Unless you’ve been diagnosed with or worry you might have diabetes or a related condition, your blood sugar shouldn’t take up real estate in your head all day long.

It is, however, something to keep in mind as part of a general healthy lifestyle. You don’t need to worry about it 24/7, but making a few simple changes can reduce your risk of developing type 2 diabetes or finding yourself stuck on the ‘glucose rollercoaster’. Here are some tips to get you started.

1. Eat more fibre

“Fibre slows down the digestion of carbohydrates, leading to a more gradual increase in blood sugar levels,” Ludlam-Raine says. “Foods high in fibre include vegetables, fruits, legumes and whole grains.”

Eating fibre at the same time as starchy foods such as potatoes or bread can even help to ‘dull’ the intensity of the spike that comes afterwards (an approach known as food sequencing).

2. Focus on protein (and a little healthy fat)

“Protein and fats can help to moderate blood sugar levels when consumed with carbohydrates,” Ludlam-Raine explains.

Research has even shown that eating a diet that’s high in protein can help to lower the blood sugar levels of people with type 2 diabetes after they eat a meal.

3. Stay active

“Exercise helps to improve insulin sensitivity, which can help to manage blood sugar levels more effectively,” Ludlam-Raine adds.

Aerobic training in particular has been shown to improve the body’s sensitivity to insulin, so try things such as walking, running or swimming.

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