How to Eat to Keep Your Blood Sugar Balanced

Blood sugar (or blood glucose) is a hot topic in the wellness space right now, and it is not just hype. From glucose monitors going mainstream to social media “food hacks” for flattening spikes, more and more people are tuning in to how their bodies respond to food. And there is some pretty strong science to back it up, indicating that our blood sugar can impact our energy, hormones, mood, weight, skin, and long-term health.

But what actually is blood sugar, why does it matter if it goes up and down and how can we manage it better? Let’s break it down.

What is Blood Sugar and Why Does it Matter?

When we eat, carbohydrates are broken down into glucose, which enters our bloodstream, causing our blood sugar levels to rise. Our pancreas then releases the hormone, insulin, which helps move glucose into our cells for energy or storage, therefore causing our blood sugar levels to reduce back to baseline again. 

This rise and fall is totally normal. But when our blood sugar swings are too high, too frequent, or too erratic, it can:

• Leave us tired, hangry and craving more sugar.

• Put stress on our body and hormones.

• Negatively impact our mood and brain function.

• Increase the risk of insulin resistance and Type 2 Diabetes over time.

The good news is that the way we eat makes a huge difference in how our blood sugar behaves and can allow for balanced blood sugar levels. 

For those with insulin resistance or Type 2 Diabetes, the recommendations below are absolutely applicable and valuable, however you may require further medical and dietary advice tailored to you.

How to Eat for Balanced Blood Sugars

You don’t need to apply every single tip at every single meal. If it feels doable and fits naturally into what you’re eating - fantastic. If not, that’s perfectly okay. There are two reminders I always share with clients:

1. It’s about the big picture. Our health is shaped by what we do most of the time, not the occasional meal or snack. A few choices that may spike our blood sugars here and there won’t “undo” the foundation of a balanced diet.

2. Don’t add stress to the mix. Stress itself can wreak havoc on blood sugar balance, so if trying to follow all these strategies feels overwhelming, take a step back. Choose what’s realistic and sustainable for you, and let the rest go.

Here are some ways that we can regulate our blood sugars:

1. Choose Low GI Carbohydrates and Pack in Fibre:

Balancing blood sugar definitely doesn’t mean cutting out carbs. It’s all about choosing the right kinds of carbohydrates, because not all carbs act the same. Low Glycaemic Index (GI) carbs are digested more slowly, which means they provide a steadier release of glucose rather than a sharp spike.

Think rolled or steel-cut oats, brown or basmati rice, quinoa, lentils, beans, chickpeas, sweet potato, and even sourdough bread.

The secret here is fibre. Fibre slows digestion and helps slow the blood sugar release. To take this effect even further, you can pair these carbs with extra low-carb, high-fibre foods like berries, chia seeds, flaxseeds, and plenty of non-starchy veggies, including leafy greens, broccoli, asparagus, beetroot, capsicum, celery, and more.

Insider tip: Start your meal with veggies first. Research shows that eating non-starchy vegetables before carbs helps flatten the blood sugar curve.

2. Prioritise Lean Proteins:

Just like fibre, lean protein helps slow the release of glucose into the bloodstream, reducing the likelihood of sharp spikes after eating carbohydrate-rich foods. Adding protein to your meals is a simple yet powerful way to support more stable blood sugar levels.

For example, pair salmon with roasted potatoes, toss some chicken breast through your pasta, sprinkle almonds and hemp seeds over your muesli, or enjoy a few squares of chocolate alongside plain Greek yogurt (if you tolerate dairy).

Insider tip: Legumes, nuts and seeds are a great addition to meals as they contain both protein and fibre!

3. Include Healthy Fats:

Another way to help keep blood sugar steady is by pairing carbs with healthy fats. Think avocado, extra virgin olive oil, eggs, oily fish, nuts, and seeds. These fats slow digestion and help prevent sharp glucose spikes.

That said, it’s important to be mindful of saturated and trans fats (found in processed meats, deep-fried foods, pastries, and cakes), as a diet high in these can negatively affect blood sugar balance and increase the risk of insulin resistance.

Insider tip: Cook your veggies and proteins in extra virgin olive oil, or start the day with avocado toast topped with eggs - a winning combo of fibre, lean protein, and healthy fats that supports steady blood sugars.

4. Watch Meal Timing and Portions:

When it comes to blood sugar, when we eat can be just as important as what we eat. Large, carb-heavy meals late at night can spike blood sugar when our body is naturally less insulin sensitive.

A simple strategy is to finish eating 2-3 hours before bed, giving our body time to process glucose before sleep. Another helpful habit is an overnight fast of 12–14 hours (e.g. finishing dinner around 6pm and having breakfast at 8am). This gives our body a break from constantly processing food and supports insulin sensitivity.

Portion control also matters. Oversized meals, even with balanced macros, can push blood sugars higher. Aim for moderate portions and balance each plate with fibre, protein, and healthy fats, where possible.

Insider tip: A simple way to build a balanced plate is to fill ½ with non-starchy veggies, ¼ with lean protein, and ¼ with low-GI carbohydrates. Then, finish it off with a small serving of healthy fats for extra satiety and blood sugar support.

Other Considerations Beyond Food

While eating habits are the foundation, a few lifestyle factors also support stable blood sugar levels:

• Move after meals: Even 10-15 minutes of walking or other light activity within 30 minutes of eating can reduce post-meal glucose spikes.

• Manage stress: Cortisol (our stress hormone) raises blood sugar. Deep breathing, journaling, or mindfulness helps.

• Prioritise sleep: Just one night of poor sleep can reduce insulin sensitivity and impact blood sugar control.

• Build muscle: Strength training improves how efficiently our body uses glucose.