- Diabetes management often focuses on major habits, like diet and exercise.
- However, small changes can add up to big gains for better blood sugar management.
- Some of these include walking after meals, taking deep breaths and chewing your food slowly.
Successful diabetes management hinges on your day-to-day habits. While much of the focus is on major habits, like cutting carbs and exercising regularly, it can be easy to overlook the small stuff. But here’s the thing. The small stuff can make a big difference. Because in the end, effective diabetes management is a long game. So, even small and seemingly insignificant daily habits can move the needle toward better blood sugar numbers.
What are these powerful, little tweaks, you ask? Keep reading as we share diabetes experts’ top small-yet-mighty tips to make managing diabetes easier.
1. Eat Your Veggies First
When you sit down to a meal, Seema Shah, M.P.H., M.S., RD, recommends eating nonstarchy vegetables, like broccoli, zucchini and dark, leafy greens, first. Why? Some research suggests that the order in which you eat your food might have a direct impact on your post-meal blood sugar numbers. For instance, one review study concluded that eating fiber-rich foods (like nonstarchy veggies) before carbohydrate-heavy foods reduces the rate at which food empties from your stomach. This can slow the release of carbohydrates into your bloodstream, blunting the rise in glucose levels after a meal.
However, front-loading fiber isn’t the only way to prevent post-meal glucose spikes. Eating protein or fat first has also been shown to have a similar effect. So, after you eat your veggies, move on to protein next and finish with carbohydrates. While this small habit may not drastically change your blood sugar, every little bit helps. Plus, fiber and protein are more satiating than carbs, so this strategy might also help with weight management.
2. Chew Your Food Thoroughly
Are you a speedy eater? You’re hardly alone. However, one study found this all-too-common habit could be raising your blood sugar. While hectic schedules can make it difficult to carve out time to eat without rushing, eating more mindfully can do your body—and blood sugar–good.
To combat the urge to eat too quickly, try focusing on chewing each bite of food thoroughly. “It allows for slower, more mindful eating, and breaks down foods better, making it easier to digest and absorb nutrients,” says Shah. She adds that adopting the habit of eating slowly and chewing your food thoroughly can curb overeating by giving your body time to release important satiety hormones. It also improves insulin response. If you’re wondering how much chewing is enough, Shah recommends chewing your food until it reaches a slurry-like consistency.
3. Check Your Blood Sugar on a Schedule
Regularly checking and recording your blood glucose levels is key for optimal blood sugar management. But there’s one tweak to make it even more helpful. “Check your blood sugar at the same time each day,” says endocrinologist Yesika Garcia, M.D. Recording your blood sugar readings at the same time each day makes it easier to identify patterns that can help your health care provider make adjustments to your medication regimen. Creating a schedule may also make it easier to remember to check your numbers, especially if you are newly diagnosed with diabetes.
If you aren’t excited about the idea of pricking your finger multiple times throughout the day, Garcia recommends asking your health care provider about a continuous blood glucose monitor. These small, wearable devices check your blood glucose 24/7 for easy, effortless monitoring, no finger pricks required.
4. Take Some Deep Breaths
Stress management is a critical—yet often overlooked—piece of the diabetes management puzzle. The reason? Our body and mind are closely connected. When stress hits, our bodies respond by pumping out large amounts of the stress hormone cortisol. Trouble is, high cortisol levels can also elevate blood sugar. While the occasional cortisol surge is no big deal, regular spikes may spell trouble for long-term blood sugar levels.
Practicing some deep breathing can help lower stress hormones and induce relaxation. Done regularly, it might help reduce those stress-induced blood sugar spikes. While there are many types of deep breathing methods that can help, Kaitlin Hippley, M.Ed., RDN, CDCES, recommends a research-backed technique known as box breathing. “Box breathing is a technique where you inhale for four seconds, hold for four, exhale for four and hold for four again.” It’s quick, effective, and you can do it almost anywhere.
5. Go for a Post-Meal Walk
You don’t have to exercise for hours to tackle high blood sugar. Simply taking a short walk after a meal can help. “This will help you naturally lower your blood glucose after meals by helping your muscles pull sugar from your bloodstream into your cells,” says Vandana Sheth, RDN, CDCES. In fact, research has shown that walking for just 20 minutes after a meal can reduce post-meal blood glucose. For even more blood sugar–lowering power, take that after-meal walk outdoors. You’ll double down on physical activity and relieve stress at the same time.
6. Pair Carbs with Protein
“Whenever you choose to eat a carb like fruit, whole-grain crackers or sprouted bread, pair them with a protein buddy,” says Hippley. “This simple combo can help slow down how quickly carbs turn into glucose, help steady blood sugars, and keep you feeling fuller longer.” Protein also helps preserve lean muscle mass, which can boost insulin sensitivity and improve blood sugar control.
At snack time, think string cheese, natural peanut butter or low-sodium turkey, says Hippley. For meals, make one-quarter of your plate lean protein, like skinless chicken, fish, lean beef or pork, beans, lentils or edamame.
Diabetes-Friendly Meal Plan to Try
30-Day No-Sugar, Diabetes-Friendly Meal Plan for Beginners, Created by a Dietitian
Our Expert Take
Managing diabetes is a marathon, not a sprint. Over time, certain small daily habits can add up to big blood sugar wins. Tiny tweaks, like eating your veggies before carbs at meals, chewing your food thoroughly and pairing carbs with protein, are all simple and effective ways to lower blood sugar. So are strategies like checking your blood sugar on a schedule, taking a few deep breaths when you’re stressed or going for a quick walk after meals. While all of these small habits can have a big impact on your blood sugar, there’s no need to bite them all off at once. Pick the ones that you feel are most manageable first. Then, if you feel you’re ready for more, add on from there. In the end, the results will add up quickly!