Glucose strategies – 11 tips to flatten your glucose curve

Do you feel tired, sluggish, and hungry all the time? If so, your blood sugar might be to blame.

Blood sugar changes are a crucial indicator of your health. If your blood sugar is too high, it can cause weight gain, diabetes, and even heart disease. If your blood sugar is too low, it can lead to a variety of symptoms including brain fog, weakness, and fatigue.

Well-managed blood sugar levels are a key factor for cardiovascular health, metabolic health, and controlling inflammation. Keeping your glucose levels in check also helps maintain your energy levels throughout the day and can impact your mood, skin, sleep, and cravings. 

Read on for tips that will help you maintain your blood sugar levels to stay on top of your metabolic health.

What glucose is and why it matters for health

Glucose is the main sugar found in your blood and the simplest form of carbohydrate. Along with proteins and fats, it is one of the body’s main sources of energy. 

Glucose comes from the foods we consume, and when our bodies break it down, it is carried to cells throughout the body to use as fuel. When glucose levels are well-maintained, this process occurs unnoticed. But issues arise when blood sugar levels are too high or too low. 

One of the reasons this can occur is because the pancreas doesn’t produce enough insulin (the hormone that controls the amount of glucose in the blood). With repeatedly high blood sugar levels over long periods of time, the cells of the body become resistant to insulin, which normally helps them take up the glucose from the blood. To counteract this, the pancreas produces more and more insulin, until it eventually gives up and type 2 diabetes manifests itself.  Type 1 diabetes, on the other hand, is a genetic or chronic condition in which the pancreas makes little to no insulin.

Symptoms of unbalanced blood sugar levels

Symptoms of unbalanced glucose levels can vary depending on whether your blood sugar is too high or too low. While symptoms of blood sugar fluctuations are most prominent in people with diabetes, those without the condition may experience some of the same signs. Check your blood glucose levels regularly and watch out for symptoms like getting hangry or excessive sleepiness.

Signs of high blood sugar include:

• frequent urination
• sugar cravings
• increased thirst
• fatigue
• headache
• blurred vision
• dry mouth
• confusion
• weakness or lethargy

Signs your blood sugar may be too low include:

• sweating
• fatigue
• irritability and anxiety
• shakiness
• heart palpitations

Ways to check your glucose levels

There are a few different ways you can check your glucose levels. These include:

• Fasting glucose: For this test, a member of the medical care team will take a sample of blood to check your blood sugar level after you’ve fasted for 8–12 hours. According to the World Health Organization (WHO), a fasting blood sugar level of 70–99 mg/dL is considered normal, while 100–125 mg/dL indicates prediabetes or impaired glucose tolerance, and 126 mg/dL or above means you have diabetes. It’s important to note that reference ranges can vary from lab to lab. The same is true for age and biological sex. 
• HbA1c: This blood test measures the amount of glucose attached to your hemoglobin, the part of red blood cells that carry oxygen around the body. Red blood cells live for about 120 days, so roughly speaking, this value shows your average blood glucose levels over the past 3 months. The results are given in percentages, with a normal range below 5.7%. A reading of a HbA1c value between 5.7–6.4% percent indicates prediabetes, while 6.5% or higher indicates diabetes.
• Continuous glucose monitoring (CGM): With this method, a tiny sensor is inserted beneath your skin, usually on your arm or abdomen, which tests glucose every few minutes and transmits the information to a device, smartphone, or tablet. You may wear a GCM continually or for a limited amount of time, but will need to change the censor every few days.

Evidence-based tips that help balance your blood sugar levels

Avoiding glucose spikes is important for long-term metabolic and cardiovascular health. These strategies can help you manage your blood sugar levels for overall good health. 

1. Eat more fiber

Fiber is a nutrient that can help regulate blood sugar and improve satiety, meaning you’ll feel less hungry and have reduced cravings. A review of studies published in the Journal of Functional Foods concluded that adding 10 grams (g) of fiber per day was effective in improving glycemic control and insulin sensitivity in people with type 2 diabetes. In one small study of 18 individuals with type 2 diabetes, those who ate a high fiber diet (51 g per day) had better glucose-related metrics than those who ate the same amount of calories but only had 15 g of fiber per day. High-fiber foods include whole grains, nuts, seeds, legumes, fruits and vegetables.

2. Preloading – eat sugars and starches last

Preloading your meals by eating fat and protein before carbs can help you manage your blood sugar by minimizing the quick absorption of glucose in the blood. One study concluded that eating 23 g of protein and 17 g of fat (equivalent to 50g of Parmesan cheese and a boiled egg) a half hour before consuming carbs led to a significant decrease in glucose levels in both non-diabetic people and individuals with insulin resistance.

3. Reduce sugar and refined foods

Processed foods with tons of added sugar can wreak havoc on glucose levels, so it’s best to limit these in your diet as much as possible. In a study comparing the consumption of whole grain flour, coarse flour, and fine flour, the researchers found an increase in glucose levels as the grain became more processed. (Whole grains are the least processed, coarse flour is more processed, and fine flour is the most processed). To keep your blood sugar at optimal levels, it’s best to stick to unrefined foods in their whole forms like fruits, vegetables, legumes, nuts, seeds, fish, and lean meats, and avoid any processed foods with added sugars.

4. Exercise more

Getting enough physical activity can go a long way to keeping your glucose levels in check. A review of studies concluded that at least 30 minutes of exercise 3–5 times per week is linked with improved insulin sensitivity (which allows the body to use glucose more effectively). The World Health Organization (WHO) recommends adults get 150–300 minutes of moderate physical activity per week.

5. Walk after meals

While getting exercise wherever you can fit it in your day will be helpful, moving after meals can be even more beneficial when it comes to controlling your blood sugar. One study found that adults with type 2 diabetes who walked for 10 minutes following each of their three meals had lower blood glucose levels than those who walked in one 30-minute block.

6. Sleep well

Poor sleep affects the body in a number of ways, so it’s no surprise it can also impact blood sugar levels. A 2021 study found that later bedtimes and poor sleep efficiency (the ratio between the actual time someone spends asleep and the total amount of time they’re in bed) correlates to higher levels of glucose in the blood following breakfast the next morning. Aim for 7–9 hours of sleep per night. To maximize quality sleep time, establish a nightly routine and try to stick to similar bedtime and waking times every day, including the weekends. 

7. Drink apple cider vinegar

While more research is needed to determine the effects of apple cider vinegar on health, some research suggests it may be helpful in managing glucose levels. A review of nine studies concluded that consumption of apple cider vinegar led to significant decreases in blood sugar concentrations. While dose varied by study, benefits were seen with at least 15 mL, or one tablespoon per day. Since apple cider vinegar has a strong taste that is unpleasant to most people, you may want to dilute it in water to make it easier to drink.

8. Vitamin D

A growing number of studies suggest a link between vitamin D deficiency and type 2 diabetes. Other research has found that vitamin D may help improve insulin sensitivity and beta cell function (the cells that produce insulin). Get your vitamin D levels checked regularly to make sure it's in optimal range. Generally, a vitamin D level below 20 ng/mL is considered deficient, and most people should aim for a level of 30 ng/mL or higher. Research also suggests vitamin D plays an integral role in regulating energy levels and mood.

9. Sprinkle some cinnamon

Cinnamon contains compounds that may help keep your blood sugar in check by lowering insulin resistance, so consider adding it to your morning coffee or sprinkling it over oatmeal, smoothies, roasted sweet potatoes, or a fruit bowl.

‍One small study looked at 41 healthy adults who were put into three groups and told to eat either 1 g, 3 g, or 6 g of cinnamon per day for 40 days. At the end of the study period, all groups experienced drops in their post-meal glucose levels, with the effect being the largest for those who consumed 6 g of cinnamon. 

10. Drink more water

If you don’t have enough water in your body, blood sugar becomes more concentrated, according to the Centers for Disease Control and Prevention (CDC), which can lead to glucose spikes. Make sure to stay hydrated throughout the day by drinking water and low-sugar fluids. The European Food Information Council (EUFIC) advises that men drink 2.5 liters and women drink 2 liters of water per day. 

11. Lower stress

Stress can affect your mental and physical health in many ways, including causing your blood sugar levels to spike. For example, one study found that perceived work stress is linked with increased levels of blood glucose. The good news is that getting a handle on stress can help stabilize your blood sugar. One study of 27 nursing students found that practicing just one hour of meditation and yoga per week was linked to reduced stress and lower levels of glucose.

If you want to get a deeper look at your glucose levels and more, check out Aware Membership and uncover your path to better health.