How to maintain healthy blood sugar levels: Experts share practical tips

Maintaining healthy blood sugar levels is vital for overall well-being, helping to sustain energy, reduce sugar cravings and lower the risk of developing complications such as diabetes, according to medical experts.

Health specialists say that a balanced diet, regular meal timing and healthy lifestyle habits are key to keeping blood glucose levels stable and supporting long-term health.

Build meals around nutritious foods

Experts recommend focusing on nutrient-dense foods that naturally support blood sugar control. Meals should include adequate protein, fibre, whole grains and a variety of vegetables, while limiting sweets, sugary drinks and foods high in added sugars.

They also advise choosing low-glycaemic foods, which are digested more slowly and help prevent sudden spikes in blood glucose levels.

Meal timing matters

In addition to making healthy food choices, experts emphasise the importance of eating meals on time.

They recommend having breakfast within two hours of waking to promote better blood sugar regulation throughout the day. For balanced meals, vegetables should be eaten first, followed by protein and healthy fats, with carbohydrates consumed last.

Avoid skipping meals

Long gaps between meals can contribute to blood sugar fluctuations. Health experts suggest eating moderate-sized meals every three to four hours to maintain stable glucose levels.

When hunger occurs between meals, healthy snacks such as almonds, nuts or cheese paired with fresh fruit can help curb appetite without causing sharp increases in blood sugar.

Stay physically active

Regular exercise plays a significant role in managing blood sugar. Experts recommend taking a 10-minute walk after meals, as even light physical activity can improve glucose control.

They also advise incorporating strength training or resistance exercises at least three times a week and aiming for a minimum of 150 minutes of moderate physical activity each week.

Focus on healthy lifestyle habits

Beyond diet and exercise, experts highlight the importance of quality sleep, proper hydration and effective stress management in maintaining balanced blood sugar levels.

Adults are encouraged to get seven to nine hours of sleep each night, drink sufficient water throughout the day and adopt healthy stress-relief practices. Regular blood sugar monitoring is also recommended, particularly for individuals with diabetes or those at higher risk of developing the condition.

Medical experts stress that people living with diabetes should consult their healthcare provider before making significant changes to their diet, exercise routine or lifestyle to ensure any adjustments are safe and appropriate for their individual health needs.