Plus, some everyday habits endocrinologists recommend instead.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- Frequent dips and spikes in blood sugar can increase risk of prediabetes and type 2 diabetes.
- Endocrinologists shared five habits they wish you’d stop doing for healthier blood sugar levels.
- Focus on eating more fiber, managing stress and exercising regularly to support blood sugar.
After enjoying something sweet, you may notice a quick burst of energy followed by an afternoon slump. That’s because—similar to a roller coaster—blood sugar levels naturally rise and fall throughout the day. While these fluctuations are normal, frequent highs and lows over time aren’t ideal for long-term health, as they can increase the risk of conditions like prediabetes and type 2 diabetes.
As endocrinologist Jennifer Cheng, D.O., explains, “There are millions of undiagnosed, diabetic and prediabetic people in the U.S. There are significant complications when people develop diabetes that can be potentially preventable.”
So, how can we keep blood sugar levels in a healthy range? We asked endocrinologists which habits to stop for healthier blood sugar, and they shared five.
1. Drinking Sugary Drinks
From soda to sports drinks to sweetened coffee, tea, cocktails and mocktails, there are many ways to gulp down sugar—often without realizing just how much is in your go-to beverage. Yet sugar-sweetened beverages are the leading source of added sugar in Americans’ diets.
The issue with these drinks is that, unlike solid foods, they don’t contain fiber, protein or fat, so the sugar is absorbed quickly. “This can lead to sharp rises in blood sugar and insulin levels,” says Sowjanya Naha, MD “Research shows that regular intake of sugar-sweetened beverages, and even fruit juice in large amounts, is linked with a higher risk of developing type 2 diabetes.”,
Beyond that, these beverages don’t offer much nutritional value. So what’s a better option? Dietitians recommend water, seltzers or sparkling water, or unsweetened flavored beverages like herbal tea or infused water.
2. Staying Sedentary All Day
Whether we’re at our desks trying to crank out work before a deadline, in meetings, in the car or on the couch, one habit worth breaking for better blood sugar control is sitting for long periods of time.
“Sitting for long periods reduces the body’s sensitivity to insulin, making it harder to control blood sugar. Even small increases in daily movement—such as walking more often—can improve how the body regulates glucose,” says Naha.
Physical activity helps the body increase glucose uptake by the muscles, effectively lowering circulating blood sugar even without additional insulin, explains Cheng. A simple strategy: Set an alarm to get up each hour, and make it a habit to move after meals. Research suggests that even a short walk after eating can help lower blood sugar.
“Walking, even for 15 minutes after eating, can help sensitize your body’s response to insulin,” explains Anastasios Manessis, MD If you’re glued to your desk or couch throughout the day, try quick bursts of movement like body-weight squats, lunges or jumping jacks for 30-second intervals.
3. Relying on Refined Carbohydrates
A common knee-jerk reaction to improving blood sugar is to cut carbs entirely—but endocrinologists say not so fast. The type and amount of carbohydrates matter most.
Carbs worth limiting are those low in fiber, such as sugary cereals, baked goods and snack foods like pretzels and chips. Experts say regularly relying on these foods can lead to more significant blood sugar swings. “Research using continuous glucose monitors suggests that diets higher in these types of carbohydrates tend to cause larger swings in blood sugar throughout the day. These ups and downs may place more strain on metabolic health over time,” shares Naha.
So what should you choose instead? “Whole carbs like fruits, vegetables and whole grains are not only good for your blood sugar, but your overall health,” says Manessis. “These nutrients are high in vitamins, minerals and fiber, which can help support heart health, brain health, weight management and so much more.”
And don’t be too quick to cut fruit. “Whole fruit is bound in fiber and nutrients which can support a healthy blood sugar response,” Manessis adds. In fact, research has found that people who consume moderate amounts of whole fruit tend to have better insulin function and a lower risk of diabetes, showing an inverse relationship between fruit intake and diabetes risk.
For a steadier blood sugar response, pair fruit with a source of protein or healthy fat, such as a handful of nuts or seeds, or Greek yogurt or cottage cheese.
4. Getting Poor Sleep
Another habit worth breaking: not getting enough quality sleep.
“Poor or inconsistent sleep can raise blood sugar levels and make it harder to maintain control. Research shows that sleep restriction and circadian disruption can impair glucose metabolism and increase insulin resistance,” says Naha.
Lack of sleep may also affect stress hormones because when you’re not getting enough sleep, cortisol levels can rise, explains Cheng. “This causes more insulin resistance and higher sugars in the blood. Chronic high stress or cortisol levels may increase risk of diabetes and high blood pressure, leading to more disease.”
On top of that, poor sleep may leave us reaching for more carb-rich foods throughout the day to keep energy levels up, points out Manessis. Research suggests that even two nights of poor sleep may increase hunger hormones and lower appetite-suppressing hormones.
So how can you improve your sleep? Aim to maintain a consistent sleep and wake schedule, target seven to nine hours of sleep each night and limit caffeine and screen time before bed to support healthier glucose regulation, says Naha.
5. Skipping Meals or Eating at Irregular Times
Keeping consistent meal times and avoiding regularly skipping meals may help support healthy blood sugar levels.
“Eating at irregular times or late at night can interfere with the body’s natural rhythms for processing glucose. Studies show that when eating is out of sync with these rhythms, the body handles sugar less effectively, leading to higher and more variable blood sugar levels,” says Naha.
Skipping meals may have a similar effect—including skipping breakfast. “Our bodies love consistency and regularity, so starting the day off with a strong, protein-rich breakfast can be helpful to stabilize our blood sugars and set the tone for the day,” explains Manessis.
Try eating around the same times each day when possible. And if you find yourself consistently skipping meals like breakfast, consider prepping something the night before—such as overnight oats or breakfast burritos—so you always have an easy option ready to go.
Other Tips for Healthy Blood Sugar Levels
When it comes to maintaining healthy blood sugar levels, endocrinologists shared these additional tips:
- Pair protein and fat with carbohydrates. Pairing carbs with a source of protein or healthy fat may help support healthier blood sugar levels. Try adding nut butter to a waffle, or pair fruit with cottage cheese.
- Eat more fiber. Dietary fiber is essential for slowing the absorption of glucose, which significantly stabilizes sugar levels, says Cheng. Aim to include fiber-rich foods at meals and snacks, such as veggies, fruits, beans, nuts, lentils, seeds and whole grains.
- Manage stress. “Ongoing stress has been associated with greater variability in glucose levels and increased metabolic risk,” says Naha. Incorporating stress-relief practices—whether a few minutes of mindfulness, deep breathing or yoga—may help support overall blood sugar regulation.
- Stay hydrated. “Proper fluid intake assists your kidneys in filtering excess glucose from the bloodstream via urination,” says Cheng. Keep a water bottle nearby or set reminders throughout the day to help make hydration a habit.
- Exercise regularly. Physical activity can improve insulin sensitivity and support healthy blood sugar levels even after exercise. Find movement you enjoy—whether it’s walking, jogging, swimming, cycling, hiking or taking a fitness class—to make consistency easier.
Our Expert Take
For healthier blood sugar levels, endocrinologists recommend moving away from habits like drinking sugary drinks, staying sedentary all day, eating only refined carbs, getting poor sleep and skipping meals. Instead, focus on supportive habits such as pairing protein and fat with carbohydrates, eating more fiber-rich foods, managing stress, staying hydrated and exercising regularly. “Blood sugar control is shaped by patterns over time rather than single decisions. Even small daily habits can have a meaningful impact when practiced consistently,” says Naha.
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