In the health and wellness space, blood sugar balance is a hot topic, not just for those with diabetes but for anyone looking to optimize energy, mood, and overall well-being. 

The idea behind a blood-sugar-balancing diet is that keeping glucose levels stable throughout the day can lead to better energy levels, fewer cravings, improved mental clarity, and even weight management. But is this just another diet trend, or is there real science behind it? 

Flavor & Fettle’s dietitian nutritionist, Karen Zinka, is here to help. With her expertise and practical perspective, she’ll explore the claims, explain the science, and offer tips on how (or if) to incorporate this trend into your lifestyle. Read her thoughts on the trend below. 

Why Blood Sugar Balance Matters (even if you’re not diabetic)

When we eat, our body breaks down carbohydrates into glucose (sugar), which enters the bloodstream and provides energy. The hormone insulin helps move glucose from the blood into our cells. When this system functions optimally, blood sugar levels stay within a stable range.

However, constant spikes and crashes in blood sugar, often caused by a diet high in refined carbs and sugars, can lead to:

• Energy crashes (the “afternoon slump”)
• Increased cravings for sugary and high-carb foods
• Mood swings and irritability
• Difficulty concentrating (brain fog)
• Weight gain, due to insulin resistance over time

Even in non-diabetics, poor blood sugar control may contribute to metabolic disorders, hormonal imbalances, and increased risk for conditions like polycystic ovary syndrome (PCOS), cardiovascular disease, and insulin resistance.

Key Principles of a Blood Sugar Balancing Diet

Unlike extreme low-carb diets, a blood sugar-friendly diet plan is about choosing the right carbohydrates, pairing them properly, and focusing on whole foods. Here are a few key principles of a blood-sugar-balancing diet: 

Prioritize High-Fiber, Slow-Digesting Carbs

Instead of refined carbohydrates that cause rapid glucose spikes, focus on: 

• Whole grains (quinoa, brown rice, oats, whole wheat bread)
• Legumes (chickpeas, lentils, black beans)
• Non-starchy vegetables (leafy greens, bell peppers, cauliflower)
• Fresh or frozen fruits (berries, apples, pears, citrus)

These foods provide fiber, which slows digestion and prevents sudden blood sugar spikes.

Pair Carbs with Protein and Healthy Fats

Eating carbs alone can cause a quick spike in blood sugar, followed by a crash. Instead, pair carbs with protein and healthy fats to slow digestion and create more stable energy levels. 

• Protein sources: Eggs, poultry, fish, Greek yogurt, tofu, beans
• Healthy fats: Avocados, nuts, seeds, olive oil, fatty fish

EXAMPLE: Instead of eating toast with jam alone, opt for whole-grain toast with almond butter and chia seeds.

Don’t Skip Meals (Especially Breakfast!)

Skipping meals can lead to blood sugar fluctuations later in the day. A protein-rich breakfast helps keep glucose levels steady and prevents overeating later. Here are a few of our favorite balanced breakfasts: 

• Scrambled eggs with avocado and whole-grain toast
• Greek yogurt with nuts and berries
• Chia pudding with almond butter

Be Mindful of Liquid Sugar

Sugary beverages like soda, fruit juices, energy drinks, and even flavored coffees can cause rapid blood sugar spikes. Instead, stick to:

• Water with lemon or mint
• Herbal teas
• Black coffee or coffee with unsweetened milk alternatives

Focus on Balanced Snacks

When hunger strikes between meals, opt for a balanced snack instead of reaching for something sugary or processed. Here are a few of our favorite balanced snacks: 

• Hummus with veggie sticks
• Cheese with a handful of almonds
• Apple slices with peanut butter

Manage Stress and Sleep

Cortisol (the stress hormone) can impact blood sugar levels, causing unexpected spikes. Lack of sleep also makes the body less sensitive to insulin, increasing the risk of blood sugar imbalances. To better manage stress and sleep, we recommend the following: 

• Aim for 7-9 hours of quality sleep each night 
• Limit your caffeine and sugar intake 
• Reduce screen time before bed 
• Incorporate stress management practices such as those found here 

Do You Need to Track Your Blood Sugar?

While blood sugar tracking is essential for diabetics, wearable glucose monitors (CGMs) have become a trend for biohackers and wellness enthusiasts. Some non-diabetics use them to see how their body responds to different foods. 

While this can be interesting, you don’t need a CGM to eat in a blood sugar-friendly way. Simply following balanced, whole-food meals will naturally support stable glucose levels.

A blood-sugar-balancing diet isn’t about cutting out carbs or following strict rules, it’s about making mindful food choices that support stable energy, mood, and long-term health.