5 Tips to Reduce Blood Sugars That Don’t Involve Restriction
Managing blood sugar levels is essential for long-term health, especially for people living with prediabetes, type 2 diabetes, or insulin resistance. But contrary to popular belief, blood sugar management doesn't have to involve cutting out your favourite foods or following a highly restrictive diet.
In fact, overly restrictive eating can often backfire — leading to binge eating, poor nutrition, and difficulty sustaining changes over the long term. At our virtual weight management clinic, we focus on evidence-based strategies that support blood sugar control without the need for deprivation.
Here are five simple, sustainable tips to help reduce blood sugars — no restriction required.
1. Add a Protein Source to Every Meal and Snack
Protein plays a powerful role in blood sugar regulation. When included with carbohydrates, it slows down digestion and reduces the rate at which glucose enters your bloodstream. This helps prevent the “spikes and crashes” in blood sugar that can leave you feeling tired and hungry.
Examples of protein-rich foods:
Eggs
Greek yogurt or Skyr
Cottage cheese
Nuts and seeds
Lean meats (chicken, turkey, lean beef)
Fish and seafood
Tofu or tempeh
Hummus or other legume-based dips
Snack ideas:
Apple slices with peanut butter
Greek yogurt with berries
Boiled eggs and wholegrain crackers
Adding protein is one of the easiest and most effective changes you can make — without cutting out any food groups.
2. Go for a Short Walk After Meals
It may seem simple, but going for a 10-15 minute walk after eating can significantly lower post-meal blood glucose levels. That’s because movement helps your muscles take in glucose from your bloodstream, which reduces the need for insulin.
This is especially helpful after carbohydrate-rich meals. A short, gentle walk is all it takes — you don’t need to hit the gym!
Benefits of post-meal movement:
Reduces post-meal blood sugar spikes
Supports digestion
Boosts energy and mood
Encourages daily physical activity in a manageable way
Whether it’s a stroll around the block or light housework, the goal is just to move — no pressure.
3. Get a Good Night’s Sleep
Sleep and blood sugar may not seem connected — but they are! Poor sleep can affect insulin sensitivity, increase cravings for high-sugar foods, and make it harder to regulate blood glucose levels.
In fact, even one night of disrupted sleep can impair how your body processes sugar the next day.
Tips for better sleep:
Aim for 7–9 hours each night
Keep a regular sleep routine (even on weekends)
Reduce screen time before bed
Avoid caffeine after 2–3pm
Create a cool, dark, and quiet sleep environment
Getting consistent, high-quality sleep is a powerful tool in your blood sugar toolkit.
4. Aim for Half a Plate of Non-Starchy Veggies
Non-starchy vegetables are rich in fibre, water, vitamins, and minerals — and they help slow down the digestion of carbohydrates. By filling half your plate with veggies, you're adding volume and nutrients to your meal without excess sugar or calories.
Examples of non-starchy vegetables:
Broccoli
Cauliflower
Peppers
Courgette
Spinach
Kale
Green beans
Tomatoes
Cucumber
Mushrooms
These veggies can be enjoyed roasted, stir-fried, in soups, or raw in salads. Not only do they support stable blood sugars, but they’re also great for digestive health and fullness.
5. Choose Complex Carbohydrates at Meals
Carbohydrates are not the enemy — but quality matters. Complex carbs contain more fibre and nutrients, and they digest more slowly, which means they raise blood sugar more gradually compared to refined carbs.
Choose these complex carbs:
Wholegrain bread, pasta, or rice
Sweet potatoes
Quinoa
Oats
Lentils and beans
Pearl barley
Bulgur wheat
You don’t need to eliminate carbs — instead, choose ones that keep you full, energised, and stable.
Pro tip: Pair your complex carbs with protein and non-starchy veggies to create a balanced plate that supports blood sugar regulation.
Final Thoughts
Managing blood sugar doesn’t have to mean giving up the foods you enjoy. With small, sustainable changes — like adding protein, going for a walk, or getting more fibre — you can improve your blood sugar levels without restriction.
At our clinic, we work with clients to create realistic, personalised plans that focus on health outcomes, not fad diets. If you’re looking for expert support to manage your weight, prediabetes, or blood sugar — we’re here to help.
Want to get control of your high blood sugars?
At our digital nutrition clinic, we offer a Pre-Diabetes and Type 2 Diabetes programme where we support our patients to reduce their blood sugars and improve their health.
