Amy Nelson, ND

One of the most powerful ways to support blood sugar regulation is changing how you eat—not just what you eat.
Fiber helps slow the release of glucose into the bloodstream. Protein and fat slow digestion and help prevent rapid spikes and crashes in blood sugar.
When meals are built without these foundations, and instead rely on quick carbohydrates like juice, cereal, toast, or jam, blood sugar can rise quickly and then drop just as fast.
Over time, those repeated spikes can be harder to recover from if insulin resistance is present.
But the good news is this: simple shifts in your daily eating habits can make a big difference. Think protein, fat, and fiber at most meals as your baseline for steadier energy and more stable blood sugar.