Many people struggle with maintaining healthy blood sugar levels. High blood sugar can lead to a slew of health conditions like diabetes, hypertension, and kidney disease. Fortunately, there are many ways to control and lower blood sugar levels through diet and exercise.

1. Pair carbs with protein

Obviously, eating less sugar will lead to lower blood sugar levels. And a sneaky little un-fun fact is that carbohydrates break down into sugar in the bloodstream. Meaning that for all intents and purposes, carbs are the same as sugar. But the good news is that you don’t have to cut out sugar and carbs entirely. Instead, try pairing your dessert with protein. Next time you have a sugary craving, eat a high-protein snack (like cheese, pepperoni, beans, or a boiled egg) first, and then indulge in your sweet treat.

Of course, eating more protein overall is almost always a good thing, especially in regulating blood glucose. Check out our diet strategies section for more ideas for high-protein snacks and meals.

2. Take a walk

Studies have shown that walking after eating is an effective way to control blood sugar. There are two main reasons for this: first of all, it prevents your blood sugar from spiking. And secondly, it helps regulate your insulin levels. Insulin is partially responsible for lowering and regulating blood sugar, and exercise helps your body use insulin more effectively. Therefore, it mitigates the insulin resistance that can lead to diabetes.

Even a short walk (around 5 minutes) can have a measured impact.

3. Build muscle – one of the best ways to control and lower blood sugar levels

Having a lot of muscle mass is one of the best ways to control and lower your blood sugar levels. However, this tip is tricky, because it’s not an overnight solution like the first two. But if you’re able to build muscle, your blood sugar will naturally regulate itself without any additional effort from you. Research has shown that skeletal muscle is responsible for over 80% of glucose uptake. Many medical professionals even theorize that being under-muscled is a bigger health risk than being overfat.

Our muscle hacks section contains a ton of posts about maximizing muscle gains while minimizing time spent at the gym.