Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.

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If you’re among the 93 percent of American adults considered metabolically unhealthy, finding ways to stabilize your blood sugar can be a powerful step toward improving your health.

Fortunately, research highlights several lifestyle strategies that can help support healthy glucose levels naturally. From going for a walk after meals to adding certain foods, spices, and supplements to your routine, small everyday habits can make a surprisingly big difference in your blood sugar response.

Why Is Stable Blood Sugar Important?

For people with prediabetes, type 2 diabetes, or insulin resistance, keeping blood sugar levels stable is essential. Frequent spikes and dips can increase the risk of serious complications over time, including heart disease, nerve damage, kidney problems, and vision loss.

But stable blood sugar isn’t just important for those with a diagnosis. Even without a medical condition, blood sugar fluctuations can lead to energy crashes, irritability, poor sleep, and intense cravings.

7 Ways to Balance Your Blood Sugar Naturally

Improving your blood sugar doesn’t always require a total lifestyle makeover. In fact, some of the most impactful changes are simple, sustainable habits you can seamlessly work into your everyday routine. Here are a few worth trying:

#1: Take a walk after meals

According to a 2022 study, a short walk—just two to five minutes—after eating can help lower blood sugar levels by encouraging your muscles to use glucose for energy. It’s a small change with big benefits, especially after carb-heavy meals.

#2: Prioritize foods rich in soluble fiber

Research suggests soluble fiber slows the absorption of sugar into the bloodstream, preventing sharp spikes. Aim to include more fiber-rich foods in your meals, including non-starchy vegetables, low-sugar fruits, legumes, and whole grains.

#3: Consider food order

Carbohydrates are the main reason your blood sugar rises after eating. Research suggests eating protein or fat before or with carbohydrates can help blunt blood sugar spikes. Think apple slices with almond butter or chicken with rice and veggies.

#4: Take a tablespoon of vinegar before meals

Taking a tablespoon of vinegar before meals may help blunt the blood sugar spike that follows. That’s because acetic acid—the active compound in vinegar—can slow carbohydrate digestion and improve insulin sensitivity. Apple cider vinegar is often the most palatable option.

#5: Manage stress

Chronic stress raises cortisol, which can drive up blood sugar. Mindful practices like yoga and mindfulness meditation may help regulate your nervous system and glucose levels.

#6: Get enough sleep

Not getting enough sleep can increase insulin resistance and make blood sugar harder to manage. Prioritize getting seven to nine hours of quality sleep nightly.

#7: Consider targeted supplements

Certain natural compounds may help support insulin function and glucose metabolism, including: 

●      Magnesium: Plays a key role in glucose regulation, and deficiencies are linked to insulin resistance.

●      Berberine: A plant compound shown to improve insulin sensitivity and reduce fasting blood sugar.

●      Dihydroberberine (DHB): The active metabolite of berberine. Berberine must be broken down in the gut and converted to DHB before it becomes active in the body. DHB skips this step, making it more readily absorbed and easier on the digestive system. If you’re interested in trying dihydroberberine, look for products featuring GlucoVantage® by NNB Nutrition—the only research-backed brand of dihydroberberine. Compared to berberine, it’s been shown to deliver five times more berberine to the bloodstream and stay active for twice as long in the body.

Always talk to your healthcare provider before starting new supplements, especially if you’re on medications or managing a health condition.

The Bottom Line

You don’t need extreme diets or prescription medications to start improving your blood sugar—though those tools may be helpful in some cases. For many people, consistent, natural strategies can go a long way in promoting better glucose control and long-term metabolic health.