Blood sugar levels are connected to a multitude of different lifestyle factors that cause them to fluctuate.
This is why maintaining balanced blood sugar levels is crucial for overall health and wellbeing, according to a registered nutritionist, Ailsa Hichens.
"The ideal make-up of any blood sugar balancing meal includes a good source of protein, plenty of fibre and slow-releasing carbohydrates, at the same time as not containing actual sugar," explained Hichens, who recommends starting the day with eggs and Greek yoghurt.
Protein plays a vital role in keeping you feeling full and reducing cravings. It's also essential for building muscle, which Hichens describes as "metabolic gold" for blood glucose control.
The dietitian recommends eggs for breakfast
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"The more muscle you have, the more glucose gets used," she noted, adding that fibre is equally important as it slows down how quickly glucose enters your bloodstream.
This slower release helps you feel fuller for longer and offers additional benefits like improved regularity and lower cholesterol.
Starting the day with typical cereals, even those marketed as healthier options with lower added sugar, can trigger cravings throughout the morning when blood sugar inevitably drops, Hichens explained.
Instead, her top recommendation for stability that lasts the day includes three protein-rich breakfast options.
"Good breakfasts include omelette with pretty much anything in it, 2 eggs (poached or boiled or scrambled) on one slice wholegrain toast, Greek yoghurt with berries and a sprinkle of nuts and seeds," she advised.
Protein oats are another excellent choice. These can be prepared as overnight oats with protein powder or by combining "40g dry weight of oats soaked overnight, a couple of tablespoons of Greek yoghurt, some berries and a spoonful of nut butter".
These balanced options provide sustained energy without the dramatic blood sugar fluctuations.
But contrary to popular belief, there are no "magic" foods that can instantly lower blood sugar, Hichens points out.
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Dietary interventions are imperative for healthy blood sugar levelsGETTYShe also noted that exercise is the most effective approach to managing elevated glucose levels.
"The best bet is to do some exercise to use up some of the sugar. It doesn't have to be extreme like going for a run," she explained.
Even simple activities like lifting weights, doing squats or taking a walk can be effective because "your muscles are glucose sponges".
Evening eating habits also significantly impact blood sugar stability and sleep quality, Hichens warned, as consuming large meals before bedtime without subsequent physical activity can lead to elevated blood glucose levels overnight.
This "blood sugar rollercoaster" can disrupt sleep, particularly around 2am-3 am, but having a small balanced snack before bed, like an oatcake with some hummus, to maintain stable levels throughout the night.
