Managing blood sugar is an important part of overall metabolic health. But when people are trying to improve their blood sugar levels, they often make changes that seem helpful but may actually work against their goals.
Blood sugar is influenced by many factors, including food choices, activity levels, hormones, stress, sleep, medications, and overall health. Creating healthy blood sugar levels is all about finding the right balance.
At Texas Diabetes & Endocrinology, our board certified endocrinologists and metabolic health specialists look at the bigger picture to understand how blood sugar, weight, hormones, and other health factors work together.
We asked Advanced Practice Provider Devon Fuller, FNP, to share common blood sugar mistakes patients should avoid and what steps can help support healthy blood sugar management.
Stop Skipping Meals or Not Eating Enough
One of the biggest misconceptions about blood sugar management is that eating less will always lead to better numbers.
Skipping meals or not eating enough can actually contribute to blood sugar fluctuations. For some people, missing meals may increase the risk of low blood sugar, especially if they take certain diabetes medications or insulin.
Low blood sugar (hypoglycemia) can cause symptoms such as:
- Shakiness
- Sweating
- Dizziness
- Confusion
- Irritability
- Fatigue
Instead of focusing on eating less, focus on balanced meals that include protein, fiber, healthy fats, and nutrient-rich carbohydrates.
Stop Over-Exercising to Lower Your Blood Sugar
Movement is an important part of metabolic health, but more is not always better.
Exercise helps your body use glucose more effectively and can improve insulin sensitivity. However, over-exercising can increase the risk of low blood sugar levels.
Healthy blood sugar targets can vary based on each person’s individual treatment plan, but common targets include:
- Before meals: 80–130 mg/dL
- Two hours after meals: Less than 180 mg/dL
For many adults, a goal of about 30 minutes of activity each day can support blood sugar management and overall health.
Stop Cutting Out Carbohydrates Completely
Carbohydrates often get blamed when it comes to blood sugar, but they are an important source of energy.
The type and amount of carbohydrates matter. Instead of removing carbohydrates completely, focus on choosing high-quality sources, including:
- Fresh fruits and vegetables
- Whole grains
- Beans
- Nuts
- High-fiber foods
Pairing carbohydrates with protein and healthy fats can also help support steadier blood sugar levels.
Stop Ignoring Your Overall Metabolic Health
Blood sugar does not exist on its own. It is connected to your weight, cholesterol, blood pressure, hormones, inflammation, and risk for other health conditions.
Small changes can make a difference. Losing even 5–10% of body weight, when appropriate, can improve blood sugar control and reduce the risk of heart disease.
As part of a metabolic health evaluation, our providers consider the full picture, including lifestyle factors, lab results, medications, and other conditions that may impact how the body processes glucose.
Other habits that support healthy blood sugar levels include:
Eat Smart
Building balanced meals with plenty of vegetables, fruits, whole grains, beans, nuts, and lean proteins such as fish, chicken, and turkey can help support healthy blood sugar levels.
Keep Moving
Regular physical activity helps improve insulin sensitivity and supports heart health.
Avoid Nicotine
Smoking, vaping, nicotine pouches, and tobacco use can make diabetes and prediabetes management more challenging and may increase health risks.
What Can Cause Blood Sugar to Change?
Blood sugar levels can change for many reasons — not just food.
Factors that may raise blood sugar include:
- Illness
- Stress
- Eating more carbohydrates than your body needs
- Changes in activity levels
Factors that may lower blood sugar include:
- Skipping meals
- Taking too much insulin or certain medications
- Drinking alcohol
Frequently Asked Questions About Blood Sugar Management
What is a healthy blood sugar level?
Blood sugar targets vary based on each person’s health, diagnosis, medications, and treatment plan. Common blood sugar targets for many adults with diabetes include:
- Before meals: 80–130 mg/dL
- Two hours after meals: Less than 180 mg/dL
Your provider can help determine the right goals for your individual needs.
Should I stop eating carbohydrates to lower my blood sugar?
No. Carbohydrates are an important source of energy and do not need to be eliminated completely.
Choosing high-fiber carbohydrates such as vegetables, fruits, whole grains, and beans — and pairing them with protein and healthy fats — can help support steadier blood sugar levels.
Can skipping meals cause low blood sugar?
Yes. Skipping meals can contribute to low blood sugar, especially for people who take insulin or certain diabetes medications.
Other causes of low blood sugar may include taking too much insulin or medication and drinking alcohol.
Why does my blood sugar go up even when I am watching what I eat?
Blood sugar can be affected by many factors beyond food, including:
- Stress
- Illness
- Changes in activity
- Medication changes
- Hormonal changes
This is why looking at overall metabolic health is important.
What is the best way to improve blood sugar?
Healthy blood sugar management usually involves a combination of:
- Eating balanced meals
- Staying physically active
- Maintaining a healthy weight
- Avoiding nicotine products
Working with a metabolic health specialist can help identify the right approach for your body.
Take Control of Your Metabolic Health
Healthy blood sugar management is about more than watching a number on a glucose monitor. It is about understanding how your body responds to food, movement, hormones, and lifestyle.
If you have questions about your blood sugar, prediabetes, diabetes, or metabolic health, schedule a consultation with one of our providers in Austin, Round Rock, or surrounding areas by requesting an appointment online or calling (512) 458-8400.
