4 Simple Ways to Prevent Blood Sugar Spikes

Managing blood glucose (sugar) levels can sometimes feel overwhelming. But there are some strategies you can use in your daily life to help prevent your blood sugar from getting too high (hyperglycemia).

Try incorporating some of these into your routine.

1. Eat in this order: Veggies, Protein, Carbs

Start meals with a small salad or non-starchy vegetables, then eat your protein source (like chicken or tofu), and finish with your carb (like rice or bread). Studies suggest that this eating order can reduce post-meal glucose levels by up to 30%.

That’s because fiber-rich vegetables create a substance in the stomach that slows digestion. Then, having protein before your carb delays carbohydrate breakdown, preventing a rapid spike in blood sugar.

2. Walk After Meals

Take a leisurely stroll for 10 to 15 minutes within 30 minutes of finishing a meal.

Physical activity stimulates your muscles to use up glucose from your meal, lowering blood sugar levels. And research suggests that post-meal walking is particularly effective in preventing spikes.

3. Pair Carbs with Protein or Healthy Fats

Instead of eating your toast or fruit plain, add fats or protein. For example, spread the toast with nut butter or dip the fruit in Greek yogurt.

Fat and protein slow digestion and reduce the rate at which glucose enters the bloodstream. Research suggests that this combination can significantly reduce glycemic response.

4. Drink Plenty of Water

Proper hydration helps your kidneys flush out excess sugar and improves overall glucose management. A study published in the journal Nutrition Research found that increased water intake improved glucose control in people at risk of hyperglycemia.

Make drinking a glass of water one of the first things you do each morning and before each meal.

Monitor your hydration by checking your urine color — it should ideally be clear or light yellow. If it’s darker, increase how much water you're drinking.

Remember that about 20% of your daily fluid needs come from healthy foods like fruits and vegetables. And that you'll need extra hydration in hot, humid weather or during physical activity.

If You Take Insulin, Monitor Your Carbs Closely

If you’re using insulin, paying attention to carbohydrate intake is crucial for preventing blood sugar spikes. Carbs directly impact blood sugar, so understanding portion sizes and the glycemic index of foods can help you better match your insulin doses.

Work with your healthcare provider or a dietitian to develop a carb-counting or carb-consistent plan tailored to your specific needs. Pairing carbs with protein or fat, as noted above, can also help stabilize glucose levels.