How to eat carbs without spiking your blood sugar, according to a nutrition researcher

• Eating carbs with protein, fat, and fiber can help promote more stable blood sugar.
• How you eat also matters, and eating more slowly and early in the day can prevent blood sugar spikes.

You don't have to cut out carbs to balance your blood sugar for better health and energy, according to a top nutrition researcher.

It's not just what you eat, but how you eat that matters when it comes to reducing blood sugar dips and spikes, according to Sarah Berry, professor at King's College in London and chief scientist at ZOE, a personalized nutrition and health science company.

While a rise in blood sugar after eating carbs is natural and not necessarily a problem, Berry said, having blood sugar that's too high or too low can increase inflammation, raising the risk of chronic disease and other health problems, research suggests.

"Our bodies are so clever, we have all of these different things in place to be able to handle that. But if this happens repeatedly and excessively, that's when then it becomes a problem," Berry said.

Dramatic fluctuations in blood sugar can also leave you feeling "rubbish," she said, leading to afternoon slumps, cravings, and brain fog.

The latest science suggests a few tweaks to your routine may help you prevent blood sugar spikes and drops without cutting out carbs.

"It doesn't mean you need to obsess about it, but it means you can be slightly more aware about it and be more aware about how you partner your foods, when you eat your foods and those kinds of things," Berry said.

Combine your carbs with nutrients like protein or healthy fat

You can still eat your favorite carbs, from pasta to bread, but the key to making them healthier is what you add to the meal or snack, dietitians previously told Business Insider.

Take breakfast as an example, Berry said.

If you're having a bagel, pairing the carbs with protein or healthy fats, like cheese or other nutrient-rich toppings (think salmon and veggies, for instance) can reduce your blood sugar response and help you feel better after eating.

"You stay fuller for longer and that's what's important," Berry said. "Carbohydrates can be a really fabulous part of our diets, particularly if they're high in fiber. But just make sure you are having plenty of protein and healthy fats with it at the same time."

Choose high-fiber carbs like whole grains and berries

The type of carbs you chose can also influence your blood sugar response.

Foods that are high in fiber help to slow digestion, which means your blood sugar won't rise as quickly or crash later, dietitian Bonnie Taub-Dix previously told Business Insider.

Add more fiber to your diet by adding nuts and seeds to your snacks, using whole grain bread for sandwiches, loading up on chickpeas or other beans (especially in pasta), and eating fiber-packed fruits like strawberries and blueberries.

Slow down and enjoy your food

Wolfing down your food can lead to bigger spikes in blood sugar and over time, is also linked to weight gain, research suggests.

"We see that if you eat your food more quickly, you have a higher blood sugar, you have a higher body weight," Berry said.

To level out your blood sugar, take time to enjoy your food without rush or distraction, chowing down in front of the TV, or racing to finish your meal.

Eat earlier in the day (and avoid nighttime snacking)

Some of the research Berry is most excited about suggests that when you eat matters for blood sugar, too.

A recent ZOE study found that people had a more moderate response in blood sugar when they ate a meal for breakfast, but a larger blood sugar response to the same meal when they ate it later in the day.

That supports growing research that our circadian rhythm can affect our metabolism. Previous research suggests eating too late at night can set you up for higher risk of certain health issues, too.

"This fits in with the kind of data that we are seeing that people who are late night snackers tend to have a higher BMI tend to have poorer cardiovascular health, tend to have higher circulating blood glucose," Berry said.

Take a short walk after meals

Another way to manage your blood sugar is to get moving, since exercise helps use up stored energy and makes you more sensitive to insulin, the hormone that regulates blood sugar.

One study found that walking for just two to five minutes after you eat can lower your blood sugar.

Get enough sleep (seriously)

No, you're not dreaming — getting some shuteye can help you enjoy carbs more healthfully. That's because too little sleep can raise your blood sugar. It can also make you more vulnerable to cravings and overeating, research suggests.

"If you have poor night's sleep, you have a higher blood sugar response compared to if you have a good night's sleep. So you set yourself up on this rollercoaster," Berry said.

It's a good reminder that blood sugar is about more than what we eat, but all our habits and even parts of our identity like age and sex can play a role.

"We are starting to get a beautiful puzzle coming together because what controls our blood glucose is so complex. It's who we are, how we eat, how we feel, our lifestyle, et cetera," she said.