5 Natural Ways to Balance Blood Sugar (Backed by Science)
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If you’ve ever felt the post-meal slump, mid-afternoon cravings, or sudden energy dips after eating, you’re not alone. Those fluctuations in blood sugar can have a huge impact on energy, appetite, mood, and long-term metabolic health.
Rather than resorting to restrictive diets or extreme measures, there are simple, science-supported habits that help stabilize glucose and support your body’s natural balance. Let’s break down five practical strategies you can start using today. We suggest that you choose one or two, implement them into your daily routines, then add a few more once they become habits. This way, changes are more manageable and you’re more likely to stick with your new healthy choices.
1. Pair Carbs with Protein and Healthy Fats
Simple carbohydrates like those found in honey, table sugar, baked goods, some fruits, and candy raise blood sugar because they break down into glucose relatively quickly. But when you pair carbs with protein and healthy fats, you release that glucose into the blood at a slower and more manageable rate. This leads to a flatter post-meal glucose curve and fewer spikes.
Examples:
- Whole-grain toast with eggs and avocado
- Greek yogurt with nuts and berries
- Brown rice with salmon and sautéed veggies
Protein helps trigger satiety hormones, and fats slow digestion. Pairing either fats or protein with carbs will be an effective way to achieve more stable glucose and sustained energy.
2. Cool Your Starches to Slow Glucose Absorption
Starches like rice, pasta, and potatoes are broken down into glucose in your digestive tract, which enters your bloodstream and raises blood sugar. But the way you prepare these foods matters. When you cook starches and then cool them (for example, as chilled rice or cooled potatoes), some of the starches convert into resistant starch.
Resistant starch doesn’t break down as quickly in your gut, slowing glucose release into the bloodstream and helping blunt post-meal spikes. This is similar to how higher fiber foods slow carbohydrate digestion and support more steady glucose control.
Quick Tip: Cool cooked starchy foods before eating, or include more legumes and whole grains that naturally contain resistant starch.
3. Move After Eating to Improve Glucose Uptake
Your muscles are one of the largest glucose consumers in your body (along with your brain). When you move after a meal (whether it’s a walk, light resistance training, or taking the stairs), your muscles use the glucose from your blood as fuel. That means lower blood sugar levels and more stable energy.
According to clinical guidance, exercising soon after eating can help keep post-meal glucose within a healthy range. Even a short 10–15 minute walk after dinner can make a meaningful difference.
Step Goals: Aim for 10–20 minutes of movement within 30–60 minutes after your largest meals.
4. Drink a GOOD IDEA with Meals
One of the simplest ways to support healthy blood sugar is to be intentional about what you drink with your meals. GOOD IDEA is a clinically studied beverage designed to help reduce post-meal blood sugar spikes by an average of 25%. Its patented blend of amino acids and chromium picolinate works to lower post-meal blood sugar and naturally boost GLP-1, without adding sugar or artificial sweeteners. This can be especially helpful with higher-carbohydrate meals, when blood sugar tends to rise more quickly. By smoothing the glucose curve, GOOD IDEA helps promote steadier energy and fewer cravings, making it an easy, realistic habit to layer into everyday life.
Best Practices: Drink 1/3 of a can before your meal and finish the can with your food to reap the benefits of more balanced post-meal blood sugar.
5. Consider a Supplement for Blood Sugar Support (If Appropriate)
If you’re looking for natural supplementation, berberine has been studied for its effects on glucose metabolism. Research shows berberine may help improve insulin sensitivity, lower fasting glucose, and support healthier blood sugar levels in people with metabolic dysregulation.
Inositol (often found as myo-inositol) is another supplement option. It plays a role in cellular signaling that enhances insulin sensitivity and glucose uptake. It’s especially well studied in conditions associated with insulin resistance like PCOS but it does have broader implications for metabolic health. Inositol helps cells respond more efficiently to insulin, which in turn can support more balanced glucose levels and reduce the frequency of high post-meal glucose spikes.
Important Note: Always talk to your healthcare provider before starting a supplement, especially if you’re on medications that affect blood sugar, pregnant, nursing, or managing other health conditions.
Putting It All Together: A Balanced Blood Sugar Routine
Here’s a simple daily rhythm based on these strategies:
- When you eat simple carbohydrates, pair them with protein and healthy fats
- Cool starches in order to create resistant starches when possible
- Move your body after meals (even short walks count)
- Pair a GOOD IDEA with your meals for an easy way to balance blood sugar
- Talk to your health provider about supplements like berberine or inositol if additional support is needed
Balancing blood sugar doesn’t have to be complicated, and you don’t need perfect discipline to see improvements. By stacking small, evidence-based habits, you can support steadier glucose and more consistent energy, naturally.
Author: Dr. Colleen Gulick, Ph.D. (ExPhys), MS (ExPhys), BS (BioE), EIT (ME), CSCS