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Increase Fiber Intake
Fiber slows the body’s absorption of sugar, which helps regulate blood sugar levels. Aim for 25–30 grams of fiber daily from whole plant foods like oats, beans, berries, and vegetables.
Soluble fiber—found in foods such as apples, lentils, and carrots—is particularly effective, forming a gel-like substance in the gut that slows digestion and sugar absorption.
Cut Back on Sugar and Refined Carbs
To reduce blood sugar, cut out refined carbohydrates and added sugars.
White bread, pastries, sugary drinks, and candy can cause rapid spikes. Instead, choose whole grains, such as quinoa and whole wheat bread, which are broken down more slowly.
Be mindful of hidden sugars in processed foods like sauces, cereals, and even salad dressings.
Reading labels can help you spot and reduce added sugar intake. Water, sparkling water, and unsweetened teas make healthier beverage choices.
Make Exercise a Habit
Physical activity helps your muscles use glucose more efficiently, improving insulin sensitivity. Strive for 150 minutes per week of moderate exercise, like walking, swimming, or cycling.
Combine this with strength training—lifting weights or using resistance bands—to build muscle mass and further support glucose control.
Stay Hydrated
Water supports kidney function, helping flush excess sugar from the bloodstream. Aim to drink 8 to 10 cups of water per day, adjusting for climate and activity level. Avoid sugary beverages, and opt for water infused with fruits or herbs if you need more flavor.
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