Blood sugar control is about more than preventing diabetes.

Recent research on blood sugar and clinical observations suggest that a stable blood sugar can lead to:

  • Better sleep
  • Increased energy
  • Healthier weight regulation
    Lower risk of lifestyle diseases such as insulin resistance, metabolic syndrome and type 2 diabetes

But what exactly does stable blood sugar mean — and how can you achieve it in practice?‍

What happens when blood sugar fluctuates?‍

After a meal, blood sugar rises naturally. How much it fluctuates -- and how quickly it falls -- depends on what and how you eat. Large increases in blood sugar, especially after consuming fast carbohydrates (high glycemic index), can produce a “rollercoaster effect” in the body. This affects, among other things:

  • Mood and sleep
  • Hormonal balance
  • Appetite and feeling hungry

Over time, such fluctuations can lead to weight gain, insulin resistance, and poor metabolic health.Did you know that we actually need carbohydrates? They are the body's main source of energy — but it's important to choose carbohydrates with a low glycemic index and combine them smartly. Studies show that people with high blood sugar drop after meals on average eat 300 kcal more per day than others — a possible cause of obesity【1.

What does it mean to have a stable blood sugar?

According to researchers such as Simon Dankel (UiB) and biochemist Jessie Inchauspé, blood sugar balance can provide a number of health benefits:

  • Stable energy throughout the day
  • Fewer hunger crises and less cravings for sweets
  • Less “brain fog” and better concentration
  • Smoother mood and better sleep quality
  • Reduced inflammation in the body
  • Lower risk of cardiovascular disease

 10 Simple Steps for Better Blood Sugar Balance

Improvements in blood sugar control often start with diet and daily routines. Here are 10 effective tips backed by research and experts:

  1. Eat in the right order — Start with vegetables or fiber, then protein and fat, finish with starch/sugar
  2. Avoid sweet breakfasts -- Choose protein-rich in the morning
  3. Eat dessert after meal, not alone
  4. Move after meal -- A 10-minute walk reduces glucose spikes
  5. Dress up the carbs — Always combine with fiber, fat or protein
  6. Replace sweet snacks with salty or high-fat snacks
  7. Stop counting calories -- think glucose instead
  8. Drink vinegar water before meals — 1 tablespoon of apple cider vinegar in water can curb blood sugar rise
  9. Eat more vegetables early in the meal
  10. Eat regularly — especially important for those with prediabetes or insulin sensitivity

 What does the research say about blood sugar and health?

Professor Kåre Birkeland (UiO) warns against baseless conclusions based on individual studies. In healthy people, blood sugar is effectively regulated, but:

  • Individual differences in blood glucose response have clinical significance【2
  • Many with prediabetes don't know it -- and could benefit from adjusted diet and conscious food intake

Professor Jøran Hjelmesæth (OUS) points out that it is often not true low blood sugar people experience, but rather “low energy”. Nevertheless, blood sugar variations are documented to affect behavior, mood, and hunger, especially in obese【4】.

‍Sources and Further Reading

【1】Zeevi D et al. (2015). Personalized nutrition by prediction of glycemic responses. Cells.
【2】Hall H et al. (2021). Postprandial glycemic dips predict appetite and energy intake in healthy individuals. Nature Metabolism.
【3】Inchauspé J. (2022). The Glucose Revolution. Simon & Schuster.
【4】Kristiansen N., Hjelmesæth J., Qvigstad E. (2024). Do you often get low blood sugar? No, probably not. forskning.

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