Controlling your blood sugar levels—that is, few spikes and dips—has many health benefits. A stable blood sugar level is associated with a smaller chance of an after dinner dip, fatigue, concentration problems and weight gain. A stable blood sugar level is also very important when you have prediabetes or type 2 diabetes. This prevents the condition from getting worse and you need more medication. How do you easily turn a meal into a healthier version?

Tip 1: Add healthy fats

Fatty fish (such as sardines or canned anchovies), avocado, nuts, flaxseed, olive oil, coconut oil, peanut butter and eggs are good sources of fat. These products are also easy to find in supermarkets.

Tip 2: Eat more proteins

Proteins are important for building your muscles. They are also filling: you are full quicker after a protein-rich meal. In addition to protein shakes, which are especially recommended for athletes, eggs, fish, meat, lentils and (chick) peas are good sources of protein.

Tip 3: Add fiber

Opt for a variant with more fiber. Fruits and vegetables are full of fiber, which is important for your digestion. Fiber also ensures a gradual absorption of glucose, such as carbohydrates.

Tip 4: Limit sugars and carbohydrates

Most people know that eating sugar raises blood sugar levels. Sugar often consists of glucose or fructose. The category that sugars fall under are called carbohydrates. In addition to sugar, this also includes starch, for example. Starch products, such as potato, bread, rice or pasta, are cut into small pieces (molecules) by your body and these are sugars. Even if you don’t eat added sugars (which is a good first step), other carbohydrates can also raise your blood sugar. Eat less carbohydrate-rich products for a more stable and lower blood sugar level.

Tip 5: Smaller portions

Eat slowly, more mindful and limit your portion size. White rice, such as in sushi or curry, causes a high blood sugar spike in many people. Limit the amount of rice, and feel free to scoop up an extra portion of vegetables.

Tip 6: Order of products

The order of ingredients can also matter. Usually we see positive effects of a sandwich after eating a salad, rather than the other way around. Therefore, try to start with fibers, fats and proteins and end with carbohydrates and possibly sugars.

Tip 7: Improve snacks

Fancy a snack? Try a (more) conscious variant such as olives, nuts, a block of cheese or 75% dark chocolate. (Almost) success guaranteed among our participants.

Tip 8: Add exercise to your day

Exercise or sports improve your blood sugar level. You use the stored energy from your body, or the energy from food as fuel. Taking 6000 steps every day is a good start. Walk after your meal to lower blood sugar spikes. Do you want to go a step further? Muscle and bone strengthening exercises keep you fit and vital. During intensive sports (such as HIIT cardio, cycling, running and crossfit) we often see blood sugar levels rising. This is a good increase however: your body releases energy for sports performance.

Tip 9: Fasting

Today we are used to eating at least three times a day. Snacks are often consumed between meals. These meals can put a strain on your digestive system. So it is not only important what you eat, but also when you eat! You can therefore try to plan fewer eating moments in a day. When you are being treated, always do this in consultation with your practitioner.

Bonus: Tip 10

Not 100% scientifically proven, but it works for some participants: cinnamon, less salt, drinking enough water, apple cider vinegar, berberine, chromium and magnesium can keep blood sugar levels stable. These are good experiments to try.