There are several dietary strategies that may minimize blood sugar fluctuation:
Exceed the minimum fiber recommendations
Fiber helps to slow down the release of blood sugar into the bloodstream, allowing for improved blood sugar control and satiety. You can increase your fiber intake by eating more vegetables, fruits, whole grains, seeds (flax and chia), avocado, and specific fiber fortified products (certain protein bars, tortillas, granolas, oikos yogurt, etc).
Combine carbs with protein and fat
When carbs are consumed in a mixed meal with protein and fat, they’re absorbed more slowly, blunting any potential spike in insulin and giving it more time to work efficiently.
Eat a large chunk of your day’s carbs before and after workouts
Exercise increases your body’s sensitivity to the hormone insulin, so carbs eaten prior to a workout are generally used by muscle to power through your training session, and carbs eaten after a workout mainly serve to replete the glycogen reserves (stored carbs) that were used up during the training session. For this reason, most of the carbs consumed during the peri-workout period will be cleared from your blood stream rather than lingering and contributing to high blood sugar.
Don’t skip meals
People susceptible to blood sugar fluctuation should avoid skipping meals, since this can lead to blood sugar lows, intense hunger, and ultimately binges that cause blood sugar to spike. Learn what works best for you and distribute your meals accordingly. Some people like four meals a day, while others enjoy three meals and two snacks.
Set your carb/fat slider more toward fat
Individuals prone to blood sugar fluctuation might benefit from eating fewer carbs and more fat. This can help stabilize blood sugar somewhat and may reduce the magnitude of blood sugar highs and lows.