7 Easy Dietitian-Approved Ways to Help Keep Blood Sugar Steady All Day

Key points

• Keeping blood sugar steady may support energy, reduce cravings, and benefit overall health.
• Eating on a regular schedule and staying hydrated can help maintain more stable levels.
• Prioritizing fiber and protein while limiting alcohol and added sugar is also important.

If you’ve ever had an afternoon energy slump or suddenly felt shaky and uneasy, unstable blood sugar could be part of the reason. Blood sugar, or blood glucose, is the body’s main source of energy. When you eat, carbohydrates are broken down into glucose and released into the bloodstream, where they fuel cells throughout the body.

For some people, though, that process does not always go smoothly. Eating too many carbohydrates or certain types of carbs can cause blood sugar to rise quickly. Occasional spikes are not usually a big concern, but consistently high blood sugar can raise the risk of insulin resistance, prediabetes, and diabetes. If you are prone to low blood sugar, those spikes may be followed by an uncomfortable crash. “Low blood sugar, also known as hypoglycemia, can contribute to symptoms like dizziness, confusion and weakness, impacting daily activities,” says Patricia Kolesa, M.S., RDN.

The good news is that there are practical steps most people can take to help keep blood sugar levels more even throughout the day. Here are registered dietitians’ top suggestions for supporting steadier blood sugar.

1. Eat at Regular Intervals

Frequently skipping meals can work against stable blood sugar. “Skipping meals can lead to dips in blood sugar, which might leave you feeling tired, shaky or irritable,” says Lauren Manaker, M.S., RDN. Rather than leaving breakfast or lunch out, try eating at consistent times during the day.

If a full meal is not possible, a balanced snack can still help, such as cheese with whole-grain crackers or a yogurt parfait with fruit and nuts. These choices can help provide a steadier flow of energy and lower the chance of a big drop or spike in blood sugar.

2. Choose More Soluble Fiber

“While all sources of fiber are beneficial in the diet, soluble fibers found in foods like oatmeal, beans and flaxseed contribute to blood sugar stabilization,” says Kolesa.

Soluble fiber works well because it dissolves in water and forms a gel-like substance. That gel slows the digestion and absorption of carbohydrates, allowing glucose to enter the bloodstream more gradually.

3. Favor Less Processed Carbohydrates

The kind of carbs you eat can strongly affect blood sugar. Refined carbohydrates, which are often found in white bread, white rice, pretzels, crackers, sweetened breakfast cereals, and sugary drinks, can trigger fast spikes, especially when eaten alone.

To avoid those surges, limit highly processed carbs when possible. Instead, reach for fiber-rich complex carbohydrates such as whole-wheat bread, tortillas and pasta, unsweetened whole-grain breakfast cereals, oatmeal, quinoa, brown rice, farro, bulgur, beans and lentils.

When choosing grains, a helpful rule is to make at least half of them whole grains. “Unlike refined grains, whole grains are minimally processed and contain higher amounts of fiber,” says Kolesa. “Fiber is slow to digest, resulting in a gradual rise in blood sugar.”

4. Include Protein

Carbohydrate digestion begins in the mouth, but protein is not digested until it reaches the stomach. Because protein is digested more slowly than carbohydrates, it is less likely to raise blood sugar quickly. The American Diabetes Association recommends protein foods such as beans, edamame, tofu, tempeh, fish, skinless poultry, eggs, and low-fat dairy.

5. Drink Enough Water

“Hydration plays a key role in blood sugar management because water helps your kidneys flush out excess sugar through urine,” says Manaker. “When you’re dehydrated, your blood sugar can become more concentrated, leading to higher [blood glucose] levels.”

Warning signs of dehydration can include dizziness, fatigue, intense thirst, urinating less often, and dark urine. If you tend to forget to drink water, setting reminders on your phone can help you take regular water breaks during the day.

6. Be Careful With Alcohol

“Alcohol can have unpredictable effects on blood sugar,” says Manaker. “It can cause levels to drop dangerously low, especially if consumed on an empty stomach, because it interferes with your liver’s ability to release glucose. On the flip side, sugary alcoholic drinks can cause spikes.”

Research in healthy men has also found that regularly drinking even small amounts of alcohol may increase the risk of insulin resistance, which is a risk factor for prediabetes and diabetes.

That does not mean a glass of wine or a cocktail is completely off-limits. But if you tend to experience high or low blood sugar, choosing a low-sugar mocktail may leave you feeling better.

7. Cut Back on Added Sugar

“Consuming too much added sugar, especially when not paired with fiber, protein and healthy fats, may cause rapid spikes in blood sugar, followed by crashes that leave you feeling tired and hungry,” says Manaker. “Over time, frequent spikes can strain your body’s ability to regulate blood sugar, increasing the risk of insulin resistance and type 2 diabetes.”

One of the simplest ways to support steadier blood sugar is to limit candy, desserts, pastries, and sugary drinks. Fresh fruit is a healthy way to satisfy a sweet craving, and treats like chocolate-dipped bananas, strawberries, or frozen fruit skewers can also be a delicious option.

Recipes to Try

Our Expert Take

The foods you choose throughout the day can have a major impact on blood sugar levels. Dietitians recommend eating regular meals, focusing on fiber-rich and minimally processed carbohydrates, including protein, staying hydrated, and limiting added sugar and alcohol. Some people are more sensitive to blood sugar swings than others. If you notice symptoms of high or low blood sugar, speak with a health care provider to help identify the cause.