Struggling with High Blood Sugar?
Here’s how nutrition and exercise can help
You eat consciously—less sugar, more whole grains. Maybe you follow a diet recommended by your doctor or dietitian. And yet, your blood sugar feels like a rollercoaster—sometimes too high, sometimes too low. At times, you suddenly feel tired, sluggish, or dizzy, and you don’t understand why.
For many people with type 2 diabetes, their body feels like a mystery. But what if I told you that there are clear patterns behind your blood sugar fluctuations? It all starts with what you eat and how you move.
Nutrition: Not just what you eat, but also how you eat
When we think of healthy eating, we often follow the usual advice: whole grains, less sugar, more vegetables. But for blood sugar regulation, it’s not just about what you eat—it’s also about the order in which you eat and how your meals are composed.
Take breakfast, for example. A whole-grain sandwich with cheese and a glass of orange juice might seem like a responsible choice. But within an hour, your blood sugar can spike and then drop again, leaving you feeling tired and hungry. How does that happen?
The answer lies in how quickly your body absorbs glucose. Carbohydrates from bread and juice break down into sugar rapidly, causing a blood sugar spike. In response, your body releases a large amount of insulin, which then leads to a quick drop in blood sugar. This is what causes that energy crash and sudden craving for something sweet.
So, how can you prevent this? By eating in the right order. If you start with something high in fiber, protein, or healthy fats—such as vegetables, nuts, or yogurt—the absorption of glucose slows down. This helps keep your blood sugar much more stable.
And did you know that a CGM (Continuous Glucose Monitor) can show you exactly which foods cause these spikes? Many people are surprised to learn that some so-called ‘healthy’ meals trigger huge glucose peaks, while other foods have little effect.
Exercise: Small efforts, big impact
Many people think they need an intense workout at the gym to improve their glucose levels. Fortunately, that’s not the case. Exercise doesn’t have to be strenuous to be effective—it’s about the right timing and intensity.
One of the most effective ways to stabilize blood sugar is to move right after a meal. Even a 10-minute walk helps your muscles absorb glucose from your bloodstream, reducing the spike and bringing your blood sugar down more quickly.
This is because of how your cells use energy. Muscles need glucose to function, and if you activate them shortly after eating, your body absorbs that sugar directly—without relying heavily on insulin. This is especially crucial if you have insulin resistance.
People who use a CGM often see immediate proof of how effective a short walk after meals can be. A spike that would normally stay high for hours suddenly drops much faster. This insight motivates many to incorporate movement into their routine—without the need for intense daily workouts.
So if you notice a blood sugar spike after eating, try taking a short walk around the block. You’ll be surprised at the difference.
The first step toward more stable glucose levels
Nutrition and exercise are closely connected when it comes to blood sugar regulation. By eating strategically and incorporating small movements at the right time, you can see significant improvements.
✔ Eat fiber and protein before carbohydrates to prevent glucose spikes.
✔ Move after meals to help your muscles absorb glucose directly.
✔ Use technology like a CGM to gain insights into what works best for your body.
Type 2 diabetes doesn’t have to be a mystery. The more you understand your body, the easier it becomes to make better choices. And the best part? Small adjustments can make a big difference!