Three Ways to Reduce Sugar and Balance Blood Sugar Levels

According to the Centers for Disease Control and Prevention, in the U.S., type 2 diabetes continues to rise, with an estimated 1 out of 10 people, including adults and children now living with this condition. This metabolic disorder is largely lifestyle-related, though genetics also play a role, lifestyle remains to be the way to prevent, delay or reverse it. Addressing this health crisis requires focusing on dietary strategies to manage blood sugar levels effectively.

Three Ways to Reduce Sugar and Balance Blood Sugar Levels

1. Swap Refined Sugars with Natural Alternatives and Skip the Liquid SugarsReplace sugar-sweetened beverages, candies, and baked goods with options like fresh fruits, unsweetened sparkling water beverages, and foods containing natural sweeteners such as stevia or monk fruit in moderation. This change helps minimize sudden spikes in glucose, reducing the risk of insulin resistance.
2. Focus on Fiber-Rich FoodsIncreasing your intake of fiber—found in vegetables, whole foods like Quinoa and Chia Seeds, and legumes—slows the absorption of sugars into the bloodstream. Fiber also improves satiety, helping to manage cravings and overall food intake. To calculate the Net Carbohydrates in a food, take the Fiber amount and subtract that from the Total Carbohydrates. For example, 1 medium apple has 25 grams of carbs and 5 grams of fiber, leaving us with 20 Net grams. This is important because bread has less fiber increasing the Carbohydrate amount.
3. Incorporate Protein and Healthy FatsPairing carbohydrates with lean proteins (like chicken or fish) or healthy fats (such as olive oil or nuts) helps stabilize blood sugar levels by moderating the absorption rate of glucose. A Mediterranean-style diet, which emphasizes these elements, has shown promise in improving metabolic health and reducing diabetes risk.

These strategies, grounded in functional nutrition, aim to restore balance by addressing both the causes and symptoms of dysregulated blood sugar. Making small, sustainable changes can have a profound impact on long-term health, potentially preventing the progression from prediabetes to type 2 diabetes.

For more on recent diabetes trends and strategies for prevention, visit resources like the CDC which offer insights into how socioeconomic factors and lifestyle influence diabetes rates in the U.S.

Written by Sarah Eno, FNTP