Poor blood sugar regulation is extremely common in Americans and those on a standard American diet. Fluctuations in blood sugar can cause both immediate and long term problems in the body. For example, immediate blood sugar spikes are usually followed by a fast drop which can cause tiredness, fatigue, and brain fog. This is often referred to as the "afternoon crash". In the long run, elevated blood sugar is one of the primary factors leading to the development of insulin resistance, metabolic syndrome, and type II diabetes mellitus.

One of our body's main tasks is to keep blood sugar relatively stable and keep these fluctuations to a minimum, but consuming a large amount of sugar and carbohydrates can override this function. The way we evolved through our hunter-gatherer ancestry simply did not equip us with ability to efficiently metabolize a large sugar-filled soda, a couple of slices of pizza, and ice cream for dessert. Even what we look at as "health food" today contains many hidden sugars (example: a snack of granola, yogurt, and a banana) and can wreak havoc on our endocrine system and blood sugar response leading to some of the symptoms mentioned above. 

The good news is that research has demonstrated a few easy hacks that can help prevent these blood sugar spikes after meals and regulate the response of a hormone called insulin. Obviously the best way to do this would be to minimize sugar and refined carbohydrate intake, but these strategies are also very practical for minimizing damage if you know that you will be consuming a carbohydrate-rich meal.

1. Add Fiber

Most American's diets are generally low in fiber which may be a contributing factor to impaired blood sugar responses and insulin resistance. Fiber's ability to slow food movement through the stomach and intestines has shown the ability slow the blood sugar spikes after meals and help the body more efficiently deal with the other calories that are consumed (1, 2). Fiber is a relatively easy addition to the diet and may be found in whole grains, beans/legumes, fruits, and vegetables. 

2. Go For A Walk

Exercise in general is one of the best options for improving the regulation of blood sugar. Low level exercise after a meal like simply going for a walk is also an excellent way to help improve and regulate blood sugar. A study in healthy young women showed that the addition of walking 20 minutes after a meal was able to reduce their post-meal blood sugar spike (3). 

3. Use Stevia to Sweeten

Stevia is a 0 calorie natural sweetener that has been shown to have promise for things like weight loss and reducing blood sugar. The sweetener has also been shown to be effective at lowering blood sugar spikes after meals, especially when compared with sugar. Using stevia in desserts instead of sugar can be an excellent option for lowering blood sugar and keeping calories to a minimum (4). 

4. Apple Cider Vinegar

The acidic nature of vinegar is said to have many beneficial effects for the body, lowering blood sugar is one of them. Apple cider vinegar is the most common form of vinegar consumed for health benefits. Research actually shows some validity for it's claims especially for lowering the body's blood sugar response (5). To read more about apple cider vinegar and see whether the claims are supported, check out the article here. 

5. Add Some Cinnamon

Cinnamon has been found to be a potential addition in the diet for diabetics and those wishing to lower their post-meal blood sugar (6). It is an easy addition that can be added to many foods while improving the taste. One study showed that by simply sprinkling ground cinnamon on to cereal, the participants had improved blood sugar regulation after meals (7). 

Blood sugar regulation may often be over-looked when it comes to keeping energy levels consistent throughout the day. The often-recommended "six small meals per day" or "eat small snacks for energy" is simply not necessary in healthy individuals to sustain energy if the blood sugar and insulin response is under control. Whether you are looking to control your blood sugar levels for sustained energy or to improve insulin resistance, there are many simple changes that can be made to see results.