Get More Quality Shut-Eye. Having sleep troubles? Follow these recommendations from the National Sleep Foundation: Sleep in a cool, dark room.

Avoid consuming alcohol or caffeine in the hours before bed. Go to bed and wake up at the same time each day, even on the weekends. Lose a Little Weight. Drink More Water. Get a Handle on Stress. Never Skip Eating Breakfast. Add More Resistant Starch to Your Plate.

Resistant starches are also found in: Plantains and unripe bananas Beans, peas, and lentils Whole grains, including oats and barley Just be sure to keep carb count in mind when incorporating foods with resistant starch into your diet.

Ramp Up Your Movement Each Day. Editorial Sources and Fact-Checking. Resources Prevent Diabetes Complications. Centers for Disease Control and Prevention. November 3, Carb Counting. August 5, Sarker M, Rahman M. Dietary Fiber and Obesity Management — A Review [PDF].

Diabetes refers to a condition in which a person develops high blood glucose levels. The good news is diabetes can be controlled by making a few diet and lifestyle changes.

Here are some natural home remedies to help you keep your sugar levels in control. Have a look! The bitter leaf of neem is an effective remedy for treating diabetes as they are loaded with flavonoids, triterpenoid, anti-viral compounds and glycosides, which may help manage blood sugar levels.

To make neem powder, take some dried neem leaves and grind them in a blender until smooth. You can consume this powder twice daily for optimum benefits. Drinking tea made with fresh mango leaves works magically for people with diabetes. Boil few mango leaves for at least 15 minutes and strain. Drink this tea on an empty stomach.

Bitter gourd contains two very essential compounds called charatin and momordicin, that have blood-glucose lowering properties. Drink bitter gourd juice on an empty stomach every morning. Also, you can include one dish prepared with bitter gourd daily in your diet to reap its benefits.

Jamun is known to have hypoglycaemic properties, which has the ability to reduce sugar in blood. In a glass of water, add a teaspoon of crushed jamun seed powder. Stir well and drink it regularly on an empty stomach.

Consuming ginger regularly helps in reducing the blood sugar levels and regulate insulin. Take an inch of ginger and bring it to a boil with a cup of water in a saucepan. Simmer for 5 minutes and strain. Drink this 1 to 2 times daily.

Fenugreek can also be used to control diabetes, improve glucose tolerance, lower blood sugar levels, stimulates the secretion of glucose-dependent insulin. It is effective in controlling both Type 1 and Type 2 diabetes. Soak two tbsps of fenugreek seeds in water overnight and drink the water along with the seeds in the morning on an empty stomach daily.

Consuming curry leaves will reduce insulin sensitivity in your body and reduce the blood glucose levels. Chew on the curry leaves or you can add it to your favorite dishes and salads. Cinnamon controls diabetes and alleviates blood sugar levels in the body by trigeering insulin activity.

Studies have shown that it helps in reducing oxidative stress which plays an important role in lowering blood sugar levels in cases of type-2 diabetes. Add half a teaspoon of cinnamon powder in a cup of warm water and drink it daily.

You can also add cinnamon to tea, smoothies and desserts. Enriched with phytosterols, aloe vera helps in regulating blood glucose levels. Consume a cup of unsweetened aloe juice twice daily for immediate results. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox.

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