5 common mistakes for blood sugar balance: tips from dietitians

Blood sugar spikes (and crashes) can affect your energy levels and mood throughout the day, but many people don’t understand how to balance them without giving up the foods they love, she told Business Insider.

Whether or not you choose to track your blood sugar with a wearable device, avoiding common mistakes can help you eat for more balanced blood sugar, prevent you from feeling hungry, groggy, or stuck in the afternoon.

“In general, it can make you feel better,” Taub-Dix said.

It’s not just about sugar

When people think about blood sugar levels, they often make the mistake of assuming it’s all about the sugar you eat, according to Taub-Dix.

While added sugars can certainly raise your blood sugar, a wide variety of foods, from fruits and vegetables to grains and dairy, can affect your blood sugar levels and how you feel.

Blood sugar can change in response to the carbohydrates you eat, which are broken down into glucose that is absorbed into the bloodstream.

Keeping an eye on your blood sugar is important even if you think you’re eating healthy and cutting back on sugary foods.

“Instead of thinking about sugar, think about balance,” Taub-Dix said.

Bread and pasta can be healthy

While the carbohydrates you eat play a major role in your blood sugar levels, it’s a mistake to cut them out completely, according to Taub-Dix.

“People think you shouldn’t eat carbs, but the key is better carbs,” she said.

It is true that refined carbohydrates such as white bread, pasta and rice can contribute to blood sugar spikes.

But whole-grain versions are high in other nutrients, such as fiber, that can help balance your blood sugar, Taub-Dix said.

Look for options like whole-wheat bread and pasta made from legumes like chickpeas or lentils (which have added protein that also helps balance blood sugar).

You don’t have to fear fruit

Another common mistake is the all-or-nothing approach to fruit. It contains natural sugars and can definitely affect blood sugar levels, Taub-Dix said people often avoid it or assume it’s healthy and can eat all they want.

The best approach, she said, is somewhere in the middle. Enjoy fruit, but if you’re watching your blood sugar, consider choosing fruits with more fiber and less sugar, or eating fruit with other foods to help slow the absorption of sugars.

Examples of pairings include apple slices with peanut butter or berries with yogurt to add healthy fats and protein.

“I love fruit and there are a lot of benefits and I encourage people to eat fruit,” Taub-Dix said.

Focus on adding foods instead of removing foods

Rather than restricting foods to balance blood sugar, Taub-Dix said context is key.

She recommends thinking about good nutrition because the three legs of a stool—protein, whole grains (fiber), and healthy fats—work together to ensure balance.

Making sure you include each of these components when you eat can help manage how your body responds to carbs and sugars, slowing digestion for longer-lasting energy and fewer crashes.

There is no one-size-fits-all solution for blood sugar

Finally, it’s a misconception that there’s only one right way to balance your blood sugar or a perfect diet to follow, Taub-Dix said.

While influencers may try to convince you that certain foods are good or bad, it’s best to focus on finding what works best for your routine and makes you feel good throughout the day.

“Even though a food might be healthy, it might not be good for you and your blood sugar,” she said.