Keeping your blood sugar stable isn’t just important for people with diabetes—it can also support steady energy, better mood, improved sleep, and long-term heart health. Nutritionists say many everyday habits can cause unnecessary glucose spikes without you even realizing it. From skipping meals to eating too many refined carbohydrates, avoiding these common mistakes can help keep blood sugar levels on a more even keel throughout the day.
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1. Not getting enough sleep
Not getting enough sleep can lead to blood sugar spikes by disrupting the body’s ability to regulate glucose effectively. Sleep deprivation affects insulin sensitivity, making cells less responsive to insulin, which leads to higher blood sugar levels.
"When we do not get enough rest, our bodies produce more cortisol (a stress hormone), which can cause blood sugar to rise. Poor sleep also reduces insulin sensitivity, making it harder for our bodies to stabilize blood sugar levels," says Dr. Edmond Hakimi.
2. Skipping meals
When you skip a meal, blood sugar levels may drop initially, causing your body to release stored glucose to compensate. This often triggers stress hormones like cortisol to be released, which can lead to a sharp increase in blood sugar levels.
"Skipping meals might seem harmless, but it often leads to low blood sugar, which spikes when we finally eat. This cycle can be complex on the body, especially if the first meal back is high in carbs, leading to a rapid increase in blood sugar," explains Dr. Hakimi.
3. Being inactive
When you’re not active, glucose remains in the blood for a longer period of time, leading to elevated blood sugar levels. Regular movement helps increase insulin sensitivity, allowing your cells to respond more effectively to insulin.
Dr. Hakimi notes, "Physical activity helps muscles use glucose for energy, which lowers blood sugar. When we are primarily inactive, especially after eating, blood sugar levels tend to stay higher for longer, putting extra stress on insulin and making it harder to keep blood sugar stable."
4. High-glycemic foods
High-glycemic foods spike blood sugar quickly because they break down rapidly into glucose. These foods, such as white bread, sugary snacks, and processed cereals, are low in fiber and protein, which normally slow down the digestion process.
"When these foods are digested, they quickly release glucose into the bloodstream, causing a sharp rise in blood sugar levels," says Trista Best, MPH, RD, LD. She adds, "In response, the body releases insulin to lower blood sugar, but this can lead to a rapid drop in glucose later. This sudden drop may trigger the release of stress hormones, like cortisol and adrenaline, which can interfere with sleep by causing nighttime awakenings or preventing deep rest."
5. Drinking Sugary Beverages
Sodas, sweetened coffee drinks, sports drinks, and fruit juices can send blood sugar soaring because they deliver large amounts of sugar without the fiber that helps slow absorption. "Liquid calories are absorbed very quickly, causing a rapid increase in blood glucose," Best explains. Replacing sugary beverages with water, sparkling water, or unsweetened tea can help reduce unnecessary blood sugar spikes while improving hydration.
6. Not Eating Enough Fiber
Fiber plays an important role in slowing the digestion of carbohydrates, allowing glucose to enter the bloodstream more gradually. Diets low in fiber are associated with larger blood sugar fluctuations after meals. Nutritionists recommend filling half your plate with vegetables and including foods like beans, oats, berries, chia seeds, and whole grains to help stabilize blood sugar naturally.
7. Eating Carbohydrates Without Protein Or Healthy Fats
Carbohydrates aren't the enemy—but eating them on their own can cause glucose levels to rise more quickly.
Pairing carbohydrates with protein or healthy fats slows digestion and helps keep blood sugar more stable. For example, instead of eating fruit by itself, try pairing it with Greek yogurt or a handful of nuts. Likewise, adding eggs, avocado, or nut butter to toast can help reduce dramatic spikes compared with eating refined carbs alone.
Note: This article is for informational purposes only and should not be considered medical advice. If you have diabetes, prediabetes, or another medical condition, consult your healthcare provider before making significant dietary changes.
