Did you know that 1 in 3 adults in the United States has prediabetes? Even more concerning, 1 in 5 children aged 5–18 are also prediabetic. It’s estimated that 25% of healthcare spending goes toward diabetes care. These shocking statistics make it clear: we all need to be more mindful of healthy blood sugar regulation.
But blood sugar isn’t just a concern for people with diabetes. Maintaining stable blood sugar levels can help regulate appetite and cravings, support weight management, balance hormones and energy, and reduce the risk of heart and kidney issues.
The key to balanced blood sugar? Moderating carbohydrate intake and pairing carbs with plenty of fiber, protein, and healthy fats. But there are also a few simple “blood sugar hacks” that can support your body’s insulin response. Village Dietitian, Jamie Miller, shares her top tips below.
Resistant Starches
Pasta, rice, and potatoes might seem off-limits when managing blood sugar, but there’s a trick: cook and then cool them before eating. This process increases their resistant starch content.
What’s resistant starch? It’s a type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine. Because it isn’t broken down into glucose in the small intestine, it doesn’t raise blood sugar levels. Plus, it feeds the good bacteria in your gut—supporting digestion and potentially improving glycemic control.
Other great sources of resistant starch include:
- Unripe bananas
- Plantains
- Oats and barley
- Lentils
- White beans
So here’s another reason to meal prep: cook your pasta, rice, beans, or potatoes ahead of time, let them cool completely, and simply reheat when ready to eat. Your blood sugar will thank you!
Apple Cider Vinegar
Apple cider vinegar (ACV) offers numerous health benefits, including antimicrobial and antioxidant effects, and may aid in weight management and cholesterol control. But it also has a powerful blood sugar benefit. When taken before a high-carb meal, ACV can slow stomach emptying and reduce insulin spikes.
How to use it: Mix 4 teaspoons of apple cider vinegar with water and drink it before meals. If the flavor is too strong, try combining ½ to 1 serving of a sugar-free electrolyte packet with 8 oz of water and the vinegar for a more palatable drink.
Cinnamon
There’s more to cinnamon than its warm, delicious flavor. It may help lower blood sugar by mimicking insulin and improving glucose transport into cells.
Studies show that cinnamon may do this by slowing stomach emptying or blocking enzymes that break down carbohydrates. Try sprinkling cinnamon on your oatmeal, cereal, smoothies, or yogurt to get these benefits daily.
Try These Blood Sugar-Friendly Recipes
Apple Cider Vinegar Drink
Ingredients:
- 1 sugar-free electrolyte packet
- 1 tbsp apple cider vinegar
- 8–12 oz water
- Ice, to taste
Instructions:
Mix all ingredients well and enjoy.
Sautéed Cinnamon Apples
Ingredients:
- ½ tbsp coconut oil
- 2 firm apples (like Granny Smith or Honeycrisp), diced
- ½ tsp cinnamon
- Pinch of salt
Instructions:
Heat coconut oil in a pan over medium heat. Add apples and stir to coat. Sauté until all sides are slightly browned, stirring often. If apples cook too quickly or the oil splatters, reduce heat to medium-low.Cook until apples are fork-tender (about 5–8 minutes, depending on variety). Sprinkle with cinnamon and salt, then stir to coat evenly. Serve over oatmeal, pancakes, yogurt, or enjoy as a snack.
Pizza Pasta Salad
Ingredients:
- 2 cups cooked and cooled pasta
- 2 oz shredded or sliced mozzarella
- 2 cups veggies of choice (e.g., grape tomatoes, bell peppers, broccoli, mushrooms, olives)
- 2 oz protein of choice (e.g., diced ham, chicken, nitrate-free pepperoni, sausage, or chickpeas)
- 3–4 tbsp Italian dressing
- Salt & pepper to taste
Instructions:
Combine all ingredients in a large bowl and mix well. Let sit for 30 minutes before serving for best flavor. Store in the refrigerator for up to 2 days.
Overnight Oats Base
Ingredients:
- ½ cup old-fashioned rolled oats
- 1 scoop vanilla protein powder
- ½ tbsp chia seeds
- ½ cup milk of choice
- ¼ cup nonfat plain Greek yogurt
- Pinch of salt
- 1 cup fruit of choice (fresh or frozen)
- 2 tbsp nuts/seeds/coconut flakes, or 1 tbsp nut butter
- Optional: cinnamon, vanilla or almond extract, sweetener of choice
Instructions:
Combine oats, protein powder, chia seeds, milk, yogurt, and salt in a bowl. Add any optional ingredients. Stir to mix.Refrigerate overnight or at least 4 hours. In the morning, top with fruit, nuts/seeds, or nut butter as desired. Enjoy!