6 most effective ways to stabilise blood sugar naturally without extreme diets, approved by Cornell-trained doctor

Health benefits of apple cider vinegar: If you are about to have a high-carb meal, it is best to consume 1 tablespoon of apple cider vinegar in water beforehand. This can help improve insulin sensitivity (Image: Canva)

Balancing blood sugar levels may seem like an uphill task, but it really is about slight tweaks in your everyday life that can make a huge difference. Dr Vassily Eliopoulos, MD, trained at Cornell, explained six of the most effective ways to stabilise blood sugar naturally without resorting to extreme diets or cutting carbs. He emphasised building on what works every day.

Dr Vassily, who is the co-founder of Longevity Health Clinic in Colorado, US, shared in an Instagram post that stable blood sugar matters as it implies “consistent energy, better focus, fewer cravings, balanced hormones, and easier fat loss.” On the other hand, unstable blood sugar equates to rollercoaster symptoms that feel like stress, anxiety, or burnout.

Focus on proteins

It’s best to begin your day with 25–30 grams of protein to keep your glucose curve in check all day long. He suggested trying eggs, turkey sausage, or a protein shake with fibre and fats.

Also read | Diabetes: Track your blood sugar spikes with CGMS, make diet plan with clearer insights

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A post shared by Dr. Vass, M.D. (@dr.vassily)

Walk after meals

Just 10–15 minutes of movement after eating your meals, especially dinner, can reduce your blood sugar spike by up to 30–40 percent. Doing so is highly effective, as muscles pull glucose from your bloodstream without needing insulin.

Eat in the right order

Begin your meals with fibre and protein, and have carbohydrates at the end. This lowers the post-meal glucose spike dramatically. For example, you can start with salad, move to chicken, and finish the meal with a sweet potato.

Also read | Type 2 diabetes: These 8 foods raise blood sugar level, make you gain weight

Add apple cider vinegar (ACV)

If you are about to have a high-carb meal, it is best to consume 1 tablespoon of apple cider vinegar in water beforehand. This can help improve insulin sensitivity. His pro tip includes adding lemon and sea salt to make it more palatable.

Adequate sleep (7 to 9 hours)

One night of poor sleep reduces insulin sensitivity by 25–30%. Chronic sleep deprivation can lead to blood sugar dysregulation, even when you have a healthy, clean diet.

Manage cortisol

Chronic stress raises blood sugar, even if you haven’t eaten. Fix it with breathwork, morning sunlight, time off screens, adaptogens, or sauna.

Supplements that help (with testing)

In the end, he also suggested highly effective supplements like berberine or GLP-1 peptides (for insulin resistance), magnesium (improves glucose disposal), and alpha-lipoic acid, which reduces oxidative stress in cells. Precaution: Always test before supplementing.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.