Real-Life Tips To Get Off The Blood-Sugar Rollercoaster

November 12, 2025

Real-Life Tips To Get Off The Blood-Sugar Rollercoaster

Keeping your blood sugar levels steady is not only important for preventing diabetes, but also for helping you feel your best every day. When your blood sugar levels stay stable, you have more energy, fewer cravings, better focus, and a more balanced mood. And of course it's crucial for those living with diabetes and pre-diabetes.

The best part is that you do not need to diet, cut out all carbs, or track every meal to achieve it. With a few small changes, you can keep your energy steady all day long without the blood sugar rollercoaster.

Here’s how to do it.

🥗 1. Eat food in its natural form

When you eat food close to how it is found in nature, such as vegetables, nuts, seeds, eggs, meat, and legumes, you get fibre, protein, and healthy fats that help slow the release of sugars into your bloodstream.

Highly processed or refined foods digest quickly, sending your blood sugar soaring and then crashing. Choosing whole foods helps your body handle energy more smoothly.

At Wholo Foods, we make this simple. Our Vitality Wraps , Seeded Crackers and Amazeballs are made from real ingredients like carrots, linseeds, and avocado oil, not refined starches or seed oils, so you can enjoy your meals without the mid-afternoon slump.

🍳 2. Build balanced meals

A balance of protein, fibre, and healthy fats is key to keeping blood sugar steady. Together they slow digestion, support a steady release of energy, and help you feel full and satisfied for longer.

At each meal, aim to include:
✅ Protein – from eggs, fish, poultry, tofu, lentils, nuts, or seeds.
✅ Fibre – from vegetables, linseeds, and other whole plant foods.
✅ Healthy fats – such as avocado, olive oil, nuts, or coconut oil.

This simple combination supports even energy throughout the day and helps prevent the peaks and crashes that leave you tired or craving sugar.

It does not need to be complicated:
✅ Add eggs, salmon, chicken or lentils to your Vitality Wrap for a balanced lunch.
✅ Have a handful of nuts or an Amazeball for a satisfying snack.
✅ Have some hummus and Seeded Crackers.

When you eat enough protein, whole-food fibre and healthy fats throughout the day, you will likely notice better focus, fewer energy dips, and less snacking between meals.

🥤 3. Watch what you drink

Liquid sugar can be one of the biggest hidden causes of blood sugar spikes. Drinks such as fizzy drinks, fruit juices, flavoured coffees, and even some smoothies can contain more sugar than you realise. Because they are liquid, they are absorbed quickly and can cause a sharp rise in blood glucose levels.

Try replacing sweetened drinks with:
✅ Water or sparkling water with a slice of lemon or berries
✅ Herbal teas, which offer flavour without sugar
✅ Coffee or tea with minimal or no sweetener

If you enjoy something sweet, keep it occasional and pair it with a meal that includes protein and fibre to slow the impact on your blood sugar.

🌿 4. Be mindful of seed oils and excess sugar

Many packaged and takeaway foods are made with highly refined seed oils such as soybean, canola, and sunflower oil, along with added sugars. Both increase inflammation in the body.

Chronic inflammation can interfere with how your body responds to insulin, making it harder for glucose to move from your bloodstream into your cells. Over time, this may contribute to insulin resistance and unstable blood sugar levels.

Choosing foods made with natural fats, such as avocado or coconut oil, and keeping added sugars low helps reduce inflammation and supports long-term metabolic health.

That is why at Wholo Foods we avoid seed oils and refined sugars in all our products. We use ingredients that truly nourish your body and help it function as it should.

🚶 5. Move a little after eating

Even a 10 to 20 minute walk after a meal can help your muscles use up glucose more efficiently, keeping your blood sugar steady.

Try walking around the block after lunch, doing a quick tidy-up, or stretching while you are on the phone. Small movements really do make a difference.

🌙 6. Prioritise rest and routine

Your sleep and stress levels have a direct impact on blood sugar control. Poor sleep can make your body more insulin-resistant and increase cravings for quick energy foods.

Aim for seven to eight hours of quality rest each night, and keep some gentle daily routines, such as winding down before bed or eating meals around the same time each day.

The takeaway

Balancing blood sugar is not about restriction or complicated rules. It is about consistency, eating real food, and giving your body what it needs to thrive, including enough fibre, healthy fats, and plenty of protein.

Small, everyday choices add up to steady energy, fewer cravings, better overall wellbeing and help us prevent diabetes in the long term.

👉 Explore Wholo Foods’ naturally low-carb, fibre-rich range here to make balanced eating easy.