A person can easily add protein to a meal. For example, beans are an excellent addition to salads, as are roasted chicken breasts without toppings. Discover more high protein foods. Learn more about foods and drinks to avoid with diabetes. Diabetes can cause a range of symptoms and health issues.

Maintaining stable insulin and blood sugar levels can have many benefits , including:. Effective diabetes management can also reduce the risk of more severe complications such as:. Blood glucose monitors are portable devices that give people a snapshot of their blood sugar levels.

To use these devices, a person must obtain a blood sample via a small prick on their finger. The monitor can then assess this blood sample. Continuous glucose monitors constantly measure blood sugar levels throughout the day.

These devices use a small implant under the skin to get continuous readings. This information allows people with diabetes to note trends in blood sugar and manage their levels accordingly. Visit our dedicated hub for more research-backed information and in-depth resources on diabetes.

In addition to eating a healthy diet and limiting foods and drinks that spike blood sugar, a person can try the following tips for keeping insulin levels stable:.

Healthcare professionals may recommend that a person check their blood or urine for ketones and adjust their insulin dosage accordingly. Because blood glucose levels are individualized, a person should follow the specific advice of their healthcare team.

The pancreas produces insulin to help regulate blood sugar levels. Diabetes happens when the pancreas does not produce enough insulin or the body cannot use insulin effectively.

Read more about the pancreas. Cacao contains flavonoids, which may help regulate blood sugar levels. A review points to the findings of several small studies, which suggest that cacao may help with insulin resistance and slow the progression of type 2 diabetes.

An easy way to add cacao to the diet is by eating dark chocolate , which contains more cacao than milk chocolate. However, dark chocolate still contains sugar, and consuming too much of it might still cause a spike in blood sugar.

Therefore, a person should consume dark chocolate in moderation. While dark chocolate typically contains less sugar than milk chocolate, the sugar content of dark chocolate products may vary, and it is important to check the label.

The high protein content in fatty fish such as salmon, mackerel, and herring is particularly healthy for people with diabetes, as it has a low impact on blood sugar.

It is filling and provides essential nutrients to help the body grow and repair. People with diabetes should try to eat fatty fish twice per week.

As with other foods, preparation is key. It is best to avoid sugary marinades and to grill fish instead of frying it.

In addition to medications, lifestyle and dietary strategies are an essential part of diabetes management. Certain foods can help stabilize blood sugar levels, while others can make them less stable. A person can better manage their blood sugar and insulin levels by eating a balanced diet filled with whole grains, vegetables, legumes, lean protein, nuts, and seeds.

People with diabetes can use various strategies to lower their blood sugar levels. The options include lifestyle and dietary changes and natural…. Carbohydrates can cause spikes in blood glucose, so people with diabetes must be careful not to eat too many.

They will need to closely monitor their…. People with diabetes often think about what foods are suitable for them, but they must also carefully choose the drinks they consume. We look at some…. Researchers said baricitinib, a drug used to treat rheumatoid arthritis, showed promise in a clinical trial in helping slow the progression of type 1….

A new review indicates that insulin—used to manage diabetes—can be kept at room temperature for months without losing its potency. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Which food types help stabilize insulin and blood sugar? Medically reviewed by Kim Rose-Francis RDN, CDCES, LD , Nutrition — By Jenna Fletcher — Updated on January 26, Non-starchy vegetables.

Whole grain foods. Healthy fats. High protein foods. Foods to limit. Benefits of stable insulin and blood sugar. Diabetes resources Visit our dedicated hub for more research-backed information and in-depth resources on diabetes.

Was this helpful? Frequently asked questions. How we reviewed this article: Sources. It is a simple sugar that cells in the body can easily convert to energy.

Sugars, such as glucose, and complex carbohydrates make up the principal dietary carbohydrates. Other sugars can include fructose, lactose, and maltose, along with sucrose table sugar. Complex carbohydrates can include starches and types of dietary fiber. The sugar goes straight from the digestive system into the bloodstream after an individual consumes and digests food.

However, glucose can only enter cells if enough insulin is also circulating in the bloodstream. Insulin is a protein that makes cells ready to receive glucose. The cells would starve without enough insulin or if they become too resistant to its effects.

After people eat, blood sugar concentrations increase. The pancreas releases insulin automatically to move glucose from the blood to the cells. The liver and muscles store excess glucose as glycogen. Glycogen plays an important role in achieving homeostasis, a balanced state in the body. It helps the body function during states of starvation.

If a person does not eat for a short period, blood glucose concentrations will fall. The pancreas releases another hormone called glucagon. Glucagon triggers the breakdown of glycogen into glucose, which pushes levels in the blood back up to normal.

People with diabetes need to maintain steady blood glucose levels. However, those without diabetes should also avoid increasing their risk of developing the condition.

The glycemic index GI can help people choose foods that will not disrupt their blood sugar levels. The index gives a value to each food. Foods that will cause blood glucose levels to spike dramatically, such as candy and sweet desserts, are high in the glycemic index.

Measured against glucose, which is in the index, foods such as soft drinks, white bread, potatoes, and white rice have a high glycemic score. Foods such as whole grain oats and some fruits and plants have a lower glycemic score.

The glycemic load GL is based on the GI. It provides a picture of the total impact a serving of food will have on energy levels. It is an essential part of effective diabetes control. Many people with diabetes must check several times each day to plan for activities and meals, as well as scheduling doses of medication or insulin.

A person can test their blood glucose levels with a glucometer. They usually come with lancets, or tiny needles, as well as test strips and a logbook to record results. People with type 2 diabetes normally need to test blood sugar concentrations at least once each day.

Those who need to take insulin, which includes all people with type 1 diabetes and some people with type 2, have to test their blood several times a day. Continuous glucose monitoring CGM can be an alternative method for glucose monitoring for people with diabetes.

Eating a balanced diet with plenty of fruit and vegetables, maintaining a moderate weight, and getting at least minutes of moderate-to-intense exercise each week can help. Any person who experiences symptoms of low or high blood sugar should see a doctor, whether or not they have a diagnosis of diabetes.

Irregular or extreme blood sugar levels can lead to diabetes and other harmful complications. Both hyperglycemia and hypoglycemia can lead to the more severe complications of diabetes. So, eating mainly low-GI foods and exercising regularly can help keep blood glucose balanced.

Is low-sugar chocolate really better for my blood glucose? ow-sugar chocolate may be two different things. One is chocolate sweetened with a sugar alternative, such as sugar alcohols.

Examples include mannitol, xylitol, or isomalt. While they are usually lower in sugar, they still have carbohydrates and can affect blood glucose. They also have a slight laxative effect. Chocolate sweetened with stevia may be a better choice for a low glycemic treat.

Dark chocolate is better than milk chocolate, especially dark chocolate with a cocoa content of at least 70 percent. Typically, dark chocolate has a reasonably low glycemic index of 42 and a glycemic load of 9.

As with all dietary matters, moderation is key,so keep an eye on portion size and read nutrition labels. Low blood sugar symptoms range in severity and some cases can be life-threatening.

Both diabetes and non-diabetes related hypoglycemia decrease blood…. Measuring fasting blood sugar levels can help people with diabetes stay healthy. Learn about blood sugar testing, healthy blood sugar levels, and…. Researchers said baricitinib, a drug used to treat rheumatoid arthritis, showed promise in a clinical trial in helping slow the progression of type 1….

A new review indicates that insulin—used to manage diabetes—can be kept at room temperature for months without losing its potency.

A study in rat models of diabetes suggests that spinach extract — both water- and alcohol-based — may help promote wound healing, which occurs very…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. What should my blood glucose level be? Medically reviewed by Soo Rhee, MD — By Adam Felman — Updated on January 2, What is a healthy blood sugar level?

High levels Low levels What is glucose? High blood glucose levels. Low blood glucose levels.

Medicare , Medicaid, and most private insurance plans pay for the A1C test and fasting blood sugar test as well as some diabetes supplies. Check your plan or ask your health care team for help finding low-cost or free supplies, and see How to Save Money on Diabetes Care for more resources.

Skip directly to site content Skip directly to search. Español Other Languages. Manage Blood Sugar. Español Spanish Print. Minus Related Pages. Hypoglycemia Unawareness. Learn More. Monitoring Your Blood Sugar All About Your A1C 10 Surprising Things That Can Spike Your Blood Sugar Living With Diabetes Diabetes Self-Management Education and Support.

Last Reviewed: September 30, Source: Centers for Disease Control and Prevention. Facebook Twitter LinkedIn Syndicate. home Diabetes Home. To receive updates about diabetes topics, enter your email address: Email Address. What's this. Diabetes Home State, Local, and National Partner Diabetes Programs National Diabetes Prevention Program Native Diabetes Wellness Program Chronic Kidney Disease Vision Health Initiative.

Links with this icon indicate that you are leaving the CDC website. The Centers for Disease Control and Prevention CDC cannot attest to the accuracy of a non-federal website.

Linking to a non-federal website does not constitute an endorsement by CDC or any of its employees of the sponsors or the information and products presented on the website. You will be subject to the destination website's privacy policy when you follow the link.

CDC is not responsible for Section compliance accessibility on other federal or private website. For more information on CDC's web notification policies, see Website Disclaimers. Cancel Continue. there are things you can do to help slow down how quickly your body absorbs glucose to keep your blood sugar levels stable.

For people with type 2 diabetes, recognising the symptoms of high blood sugar is a really important part of managing the condition. Symptoms of a blood sugar spike include:. If you experience any of these symptoms, be sure to check your level and take appropriate steps to get it back down, such as hydrating and exercising.

If you notice your blood sugar is spiking more frequently than usual, speak to your medical team as you might need to make changes to your treatment plan. CGMs are available to purchase privately, and not everybody can afford them, so an alternative is using finger prick blood tests.

These tips can help people with and without type 2 diabetes keep their blood sugar spikes to a minimum:.

A sugary start will cause a big spike in your blood sugar levels, while a savoury meal will keep levels steadier—this can determine your cravings and hunger pains for the rest of the day. Bonus points if you can sneak in a portion of whole fruit as well! With the intestines lined with fibre and food arriving at a slower rate for absorption, blood glucose levels will rise gradually rather than rush in and cause a spike.

Even the effects of a bowl of pasta can be mitigated slightly by eating a salad course first! Dessert is the last course of a meal but it might be beneficial to take this mindset with you for all things sugar.

While your intestines are busy absorbing all the other goodness from your food, the sugar will be absorbed at a much slower rate. So, if you fancy a sweet treat, try to eat it after one of your main meals rather than in isolation.

Fruit is good for everyone—it contains tonnes of healthy vitamins and minerals, as well as natural fibres. Sure, fruit is sugary but as natural sugar its vastly better than the processed sugar found everywhere else.

Juices and smoothies might sound healthy but they contain a lower amount of healthy nutrients and a much higher dose of not always natural sugar, meaning your blood sugar levels will rocket. Gentle movement after you eat can help get your glucose levels back down as blood sugar is taken up by muscles for fuel.

Research suggests that a walk after dinner, often the biggest meal of the day, can significantly reduce blood sugar levels for the next 24 hours. This list is by no means exhaustive but you might find it a helpful reference point when thinking about foods that can cause your blood sugar levels to spike:.

But the good news is, we can use the amazing power of diet to keep things under control. Glucotypes reveal new patterns of glucose dysregulation. PLoS Bio 16 7 :e Accessible here. Circulating glucose levels modulate neural control of desire for high-calorie foods in humans.

J Clin Investig 10 Postprandial glycaemic dips predict appetite and energy intake in healthy individuals. Nat Metabol — Diabetes management takes awareness. Know what makes your blood sugar level rise and fall — and how to control these day-to-day factors. When you have diabetes, it's important to keep your blood sugar levels within the range recommended by your healthcare professional.

But many things can make your blood sugar levels change, sometimes quickly. Find out some of the factors that can affect blood sugar. Then learn what you can do to manage them. Healthy eating is important for everyone.

But when you have diabetes, you need to know how foods affect your blood sugar levels. It's not only the type of food you eat. It's also how much you eat and the types of food you combine in meals and snacks. Learn about planning balanced meals. A healthy-eating plan includes knowing what to eat and how much to eat.

Two common ways to plan meals are carbohydrate counting and the plate method. Ask your healthcare professional or a registered dietitian if either type of meal planning is right for you.

Understand carbohydrate counting. Counting carbs involves keeping track of how many grams of carbohydrates you eat and drink during the day. If you take diabetes medicine called insulin at mealtimes, it's important to know the amount of carbohydrates in foods and drinks.

That way, you can take the right dose of insulin. Among all foods, carbs often have the biggest impact on blood sugar levels. That's because the body breaks them down into sugar, which raises blood sugar levels.

Some carbs are better for you than others. For example, fruits, vegetables and whole grains are full of nutrients. They have fiber that helps keep blood sugar levels more stable too. Eat fewer refined, highly processed carbs.

These include white bread, white rice, sugary cereal, cakes, cookies, candy and chips. Get to know the plate method. This type of meal planning is simpler than counting carbs. The plate method helps you eat a healthy balance of foods and control portion sizes.

Use a 9-inch plate. Fill half of the plate with nonstarchy vegetables. Examples include lettuce, cucumbers, broccoli, tomatoes and green beans. Divide the other half of the plate into two smaller, equal sections. You might hear these smaller sections called quarters.

In one quarter of the plate, place a lean protein. Examples include fish, beans, eggs, and lean meat and poultry. On the other quarter, place healthy carbohydrates such as fruits and whole grains. Be mindful of portion sizes. Learn what portion size is right for each type of food.

Everyday objects can help you remember. For example, one serving of meat or poultry is about the size of a deck of cards. A serving of cheese is about the size of six grapes.

And a serving of cooked pasta or rice is about the size of a fist. You also can use measuring cups or a scale to help make sure you get the right portion sizes. Balance your meals and medicines.

If you take diabetes medicine, it's important to balance what you eat and drink with your medicine. Too little food in proportion to your diabetes medicine — especially insulin — can lead to dangerously low blood sugar.

This is called hypoglycemia. Too much food may cause your blood sugar level to climb too high. This is called hyperglycemia.

Talk to your diabetes health care team about how to best coordinate meal and medicine schedules. Limit sugary drinks. Sugar-sweetened drinks tend to be high in calories and low in nutrition. They also cause blood sugar to rise quickly. So it's best to limit these types of drinks if you have diabetes.

The exception is if you have a low blood sugar level. Sugary drinks can be used to quickly raise blood sugar that is too low. These drinks include regular soda, juice and sports drinks. Exercise is another important part of managing diabetes. When you move and get active, your muscles use blood sugar for energy.

Regular physical activity also helps your body use insulin better. These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts. But even light activities can improve your blood sugar level.

Light activities include housework, gardening and walking. Talk to your healthcare professional about an exercise plan. Ask your healthcare professional what type of exercise is right for you.

In general, most adults should get at least minutes a week of moderate aerobic activity. That includes activities that get the heart pumping, such as walking, biking and swimming.

Aim for about 30 minutes of moderate aerobic activity a day on most days of the week. Most adults also should aim to do strength-building exercise 2 to 3 times a week. If you haven't been active for a long time, your healthcare professional may want to check your overall health first.

Then the right balance of aerobic and muscle-strengthening exercise can be recommended. Keep an exercise schedule. Ask your healthcare professional about the best time of day for you to exercise.

That way, your workout routine is aligned with your meal and medicine schedules. Know your numbers. Talk with your healthcare professional about what blood sugar levels are right for you before you start exercise.

Check your blood sugar level. Also talk with your healthcare professional about your blood sugar testing needs. If you don't take insulin or other diabetes medicines, you likely won't need to check your blood sugar before or during exercise.

But if you take insulin or other diabetes medicines, testing is important. Check your blood sugar before, during and after exercise. Many diabetes medicines lower blood sugar. So does exercise, and its effects can last up to a day later.

The risk of low blood sugar is greater if the activity is new to you. The risk also is greater if you start to exercise at a more intense level. Be aware of symptoms of low blood sugar. These include feeling shaky, weak, tired, hungry, lightheaded, irritable, anxious or confused.

See if you need a snack. Have a small snack before you exercise if you use insulin and your blood sugar level is low. The snack you have before exercise should contain about 15 to 30 grams of carbs. Or you could take 10 to 20 grams of glucose products. This helps prevent a low blood sugar level.

Stay hydrated. Drink plenty of water or other fluids while exercising. Dehydration can affect blood sugar levels. Be prepared. Always have a small snack, glucose tablets or glucose gel with you during exercise.

You'll need a quick way to boost your blood sugar if it drops too low. Carry medical identification too. In case of an emergency, medical identification can show others that you have diabetes. It also can show whether you take diabetes medicine such as insulin.

Medical IDs come in forms such as cards, bracelets and necklaces. Adjust your diabetes treatment plan as needed. If you take insulin, you may need to lower your insulin dose before you exercise.

You also may need to watch your blood sugar level closely for several hours after intense activity. That's because low blood sugar can happen later on. Your healthcare professional can advise you how to correctly make changes to your medicine. You also may need to adjust your treatment if you've increased how often or how hard you exercise.

Insulin and other diabetes medicines are designed to lower blood sugar levels when diet and exercise alone don't help enough. How well these medicines work depends on the timing and size of the dose. Medicines you take for conditions other than diabetes also can affect your blood sugar levels.

Store insulin properly.