Maintaining stable blood sugar levels is crucial for overall health and wellbeing—and that means doing your best to prevent blood sugar spikes and insulin resistance, which can increase the risk of developing type 2 diabetes and other chronic diseases. Luckily, there are several changes you can make to your daily life and diet in order to keep these risks to a minimum.
To get some of the best tips for avoiding blood sugar spikes and insulin resistance, we spoke to registered dietitian and diabetes care specialist Vandana Sheth. She told us that adding fiber, whole grains, healthy fats, and protein to your plate, as well as staying hydrated and taking walks after meals, are all major keys. Read on for all of her expert insight.
READ MORE: 4 Foods That Can Help Stabilize Your Blood Sugar, According To A Nutritionist
1. Choose whole grains
As delicious as they may be, refined grains are some of the biggest culprits of blood sugar spikes (learn more about their health risks here). That's because they've been stripped of all their nutrients, including their fiber, which means they're digested, absorbed, and converted to glucose more quickly. For this reason, Sheth recommends that you swap any refined grains (like white bread and sugary pastries) for whole grain options.
"This will add more fiber and slow down the conversion to sugar," she explains.
You can find some of the best whole grains to add to your plate here.
2. Eat fibrous food
Speaking of fiber, Sheth says it's good to get eat more of it in general if you want to maintain healthy blood sugar levels. Like we mentioned above, fiber helps to slow down the breakdown of the foods you eat into sugar, so adding a healthy amount to your plate is always a great way to go.
"Enjoy higher fiber food options," Sheth instructs. "For example, enjoying 3/4 cup of raspberries provides 8g fiber compared to a banana that provides 2-4g fiber."
Here are some of the best expert-approved, high-fiber foods for weight loss.
3. Pair carbs with proteins or healthy fats
In addition to adding fiber to your meals, there are a few other steps you can take to reduce the risk of blood sugar spikes when eating carbs. Proteins and healthy fats are also crucial parts of a balanced meal, and Sheth says this is especially true if you want to manage your blood sugar better.
Healthy fats like nuts, seeds, fish, olive oil, and more (find some of the best options here!) take longer for your body to digest and absorb than carbs do, slowing the release of glucose. On top of this, adding protein will provide more satiation, which could reduce the amount of carbs you consume overall, further reducing the possibility of drastic blood sugar spikes.
4. Stay hydrated
Hydration is crucial to practically every area of your overall health. As it turns out, it's also essential when it comes to managing blood sugar.
"When you are dehydrated, it can negatively affect blood sugar," Sheth warns. That's because when you're dehydrated, there's a higher concentration of glucose than there is water in your blood. Dehydration also impairs insulin function and causes your body to release stress hormones, which is another factor in raising blood sugar. All in all, it's important to remember to stay sipping on water throughout the day.
5. Take walks after meals
Don't underestimate the power of a post-meal walk! Taking a walk after you eat is one of the best things you can do to promote both healthier digestion and blood sugar levels.
"A 10-15 minute walk right after eating can help your body process the blood sugar better," Sheth confirms. This increases glucose intake by your muscles and can improve insulin sensitivity.
You can read more about the benefits and science behind after-dinner strolls here.
The bottom line
Managing blood sugar levels and preventing insulin resistance is an essential aspect of maintaining overall health and preventing chronic diseases such as diabetes and more. Incorporating the right foods into your diet, staying hydrated, and getting exercise (especially after meals!) are all things you can do to keep your blood sugar levels stable. However, the best thing you can do to ensure your own health if you're concerned about your blood sugar is to work with a healthcare professional. Overall, though, when you make small, sustainable lifestyle changes like these, you can promote overall health and longevity.
