8 Hidden Habits That May Be Spiking Your Blood Sugar — And How to Fix Them

Watan-Maintaining healthy blood sugar levels isn’t just important for people with diabetes—it’s essential for heart health, energy levels, and long-term disease prevention.

Even if you generally eat healthy and avoid excess sugar, some of your everyday habits might unknowingly disrupt your blood sugar levels.

Here are 8 hidden habits that could be spiking your blood sugar, and how to correct them, according to Health magazine:

1. Starting Your Day with a Sugary Drink

That morning latte or energy drink might feel refreshing, but the high added sugar can cause a sharp spike in your blood sugar.

These drinks often lack stabilizing nutrients like fiber and protein, and consuming them on an empty stomach can have an even stronger effect.

Tip: If you can’t skip your sweetened coffee, try reducing the added sugar or pairing it with a protein- and fiber-rich breakfast.

2. Not Drinking Enough Water

Dehydration can raise blood sugar levels. When you’re low on water, your body releases hormones like vasopressin and cortisol, which impact glucose regulation.

Research suggests that increasing water intake may reduce the risk of type 2 diabetes.

Tip: Sip water consistently throughout the day—not just when you’re thirsty.

3. Constant Stress

Stress triggers the release of adrenaline and cortisol, which can increase blood sugar levels.

Chronic stress also often leads to sugar cravings and emotional eating.

Tip: Practice stress management through calming activities like walking, meditation, or journaling.

4. Lack of Sleep

Poor sleep doesn’t just increase glucose fluctuations—it can also lead to increased hunger and sugar cravings.

Tip: Adults should aim for at least 7 hours of sleep each night. If you struggle with sleep, consult a doctor or sleep specialist.

5. Drinking Sugary Beverages Throughout the Day

It’s not just your morning coffee—sodas and fruit juices can also spike your glucose levels when consumed regularly.

Routine consumption of sugary drinks increases the risk of type 2 diabetes and metabolic syndrome.

Tip: Enjoy sweetened drinks in moderation. Stick to water or unsweetened tea as your go-to.

6. Not Eating Enough Protein and Fiber

Protein and fiber slow down digestion and help stabilize blood sugar after meals.

In fact, a 2020 study found that eating protein and vegetables before carbs reduced post-meal blood sugar levels by 40%.

Tip: Include lean protein (like eggs or chicken) and fiber-rich foods (vegetables, whole grains) with every meal or snack.

7. Too Much Sitting

A sedentary lifestyle increases your risk of many health problems—including type 2 diabetes. But even short bouts of movement (like a 10-minute walk after dinner) can help manage glucose levels.

Tip: The CDC recommends 150 minutes of moderate activity or 75 minutes of vigorous activity per week.

8. Relying on Fast Food and Ready Meals

Fast food is often loaded with refined carbs, unhealthy fats, and excess calories, all of which can spike blood sugar.

Meanwhile, studies show that home-cooked meals are associated with lower rates of type 2 diabetes and obesity.

Tip: You don’t have to completely give up your favorite restaurants—but aim to cook more at home with lean proteins, healthy fats, and high-fiber carbs.