Do You Have Healthy Blood Sugar? Here's How To Tell + Balance It Naturally

But beyond being an energy-draining annoyance, imbalanced blood sugar can seriously impair your ability to meet the demands of daily life, and—if chronically elevated—wreak havoc on your long-term health.

Here's how to tell if you have a healthy blood sugar level and simple ways to keep it that way, naturally and effectively.

This is a serious issue that requires medical attention and comes with a number of unpleasant side effects, including:

Suboptimal blood sugar balance can lead to common complications, including fatigue, weight gain, and sugar cravings. The good news: With the right lifestyle and dietary tweaks, maintaining healthy blood sugar is easier than you think.

Consider implementing the following strategies to maintain a healthy blood sugar level and keep it balanced:*

Of course, it's also important to be realistic. You're probably not going to be able to nix packaged foods completely, so just make a point to select those that are made from mostly whole-food ingredients, like an energy bar that lists just nuts, seeds, and dried fruit on its label.

Good sources of fiber include leafy greens, Brussels sprouts, broccoli, artichokes, raspberries, pears, beans, lentils, peas, avocados, pumpkin seeds, and oatmeal.

Good animal sources include wild-caught fish, grass-fed beef, and pasture-raised chicken and eggs. If you're vegetarian or vegan, not to worry, we rounded up 54 sources of plant-based protein.

Just be sure to avoid refined fats, including trans fats and processed vegetable oils, like corn, soybean, and safflower oils, which can be pro-inflammatory. Sources of quality fats to consider adding to your diet include nuts, olive oil, ghee, coconut oil, avocado, and fatty fish like salmon.

Whenever possible, simply swap out refined carbohydrates like bread, white pasta, and candy for fiber-rich, whole-food sources such as whole grains, sweet potatoes, and fruit, which contain a number of vitamins, minerals, and antioxidants essential for health. 

Eating some protein, fiber, and healthy fat with each meal can help stabilize blood sugar and manage your appetite. Each of these nutrients helps balance blood sugar on its own, but they're even better together. We love a good kale salad topped with avocado and a protein of choice.

In fact, one study found that adding a vegetable powder to a high-carbohydrate diet helped buffer the short-term glucose and insulin response3.*

Because of this, many nutrition experts advise front-loading your meals, or eating bigger meals earlier in the day and having a smaller dinner at least three hours before bed.

One study found that nursing students who did meditation and yoga experienced lower blood sugar spikes5 after meals. 

Can't seem to drink enough? Or is water is just too plain for your taste buds? Try these other drinks for blood sugar balance.

Intense exercise can temporarily raise blood sugar, so if you have poor blood sugar control, then it makes sense to start moderate (think walking, jogging, or yoga), and then work your way up.

Swigging apple cider vinegar might not sound appealing, but it could help keep your blood sugar in balance if taken before you eat. Some research has found that consuming ACV reduced post-meal blood sugar levels by about half in healthy patients. The theory is that acetic acid, a component of the vinegar, slows down the conversion of carbohydrates into sugar in the bloodstream. Pro tip: Mix a tablespoon or two into a glass of water—taking it straight will burn!

Some studies suggest that cinnamon promotes healthy blood sugar by increasing insulin sensitivity8, or making insulin more efficient at moving glucose into cells.* Try sprinkling it onto oatmeal or into low-sugar smoothies (just be sure to opt for Ceylon cinnamon if you use it regularly). Bonus: It tastes delicious!

Nosh on some chromium-rich foods like broccoli, barley, and oats while you're at it. One study found that the combined effects of chromium and magnesium10 were more beneficial than either mineral alone. You can also try a magnesium supplement to support optimal levels.*

In addition to popping a quality probiotic supplement, add healthy, probiotic-rich foods to your diet such as kefir, plain yogurt, sauerkraut, kimchi, or even a little low-sugar kombucha. To help probiotic bacteria to thrive, eat plenty of prebiotic foods such as fiber-rich leafy greens and vegetables.

No single food, supplement, or workout session is going to be the magic bullet. To maintain a healthy blood sugar level (and keep it balanced for good), start eating a minimally processed diet that contains fiber, protein, healthy fats, and high-quality carbohydrates; get regular exercise; make sure you're hydrated and well-rested; play around with meal composition; and experiment with research-backed superfoods and supplements.