
Transform Your Health with These Dietitian-Approved Blood Sugar Hacks
Written by Dietitian Jessica Parkinson
You might assume that managing blood sugar is only a consideration for people with diabetes or those at higher risk, but that's far from the truth! Blood sugar control is one of the most powerful and accessible health hacks available to anyone wanting to improve their health. Whether you're looking to boost your energy, improve your mood, slow aging, or protect your long-term health, keeping your blood sugar levels in check can make a world of difference.
So what exactly is blood sugar? Also known as blood glucose, it’s simply the amount of sugar (glucose) circulating in your bloodstream. This glucose comes from the food we eat—mainly carbohydrates—and is a key source of energy for our cells. However, when blood glucose levels are consistently too high or too low, it can wreak havoc on your body.
Blood glucose levels play a crucial role in our overall cell health, energy levels, and even how we age. In fact, one of the most effective ways to support healthy aging (both internal and external) and prevent chronic diseases is by managing your blood glucose. This is beneficial for everyone, whether or not you have a family history of diabetes or any previous blood glucose issues. By making a few simple changes, you can improve your blood glucose levels and enjoy the wide-ranging benefits. Ready to learn how? Let’s dive in!
Blood Sugar Hacks
Allow Your Body a Break
One of the biggest factors that influences glucose control is eating too frequently. Giving yourself a break from food—ideally 3-4 hours between meals—allows your blood glucose levels to return to baseline. This means no carbohydrates at all (drinks or food) between meals and snacks. Not only is this good for blood glucose control and reducing your risk of developing insulin resistance, it also assists with metabolism and weight management.
It will be much easier to eat on an optimal schedule if you’re planning your meals and snacks, eating balanced meals, and being mindful around your hunger and eating. For most people, this will mean three main meals and one snack. Instead of reaching for a lolly or biscuit in between, satisfy your craving with some delicious Sea Moss Gel from Natures Farmer Sea. If you usually look for something tangy and sweet, try the Blue Tongue Wizard - it tastes like lemon sherbet but without all the sugar and artificial ingredients!
Fibre First
By eating the vegetable or fibrous portion of your meal first, followed by protein, then carbohydrates, you can keep your blood glucose levels more stable. With that being said, at the end of the day we don’t just eat food for nutrients and health - we also eat for enjoyment. So, I personally practice a modified version of this tip. I do start with my salad/veggies for the first few mouthfuls, but will then start to eat a combination of everything, while still mostly prioritising veggies and protein first. Of course, not every meal is laid out on a plate this way, so when you’re having something like a stirfry, pasta, stew, or sushi rolls for example, have a salad starter, a serve of fibre rich Sea Moss Gel, or even just chomp on a few veggie sticks before sitting down to your meal.
Balance is Always Key
Blood glucose hacks are unlikely to save you from a spike if your meal is excessively carb-heavy. Eating salad before digging into a big bowl of pasta can definitely help mitigate the impact, but your blood glucose can still rise above ideal levels. Try to include a combination of fibre/veggies, protein, and complex carbohydrates in your meals. Not only do fibre and protein crowd out carbs, they slow down how quickly carbs are digested and absorbed, giving your body time to process the glucose more steadily.
Compared to lunch and dinner, people often struggle to build a balanced breakfast. This is important because the way your breakfast impacts your blood glucose can influence how you feel and function throughout the entire day. If you are someone who enjoys your overnight oats or porridge, or even a smoothie for breakfast, here are some tips to make them more balanced:
Minimise the added sugars by adding flavour with cinnamon, vanilla extract, or berries
Boost the fibre content with Sea Moss Gel
Add a good quality protein powder or unsweetened high protein yoghurt
Side note: If fasting works best for you and you skip breakfast, it’s still just as important that the first thing you eat is balanced (ideally savoury). If you start your day with coffee, steer clear of oat milk and added sugars. Monk fruit is a great sugar alternative!
Post-Meal Movement
Even just 5-10 minutes of movement after eating drastically improves blood glucose control. This could just be taking the stairs back to your office, calf raises at your desk, clearing the table and washing up, or taking your dog for a walk around the block. Any kind of movement is going to be better for your blood glucose than going straight back to sitting at your desk, or to the couch to lay down. It may not sound like much, but the benefit for blood glucose management is truly significant.
Dessert Done Right
Something I hear all the time is - you’re trying to be healthier, so you’ve decided to give up the ice cream after dinner. But a few hours later, you’re cosy on the couch watching a movie, and you decide “You know what, I deserve a treat!”. So now, instead of eating your sweets after dinner when your stomach was full of fibre, fat, and protein, it’s now been 2 hours and your blood glucose levels have just started to return to normal, only to be spiked by that sweet frozen treat. You’re also probably going to bed with high blood glucose, and wondering why you wake still feeling tired.
Dessert, by definition, is the sweet course at the end of a main meal. So if you know you’re someone who just can’t go without your morning croissant or evening cornetto, you’re better off being intentional with your sweets and eating them after a nourishing meal. Alternatively, you could satisfy your craving for a sweet treat with the chocolate-y goodness of Natures Farmer Sea’s Truffle Magic Sea Moss Gel.
Bonus Tip - The Value of Vinegar
A simple way to support your blood glucose control is by adding vinegar to your routine. Vinegar interacts with your digestive enzymes and helps prevent blood glucose spikes. You can dilute a tablespoon of apple cider vinegar in a large cup of water and drink it 20-30 minutes before your largest meal of the day, which for most people will be dinner. This helps reduce the absorption of carbohydrates and keep your blood glucose levels more stable. It’s a small change that can make a big impact on your overall blood glucose control!
Another way to incorporate vinegar in your day (that is a bit more enjoyable) is by using it in your salad dressing. When combining this with the ‘salad starter’ hack mentioned earlier, you can further improve your glucose control. My go-to salad dressing recipe combines apple cider vinegar, extra virgin olive oil, dijon mustard, garlic, a touch of honey, salt and pepper.
Final Thoughts
Managing your blood glucose doesn’t have to be complicated. There are so many opportunities— giving your body proper breaks between meals, prioritising fibre, eating balanced meals, being strategic about your sweets, moving after meals, and incorporating vinegar—that can improve your blood glucose control, boost your energy, and support your long-term health. These changes not only help stabilise your glucose levels but also contribute to better overall well-being and healthier aging.
It’s important to remember that blood glucose control is beneficial for everyone, not just those with or at increased risk of diabetes. The strategies shared in this blog are easy to implement and can have a powerful impact on how you feel day-to-day. Start with one or two tips that resonate with you, and gradually make them part of your routine. The more consistent you are, the better you'll feel in the long run. So why not give it a try? Your future self will thank you!
Disclaimer: This information is general advice, and if you have a diabetes diagnosis or genuine concerns about your blood glucose management, I always recommend getting personalised advice about managing your blood glucose levels from your health care team.
About the author:

Jess Parkinson is a Dietitian with a Bachelor of Health Sciences and Master of Nutrition and Dietetic Practice. She is passionate about improving health and quality of life through nutrition, with a special interest in reproductive, gut, and mental health.