• Blood sugar is a hot topic when it comes to managing your energy levels, mood, and health.
• It’s a common mistake to cut out whole food groups to try to balance blood sugar, a dietitian said.
• Instead, focus on adding more fiber, protein, and healthy fats to meals for long-lasting energy.

Tracking your blood sugar is one of the hottest trends in health and fitness right now, with a growing number of devices, apps, and companies available to help you see how you respond to food in real time.

But many people don’t understand how to eat for balanced blood sugar, according to registered dietitian nutritionist Bonnie Taub-Dix, host of the Media Savvy Podcast and author of “Read It Before You Eat It — Taking You from Label to Table.”

Blood sugar spikes (and crashes) can affect your energy levels and mood throughout the day, but many people don’t understand how to balance them without giving up foods they love, she told Business Insider.

Whether or not you opt to track your blood sugar with a wearable, avoiding some common mistakes can help you eat for more balanced blood sugar to prevent you from getting hangry, feeling groggy, or crashing in the afternoon.

“Overall it can just make you feel better,” Taub-Dix said.

It’s not just about sugar

When people think of blood sugar levels, they often make the mistake of assuming it’s all about the actual sugar you eat, according to Taub-Dix.

While added sugars can certainly spike your blood sugar, a huge variety of foods from fruits and vegetables to grains and dairy can affect your blood sugar levels and how you feel.

Your blood sugar can change in response to carbohydrates you consume which are broken down into glucose that’s absorbed into the bloodstream.

Being mindful of your blood sugar matters even if you think you’re eating healthy and cutting back on sugary foods.

“Instead of thinking about sugar, think about balance,” Taub-Dix said.

Bread and pasta can be healthy

While the carbs you eat play a major role in blood sugar levels, it’s a mistake to cut them out completely, according to Taub-Dix

“People think you shouldn’t eat carbohydrates, but the key is better carbohydrates,” she said.

It’s true that refined carbs like white bread, pasta, and rice can contribute to blood sugar spikes.

But whole-grain versions are rich in other nutrients like fiber, which can help to balance your blood sugar, Taub-Dix said.

Look for options like whole wheat bread and pasta made from legumes like chickpeas or lentils (which has added protein that helps with balanced blood sugar, too).

You don’t have to fear fruit

Another common mistake is taking an all-or-nothing approach to fruit. It contains natural sugars and can definitely affect blood sugar levels, Taub-Dix said people often avoid it, or assume it’s healthy and they can eat all they want.

The best approach, she said, is somewhere in the middle. Enjoy fruit, but if you’re watching your blood sugar, consider choosing fruits with more fiber and less sugar, or eating fruit alongside other foods to help slow the absorption of the sugars.

Example pairings include apple slices with peanut butter, or berries with yogurt, to add healthy fats and proteins.

“I love fruit and there are a lot of benefits and I encourage people to eat fruit,” Taub-Dix said.

Focus on adding to your meals instead of cutting foods out

Instead of restricting foods to balance blood sugar, Taub-Dix said context is key.

She recommends thinking about good nutrition as the three legs of a stool — protein, whole grains (fiber) and healthy fats — working together to provide balance.

Making sure to include each of these components when you eat can help manage how your body responds to carbs and sugars, slowing digestion for longer-lasting energy and fewer crashes.

There’s no one-size-fits-all for blood sugar

Finally, it’s a misconception that there’s a single right way to balance your blood sugar, or a perfect diet you have to follow, said Taub-Dix.

While influencers may try to convince you certain foods are good or bad, it’s best to focus on finding what’s best for your routine and keeps you feeling good throughout the day.

“Even though a food might be healthy, it might not be good for your and your blood sugar,” she said.