Whenever you eat food, you get a blood sugar spike (unless you’re on a keto diet). And when this happens, it increases the risk of damage to the body. High blood sugar levels can harm the heart, kidneys, eyes, and blood vessels.

The good news is that there are so many things you can do these days to control your blood sugar levels. Science is coming up with new ideas all the time, and many of them are highly effective.

So, what should you be doing to keep your blood sugar low?

Eating Low-GI Foods

You’ll want to start by eating low-GI foods. These are proven to result in slower rises in blood sugar levels versus pure sugar water.

Green leafy vegetables and beans tend to be the lowest GI. They’re followed by root vegetables and some ancient grains.

Low-GI foods are digested more slowly by the body, which means sugar is released gradually into the bloodstream. This can help you avoid sharp rises and crashes in energy levels. Examples of excellent low-GI vegan foods include:

• Lentils, chickpeas, and black beans

• Broccoli, kale, and spinach

• Sweet potatoes and parsnips

• Barley, quinoa, and oats

If you’re worried about blood sugar levels, it is always worth looking at a chart of average responses. These tell you if you’re eating the right foods or whether you might want to make a switch. You can also try wearing a continuous blood sugar monitor to show you your personalised real-time responses to specific foods. Your reactions might be different from other people’s.

It’s worth noting that how you prepare food also matters. For instance, overcooked pasta has a higher GI than al dente. Blending fruits into smoothies can increase the sugar release rate compared to eating whole fruits.

Add Fibre

At the same time as you’re doing this, you should also be looking to add as much fibre to your meals as possible. Fibre is a great way to reduce the glycaemic response.

One of the best ways to leverage fibre is to eat a large salad before a meal. This has the effect of slowing the entry of sugar into the bloodstream, effectively lowering the GI of whatever follows. This tactic is so effective that many southern European countries have been using it for centuries in their cuisine.

Fibre-rich foods also support better gut health, keeping digestion smooth and stable. Choose a variety of:

• Flaxseeds and chia seeds

• Leafy greens and cruciferous vegetables

• Wholegrains like bulgur, buckwheat and brown rice

• Fresh fruits such as berries, apples, and pears (with skin on)

For an easy win, sprinkle flaxseeds on porridge, add lentils to soups, or include extra steamed veg with your evening meals.

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Use Berberine

You might also want to consider using a berberine supplement. Most people think of this as a natural form of metformin (the diabetes drug) from barberries.

Berberine signals to the body that blood sugar levels are low and helps metabolism work better. It can also put the body into maintenance mode to reduce the ageing process and keep cells young.

Studies show that berberine can reduce post-meal blood sugar levels by improving insulin sensitivity and supporting the function of glucose-regulating enzymes.

If you do try berberine, make sure to choose a vegan-friendly supplement and check the ingredients carefully. It’s also a good idea to start with a small dose and gradually build up while observing how your body reacts.

As always, check with a healthcare professional before starting any supplement, especially if you take medications or have health concerns.

Exercise After Eating

Another pro strategy is to time your exercise after meals. For example, you might eat breakfast as normal and then go to the gym after lunch. Many people worry about getting indigestion, but if you’re eating healthy meals, this is unlikely to happen.

You can also go for a walk in the evenings after dinner. This practice is something that goes back centuries and remains a popular pastime to this day.

You don’t need to do much exercise. Just 15 to 30 minutes is usually enough to blunt the blood sugar spike and keep you healthy.

Walking, light cycling, or even gentle yoga can be effective. Physical movement encourages your muscles to absorb glucose, which reduces the amount left circulating in the bloodstream. It also supports long-term insulin sensitivity when done regularly.

If you work at a desk all day, standing up and walking around the house or garden after meals can make a difference. Aim for small but consistent changes.

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Drink More Water

Finally, you can try drinking more water. Fluids are essential for regulating the amount of sugar in the blood, so the more you drink, the better off you’ll be. You’ll need to ensure that you adjust your intake for the climate in which you live.

Staying hydrated supports your kidneys in flushing out excess sugar through the urine. Dehydration, on the other hand, can make blood sugar levels harder to manage.

Aim to drink filtered water or distilled water regularly throughout the day. If you’re not a fan of plain water, you can infuse it with lemon, cucumber, mint or berries for a natural flavour boost.

Be cautious with shop-bought flavoured waters, as many contain hidden sugars or artificial sweeteners, which may affect your blood glucose levels.

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Other Natural Ways to Prevent Blood Sugar Spikes

If you’re already doing the basics, here are some extra strategies that may help further stabilise your levels:

1. Eat Protein and Healthy Fats with Carbs

Pairing carbohydrates with healthy fats and plant-based protein helps slow digestion. This, in turn, prevents sharp spikes in blood glucose. Try combining:

• Wholegrain toast with avocado

• Hummus and vegetable sticks

• Nut butter on oatcakes

• Tofu stir-fry with brown rice

A balanced plate is key: aim for a mix of fibre, protein, and healthy fat in every meal.

2. Limit Refined and Processed Foods

Highly processed foods tend to contain refined carbs and added sugars that cause rapid spikes in blood sugar. Common culprits include:

• White bread and pastries

• Sugary cereals

• Sweetened drinks

• Ready-made sauces

Instead, opt for minimally processed plant-based meals made with whole ingredients. Cooking from scratch gives you full control over what goes into your food.

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3. Practise Mindful Eating

Eating too quickly or while distracted can lead to overeating, which may trigger a bigger blood sugar spike. Slow down, chew properly, and savour your food.

Mindful eating helps you tune in to your body’s hunger and fullness cues. It may also improve digestion, reduce cravings, and support overall blood sugar control.

Put away screens, sit down at the table, and enjoy your meals without rushing.

4. Include Apple Cider Vinegar

Some studies suggest that apple cider vinegar (ACV) can help reduce blood sugar spikes after meals by slowing gastric emptying and increasing insulin sensitivity.

To try this, mix one tablespoon of raw, unfiltered ACV into a glass of water and drink it before a meal. Start small to see how your body responds. Always use a straw to protect your teeth.

Ensure the vinegar is organic and contains "the mother" for the best benefits.

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5. Get Better Sleep

Poor sleep can impact hormone regulation, including those involved in blood sugar control. When you’re tired, you may also be more likely to crave sugary foods or overeat.

Aim for 7–9 hours of quality sleep per night. Create a relaxing bedtime routine, limit caffeine late in the day, and keep your bedroom cool and dark.

Even small improvements to your sleep habits can support better metabolic health and energy levels.

Final Word

Controlling blood sugar spikes after meals doesn’t have to be complicated. With a few simple changes — such as eating more fibre, staying active after meals, drinking plenty of water, and choosing whole plant-based foods — you can help your body stay balanced and reduce the risk of health issues over time.

The key is consistency. Start with one or two habits, and build from there. Your future self will thank you.