Top Tips for Keeping Your Blood Sugar Balanced and Stable

When your body digests food and drinks, your blood transports glucose, or sugar, around your body to fuel essential needs. However, if you have diabetes or are at risk of developing this serious condition, your blood sugar levels become a significant concern.

To maintain a healthy balance, your blood sugar levels should stay stable within a safe range. Insulin, a chemical messenger, plays a crucial role in this process by helping your cells access and use glucose in your bloodstream. Diabetes involves problems with insulin—either your body doesn’t produce enough naturally, or you develop insulin resistance.

Blood sugar spikes and insulin resistance create a harmful cycle that can increase your risk of developing type 2 diabetes or worsen the impact of diabetes on your overall health. At Living Water Clinic, with locations in Porterville, Lindsay, Visalia, and Woodlake, California, we’re here to support you in managing your blood sugar.

Our team of family medicine doctors, led by primary care physician and medical director Dr. Jerry Neria, provides ongoing care for people living with diabetes or those concerned about their diabetes risk.

In honor of National Diabetes Month, here are our top tips for keeping your blood sugar stable.

Tip 1: Time your meals

Eating often causes blood sugar to rise, and spikes followed by rapid drops increase your risk of insulin resistance. This makes it essential to avoid spikes, which can also elevate your risk of heart disease.

Meal timing makes a difference. To keep blood sugar stable, space meals about 4–5 hours apart, and have snacks 2–3 hours after each meal. This schedule helps give your blood sugar time to naturally return to a stable level.

Tip 2: Watch your carbs

Carbohydrates cause blood sugar to rise because they break down into simple sugars during digestion. Studies show that eating fewer carbs and avoiding refined carbs helps to keep blood sugar stable.

Refined carbs, like white bread and desserts, have been processed to remove natural fiber, which makes them nutritionally limited and high on the glycemic index (GI). Whole carbs—like fresh vegetables and whole grains—are minimally processed and typically have a lower GI, making them a better choice for blood sugar stability.

Tip 3: Hydrate and boost essential nutrients

Some nutrients help keep blood sugar steady. Chromium and magnesium, for example, are key for people with diabetes, pre-diabetes, or high insulin resistance risk.

Chromium, found in foods like broccoli, tomatoes, shellfish, and egg yolks, supports insulin’s effectiveness. Magnesium, in foods such as spinach, avocados, almonds, and peanuts, also plays an important role in blood sugar control.

Consider adjusting your diet to include these nutrients, and ask your primary care provider at Living Water Clinic about beneficial supplements. We offer nutrition and lifestyle counseling for patients of all ages and health levels.

Staying hydrated and eating soluble fiber can further improve blood sugar stability. Foods high in soluble fiber include nuts, legumes, oatmeal, apples, oranges, and vegetables, which slow down carbohydrate absorption.

Tip 4: Exercise regularly

Exercise benefits blood sugar control in multiple ways. Moderate or intense activity can reduce blood sugar spikes by increasing your cells’ sensitivity to insulin. Physical activity also encourages your muscles to use glucose from your bloodstream as energy, naturally lowering blood sugar.

Regular exercise can also support weight loss, which, in turn, aids blood sugar stability. Our team can provide guidance and support if you need help with weight loss.

For personalized support with blood sugar management and diabetes prevention, reach out to the compassionate family medicine providers at Living Water Clinic:

Porterville: (559)-784-5483

• Providers: Martha Guzman, Robyn Kim, Ramon Vargas, Carolyn Diaz, and Dr. Jerry Neria

Lindsay: (559)-562-1361

• Providers: Martha Guzman, Robyn Kim, Ramon Vargas, Dr. Guadalupe Neria, Mario and Ana Rosa Celaya

Visalia: (559)-635-1746

• Providers: Carolyn Diaz and Dr. Jerry Neria

Woodlake: (559)-564-1100

• Providers: Dr. Arthur Molina, Jose Corvera, and Dr. Mario Ochoa

Call now to schedule an appointment at the location nearest you, or book an appointment online.