Strength training is first because muscle is the body’s largest insulin-sensitive tissue, responsible for about 80% of glucose uptake after meals. Building and maintaining muscle mass enhances insulin sensitivity, metabolic rate, and blood sugar regulation even in older age. This forms a foundation for the prevention of both diabetes and its cardiovascular complications. Reductions in muscle mass are associated with declining glucose tolerance and metabolic decay, so resistance exercises become an important cornerstone metabolically.Post-Meal Walking — 10/10

Walking after meals ranks extremely high because it helps to clear blood sugar quickly, preventing sustained glucose elevation that tends to stress organs. Light to moderate movement after meals mobilizes the muscles and insulin sensitivity, leading to improved glucose control throughout the day. The same habit is simple and accessible, complementary to the other interventions.Good Sleep — 8.5/10

Good and adequate sleep has a strong impact on blood glucose levels. The majority of research findings indicate that poor or short sleep elevates postprandial blood glucose and reduces insulin sensitivity. According to Dr. Schoeff, what one needs to achieve for proper metabolic balance is not exactly the number of hours one sleeps but rather good quality and earlier sleeping habits. Good and uninterrupted sleep helps in the regulation of hormones, thereby reducing metabolic syndrome and diabetes.Lentils — 8/10Lentils are a powerful, natural food for blood sugar moderation due to their high fiber, protein content, and low GI. This reduces the blood sugar spike after meals. Consistent lentil consumption reduces postprandial blood glucose and insulin responses, helping regulate metabolism and promote satiety. Lentils work well in a balanced diet high in a variety of whole plant foods.Apple Cider Vinegar (ACV) — 6.5/10ACV has shown promise mainly in mitigating post-meal glucose spikes, especially by slowing digestion and improving insulin action. Scientific reviews suggest that moderate daily intake may result in improvements in glucose metabolism, particularly about carbohydrate-rich meals. However, the evidence for the long-term is limited. It’s recommended as part of a larger lifestyle approach rather than a miracle cure.Cinnamon — 4/10 (variable)

Cinnamon’s impact on blood sugar can vary depending on the dosage and how well the body responds to it. Some studies suggest certain cinnamon extracts might help improve insulin sensitivity, lower fasting blood sugar, but the results are not consistent. Dr. Schoeff notes that cinnamon can be helpful, but it works best, alongside other proven strategies.Oats — 3.5/10Oats do offer some advantage via their beta-glucan fibre, which may moderately improve both fasting and postprandial blood sugar management. However, oats generally have a smaller impact on overall glycemic control compared to lentils or strength training. For blood sugar management, unprocessed steel-cut oats are superior to instant or highly processed oat products.