8 Ways to Holistically Balance Blood Sugar Levels

Balance your blood sugar naturally with a better understanding of what to eat and which lifestyle habits scientific evidence proves work. Discover the importance of a healthy lifestyle, from sleep to stress, broccoli to cinnamon – all the sweet details you need to balance your blood sugar naturally, are below.

How Do You Balance Blood Sugar Levels?

For those with type I diabetes, balancing blood sugar levels is an important part of your everyday life, involving a perfect symphony between insulin-supporting medications, food intake, and physical activity – coordinated with the help of glucose monitors. Making beautiful music from these various players is possible with foods known to naturally balance blood sugars, such as whole-food plants. These foods, along with a healthy lifestyle, can have dramatic impacts on blood sugar levels for prediabetics and type II diabetics as well.

What’s a Normal Blood Sugar Level?

  • < 140mg/dL is a normal blood sugar level for adults
  • Between 140-200mg/dL is considered prediabetic
  • 200mg/dL is considered diabetes

Can Your Reverse Prediabetes?

Yes! A study found over 90% of prediabetic adults who adopted a healthy lifestyle did not progress to type II diabetes! Being prediabetic doesn’t mean you will develop type II diabetes. Adopting a healthy lifestyle can help lower blood sugar levels, as well as other markers of an unhealthy body. Evidence shows that for those living with elevated blood sugar levels, it’s possible to prevent or delay type II diabetes with a healthy lifestyle and body weight.

8 Ways to Holistically Work Towards Balancing Blood Sugar Levels

Lifestyle studies have shown, that even just 3 weeks of a healthy lifestyle can help if you:

  • Focus on whole-foods
  • Avoid processed foods
  • Eat more plants/feed your microbiome
  • Focus on fiber
  • Daily physical activity & exercise
  • Sleep more
  • Reduce stress – find ways to reduce stress
  • Hydrate

Best Foods to Eat to Balance Blood Sugar

The answer is a bit tricky – the best food to eat to balance your blood sugar depends on your body. Researchers have discovered that certain foods thought to raise blood sugar in all people, may only raise it in some. Meanwhile, others thought of as good for blood sugar balancing may not be for all. Your gut microbiome, genetics, lifestyle habits, and physical activity will – affect how certain foods impact your blood sugar. This evidence further strengthens the importance of personalized nutrition plans for those trying to balance their blood sugar levels.


Registered Holistic Nutritionists specialize in personalized nutrition and healthy lifestyle plans.

Learn more (at home) about Holistic Nutrition from CSNN Distance Education


5 Foods to Help Balance Blood Sugar Naturally

Looking for a few foods to start today to help balance your blood sugar levels naturally? Try these:

  • Broccoli – Evidence suggests broccoli and other sulphane-rich vegetables may promote healthier blood sugar levels.
  • Cinnamon – Cinnamon is a spice well known for its blood sugar balancing benefits.
  • Green leafy vegetables – Eating fruits and green leafy vegetables have been noted to be linked to lower risks of developing diabetes in studies of large populations of people.
  • Lentils – Lentils contain fibers that appear to support a healthier microbiome, linked to blood sugar balance.
  • Nut butter – Nuts have been suggested in research as a food with potential benefits for those seeking to balance their blood sugar levels – with peanut butter being noted in a large scientific review as a potentially delicious and helpful candidate.

Lifestyle and the prevention of type 2 diabetes: a status report. Am J Lifestyle Med 2018 Jan-Feb; 12(1): 4-20.

Outcome of lifestyle intervention in relation to duration of pre-diabetes: the pathobiology and reversibility of prediabetes in a Biracial Cohort (PROP-ABC) study. BMJ Open Diab Res Care 2022; 10:e002748.

Personalized nutrition by prediction of glycemic responses. Cell 2015; 163(5).

The links between sleep duration, obesity and type 2 diabetes mellitus. J Endocrinol 2022 Feb 1; 252(2): 125-141.

Contributed by Allison Tannis

Known for her deliciously geeky words, Allison’s articles and books are read around the world by those curious about where to find the most delicious (and nutritious) places to stick their forks. More at allisontannis.com. Follow @deliciouslygeeky.