Simple carbohydrate swaps can stop blood sugar spikes and lower glucose levels

Nutritional consultant, holistic health practitioner and founder of Yeast Infection Advisor Dan Jackowiak recommended focusing on nutrient-dense foods that minimally impact blood sugar.

He said: "If you're looking to lower blood glucose levels, you'll want to start with reducing the glycemic load of your meals.

"Concentrate on whole, nutrient-dense foods that have a minimal impact on blood sugar levels, such as non-starchy vegetables, legumes, nuts, seeds, and high-fibre fruits like berries."

He explained simple carbohydrates can cause problematic blood sugar increases and suggested swaps to make instead.

The expert continued: "Simple carbohydrates like white bread or sugary beverages will raise blood sugar more than complex carbohydrates such as quinoa, sweet potatoes, fresh vegetables and whole grains.

"These complex carbohydrates offer significant advantages for blood sugar management. [Complex carbohydrates] are digested more slowly and cause a more gradual rise in blood sugar rather than spikes."

Balancing meals properly is crucial for blood sugar control, according to the health expert.

"Pairing carbohydrates with healthy fats or proteins further stabilises blood sugar by slowing absorption, so make sure your meals are balanced," he advised.

This approach helps prevent rapid changes in blood glucose levels. The nutritional consultant emphasised the importance of creating well-rounded meals that combine different food groups.

This balanced approach to meal planning can help maintain steadier blood sugar levels throughout the day.

As well as watching their diet, those who are concerned about blood sugar levels should look at their exercise routines and medical oversight.

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Dan said: "Regular exercise, such as brisk walking, strength training, or yoga, can improve insulin sensitivity, helping your cells use glucose more effectively.

"Monitoring your blood sugar levels with a healthcare professional allows you to track trends and make personalized adjustments to your diet and lifestyle, especially if you're concerned about type 2 diabetes or prediabetes.

"Keeping a log of meal times, carbohydrate count and blood sugar levels before meals and two hours after meal times can be helpful."