10 Tips for Controlling Glucose Without Depriving Yourself of Your Favorite Foods

10 Tips for Controlling Glucose Without Depriving Yourself of Your Favorite Foods

Here are 10 personal tips I follow to reduce glucose spikes. I know they work because I apply them myself. Blood sugar fluctuations can have significant health impacts. Frequent spikes can lead to fatigue, inflammation, accelerated aging, and chronic conditions like diabetes, PCOS, and depression.

By following these tips, you can control blood sugar, reduce cravings, boost energy, and improve long-term health. These simple adjustments can make a noticeable difference without requiring you to give up your favorite foods. I’ve also included plenty of examples to make it easier to follow.

1. Start Your Day with a Savory Breakfast or Brunch

I begin my day with a savory breakfast or brunch that doesn’t rely on sugar or starch as the main ingredient. I opt for meals rich in protein, fiber, and healthy fats. My typical breakfast/brunch includes eggs, fish, poultry, nuts, olive oil, avocado, tofu, berries, and coffee sweetened with Monk Fruit. I call it brunch because I usually eat my first meal around 11 a.m. (not always) as part of my fasting routine. This keeps me full for about 3 to 4 hours.

2. Add Vinegar to Your Meal

I start my meals with veggies—such as carrots, tomatoes, cucumbers, or boiled eggs—on a salad with a vinaigrette dressing. I prefer Garden Herb Vinaigrette (2 grams of carbs and sugar) or Garlic Basil Vinaigrette (3 grams carbs and 2 grams sugar). You can repeat foods from your savory breakfast for your main meal, like tofu, salmon, chicken, or red meat. If you like rice, try substituting it with cauliflower rice, which you can microwave in 4 minutes.

3. Move Around After Eating

Instead of sitting on the couch after eating, I engage in light physical activity. I prefer a 10-minute walk, or I’ll organize a spot in the house, take out the trash, vacuum the carpets, mop the floor, fold laundry, or play with my cat. These post-meal activities also get some chores done!

4. Eat in the Right Order

How you eat can make a big difference in how your body absorbs sugar. Start meals with steamed veggies or salad (with vinaigrette), followed by proteins/fats (like fish, baked chicken, hot wings, red meat, avocado, and cucumbers), and finally, carbs/sugars if you really need them. Pair carbs with protein or fat (e.g., bread with avocado, or a tuna salad sandwich on a croissant) to slow down sugar absorption.

5. Opt for Savory Snacks

Choose non-sweet snacks like nuts or cheese to prevent sugar spikes.

6. Save Sweets for Dessert

Enjoy sweets after a meal rather than on an empty stomach to minimize their impact on your blood sugar levels.

7. Eat Whole Fruits Only

Avoid juices and fruits high on glycemic index like watermelo, banana, apple, pineapple etc.. Stick to whole fruits to benefit from their fiber content, which helps regulate blood sugar.

8. Exercise Regularly

I make time for daily exercise—whether running on the treadmill or playing basketball on weekends.

9. Rinse and Repeat

Consistency is key. Keep following these tips, and you'll see the positive difference in your blood sugar levels.

10. Drink Glucosaway

I always drink Glucosaway, either before or after my savory breakfast/brunch or meal. Not only does it help hydrate my body, but it also controls sugar spikes, reduces cravings, and supports heart health.