Blood Sugar Supportive Diet 🤝🏼 Women’s Health
Everything you need to know about blood sugar & a 5 day sample menu!
Hormones, energy, mood, and your overall wellbeing is closely tied to how you fuel your body. Maintaining stable blood sugar isn’t just about avoiding a mid-afternoon crash - it’s foundational for balanced hormones, healthy periods, and feeling your best.
A huge trend on social media in 2024 was the concept of eating more protein with meals and supporting your blood sugar. With this rise in awareness around the importance of blood sugar stability, you might have found yourself feeling a little lost into why it matters, how it impacts your body, and how to know if you have blood sugar issues. Without further ado, let’s dive right into why a blood sugar supportive diet is key and how to make it work for you.
What Happens When We Eat
Every time we eat, our body responds to the incoming food by breaking it down into glucose (blood sugar). This glucose enters the bloodstream and triggers the release of insulin, a hormone produced by the pancreas. Our cells have little insulin receptors. Insulin attaches itself to that glucose hanging in our blood, carries it over to our cells, then attaches to that receptor on the cell which allows for the glucose to move into the cell. When it moves into the cell, it’s used immediately either for energy or it’s stored for later use.
Long story short - you can think of insulin acting like a key, unlocking the doors of your cells to let glucose in. A properly functioning insulin system keeps your blood sugar levels stable, which means you’ll have steady energy and a better mood throughout the day.
But when insulin levels are too high for too long, your cells can start to become resistant to its signal. Think of it like trying to unlock a door with a key that’s worn out - it just doesn’t fit as well anymore. This is where problems start to arise.
The Impact of Carb-Heavy Meals or Skipping Meals
Let’s paint a picture: you grab a croissant and a vanilla latte for breakfast, then a sandwich and chips for lunch (or maybe you’re too busy and you skip lunch), followed by a big plate of pasta for dinner. It sounds delicious… but it’s a recipe for a blood sugar rollercoaster all day!
Why? Because meals heavy in refined carbs spike your blood sugar like a rocket taking off, and then insulin comes in to bring it crashing back down. This sharp spike and drop often leaves you feeling tired, cranky, and hungry for more carbs, which starts the cycle all over again.
If this pattern becomes your norm, it can lead to chronically elevated insulin levels. Over time, your cells stop responding to insulin effectively, forcing your body to produce even more insulin to get the job done. This is called insulin resistance and it’s a slippery slope toward type 2 diabetes. Think of it like overworking your pancreas - eventually it just can’t keep up, leading to blood sugar levels that are consistently too high.
Skipping meals doesn’t help either. When you go too long without eating, your blood sugar dips too low and triggers the release of stress hormones like cortisol to bring it back up. This adds even more stress to your system and can further mess with insulin sensitivity over time.
That’s why it’s important to consume balanced meals appropriately spaced out throughout the day. The addition of protein, healthy fats, and fiber alongside carbs helps slow down how quickly glucose hits the bloodstream. This helps prevent that spike and drop in blood sugar, promotes a more healthy insulin response, which in turn supports other areas of your health.
How Blood Sugar Instability Impacts Women’s Hormones & Periods
Blood sugar instability creates a ripple effect of stress on the body which can disrupt hormonal balance and menstrual health.
One mechanism to look at is the relationship between blood sugar and cortisol (another favorite buzzword of 2024!). When blood sugar swings occur frequently, it can lead to elevated levels of cortisol (aka your body’s primary stress hormone). Among the variety of things that cortisol dysregulation can do, we know that it can impact sex hormones like estrogen, progesterone, and testosterone. For example, high cortisol can suppress progesterone production, which may lead to shorter luteal phases, spotting, PMS, fertility issues, and more.
Blood sugar instability can also interfere with ovulation itself. Ovulation is highly sensitive to stressors in the body and swings in blood sugar levels (especially when combined with chronic stress) can suppress ovulation or delay it altogether. This not only affects fertility but can also lead to longer, irregular cycles that leave you guessing when your period will show up.
And we certainly can’t talk about blood sugar and insulin resistance without discussing PCOS! Over time, frequent blood sugar spikes can contribute to insulin resistance. A not so fun fact - elevated levels of insulins signals your ovaries to produce more androgens like testosterone and your adrenals to produce more androgens like DHEA. This can lead to symptoms such as acne, unwanted hair growth, weight gain, and irregular periods.
Finally, unstable blood sugar levels can significantly worsen PMS symptoms. Fluctuations in glucose levels often amplify mood swings, irritability, and fatigue in the days leading up to your period. This is partly because blood sugar instability can make your body more sensitive to normal hormonal shifts that occur during the luteal phase. In some cases, this can also contribute to symptoms like bloating, headaches, and increased cravings for sugar or salty foods. Blood sugar instability can increase overall inflammation in the body, leading to more painful periods. And to keep it short and brief, long term blood sugar instability can negatively impact liver function. If you caught my previous post on estrogen & progesterone, you’ll know that a well functioning liver is crucial for maintaining healthy levels of estrogen!
In short, keeping your blood sugar stable isn’t just about energy - it’s about maintaining the intricate balance of your hormonal health, supporting a regular menstrual cycle, and minimizing those frustrating PMS symptoms that can make you feel like a completely different person every month.
Symptoms of Blood Sugar Instability
Blood sugar instability can show up in a variety of ways. Here’s a comprehensive list of symptoms to look out for:
Cravings: intense cravings for sugar, refined carbs, or caffeine
Energy Issues: energy crashes (especially mid-afternoon or after meals)
Mood Changes: mood swings, irritability, and anxiety
Fatigue: feeling constantly tired or experiencing a lack of motivation
Hunger: feeling "hangry" or excessively hungry shortly after eating
Cognitive Symptoms: difficulty concentrating, brain fog, or forgetfulness
Sleep Problems: poor sleep quality, trouble falling asleep, or waking up during the night
Weight Fluctuations: difficulty losing weight or unexpected weight gain, particularly around the midsection
Headaches: frequent headaches or migraines, especially if meals are skipped
Skin Issues: acne, dry skin, or other skin related concerns linked to inflammation
Shakiness or Dizziness: feeling shaky, lightheaded, or dizzy between meals
Digestive Symptoms: bloating, nausea, or indigestion that seems tied to meal timing
Heart Palpitations: experiencing a racing or irregular heartbeat, especially during blood sugar lows.
You might be thinking to yourself: “okay that’s literally every symptom in the book”. That’s why testing is SO important! A lot of imbalances can mimic one another in symptoms, that’s why it’s important to pair together symptoms, lifestyle habits, AND lab results to be able to get to the root cause of issues.
Labs to Run and Ideal Markers
Fasting Glucose: ideal range between 70-90 mg/dL
Hemoglobin A1c (HbA1c): ideal range between 4.8-5.4%
Fasting Insulin: ideal range between 2-8 µIU/mL
C-Peptide: ideal range between 0.8-3.85 ng/mL
HOMA-IR (Insulin Resistance Index): ideal value <1.0
How to Eat a Blood Sugar Supportive Diet
Eating in a way that supports stable blood sugar doesn’t have to be complicated, but it does require some intention. Here are some key ways to keep your blood sugar steady and your energy consistent throughout the day:
Prioritize Protein: Protein is your blood sugar’s best friend. I recommend aiming for 20-30g of protein at each meal. Protein slows down the absorption of glucose, preventing rapid blood sugar spikes and keeping you full longer. One of my favorite tips I like to share for those of you that struggle the most with getting adequate protein with your breakfast is to add protein powder to your morning coffee or matcha! This has been an absolute game changer for me because I struggled the most with eating a high protein breakfast. My go to protein of choice is Promix’s Whey Isolate in the vanilla flavor - blends up beautifully, clean ingredients, and only has a bit of coconut sugar as the sweetener (I don’t know about you but I hate the taste of stevia and monk fruit!).
Healthy Fats: Healthy fats like avocado, olive oil, nuts, seeds, and fatty fish not only add flavor to your meals but also help stabilize blood sugar by slowing digestion. Try adding a side of avocado with your morning breakfast, make a little side salad using olive oil for meals, or including nuts & seeds alongside your snack!
Focus on Fiber-Rich Carbs: Carbohydrates aren’t your enemy!! But the type of carbs you choose matters. When possible opt for fiber-rich sources like whole grains, legumes, vegetables, and fruits with the skin on. These foods cause a slower, more gradual release of glucose into your bloodstream. I recommend aiming for about 25-30g of fiber daily for optimal intake.
Balance Your Plate: A blood sugar supportive meal is balanced with protein, healthy fat, and fiber-rich carbohydrates. For example, pair chicken (protein) with roasted veggies (fiber) drizzled with lemon juice & olive oil (healthy fat) and sweet potato (fiber rich carb). This combination helps blunt glucose spikes and keeps your energy stable.
Eat Regularly: Aim to eat every 4-5 hours to avoid dips in blood sugar. This doesn’t mean constant grazing all day long (because that can mess with digestion), but rather structuring your day with balanced meals and planned snacks if needed!
Don’t Skip Breakfast: Starting your day with a nutrient-dense breakfast sets the tone for stable blood sugar. If you’re prone to skipping breakfast, I challenge you to eat a protein focused breakfast for a week and see how it transforms your mood, energy, and sleep!
Plan Your Snacks: When hunger strikes between meals, opt for snacks that combine protein and fiber. Examples include an apple with almond butter, a handful of nuts and seeds, or Greek yogurt with a sprinkle of chia seeds are great snacks to have on hand.
Lifestyle Tips to Support Blood Sugar
Maintaining stable blood sugar isn’t just about what you eat - your lifestyle plays a huge role too!
Move Regularly: Incorporating movement into your daily routine can help your muscles use glucose more efficiently. For example, did you know that a short 10-15 minute walk after meals has been proven to be effective in reducing blood sugar spikes?
Incorporate Strength Training: Building lean muscle mass through strength training improves your body’s ability to manage glucose and enhances insulin sensitivity over time. Aim for 2-3 strength focused workouts each week.
Manage Stress: Chronic stress increases cortisol, which can lead to blood sugar imbalances. The key here is to find stress management techniques that work for you. This could be deep breathing exercises, journaling, spending time in nature, reading, cooking, spending time with loved ones. Reducing stress is about finding what feels good to you, it’s not a one-size-fits-all solution and it can take some time to nail a routine that feels nourishing for your nervous system.
Prioritize Quality Sleep: Poor sleep disrupts insulin sensitivity and can increase cravings for sugar and carbs the next day. Try to aim for 7-9 hours of quality sleep per night. Your body loves routines and habits, so a huge aspect of cultivating better sleep quality is to stick with a consistent bed time and wake time schedule! Other habits that can. Be helpful are to limit screen time before bed, keep your sleep environment cool and dark, and try a relaxing cup of tea and stretching before bed.
Practice Mindful Eating: Slow down and savor your meals. Chewing thoroughly and eating without distractions can improve digestion and help prevent overeating, which can lead to blood sugar spikes.
Limit Alcohol and Caffeine: Excessive alcohol and caffeine consumption can disrupt blood sugar levels and increase cortisol. Be mindful of how much caffeine you drink throughout the day (aim for 1-2 cups at most in the morning hours) and try to limit your alcohol consumption as much as possible for overall health benefits beyond just blood sugar support.
Supplements & Herbs for Blood Sugar Support
I know by now you probably want all the juicy details on what you can take to support your blood sugar naturally. While I’m always an advocate for integrating targeted supplements when appropriate (always talk to your doctor first, don’t self experiment!) - it’s so important to note here that supplements only help move the needle. You can’t take Berberine and pound back carbs all day and expect to see a difference! Alongside supplements, it’s so vital to be optimizing your lifestyle. No one wants to fall into the green allopathy trap - swapping life long medications in favor of life long supplements!
With that said, some supplements that have been found to be helpful for support blood sugar and insulin are:
Berberine: 500 mg 2-3 times daily with meals (it’s important to note this is NOT a long term supplement as it can negatively impact the gut microbiome over time)
Myoinositol: 2000mg twice daily with meals (most often used in PCOS!)
Chromium Picolinate: 200-400 mcg daily
Magnesium Glycinate: 200-400 mg daily
Cinnamon Extract: 500-1,000 mg daily
Alpha-Lipoic Acid: 300-600 mg daily
Adaptogens (like ashwagandha): to help reduce stress and cortisol levels
5-Day Blood Sugar Supportive Meal Guide
If you want to eat in a more blood sugar supportive way but don’t know where to start, I got you! Here’s some meal inspo for you to help you get started.
Day 1
Breakfast: scrambled eggs with spinach and avocado, side of berries
Lunch: grilled chicken with mixed greens, veggies of choice, wild rice, and a dressing of olive oil & vinegar
Dinner: baked salmon with roasted brussels sprouts and sweet potato
Day 2
Breakfast: greek yogurt with chia seeds, flaxseeds, and sliced strawberries
Lunch: turkey wraps with avocado and veggies
Dinner: stir-fried protein with veggies and rice
Day 3
Breakfast: avocado toast with protein coffee (my daily breakfast!)
Lunch: shrimp with green beans and sweet potato
Dinner: taco bowls with ground beef, peppers and onions, avocado, cabbage slaw and rice
Day 4
Breakfast: eggs, chicken sausage, and a side of fruit
Lunch: lentil & chicken soup
Dinner: grilled chicken thighs, veggie skewers, tzatziki, and rice
Day 5
Breakfast: cottage cheese toast on sprouted bread with a side of scrambled eggs
Lunch: deconstructed sushi bowl with smoked salmon, cucumber, avocado, rice, and seaweed snack
Dinner: herb roasted chicken, asparagus, and wild rice
Snacks
Celery sticks with nut butter
Veggies and hummus
String cheese
Mixed nuts and fruit
Chomps bar
Final Thoughts
Stabilizing blood sugar is about more than just avoiding spikes and crashes - it’s a foundation for hormonal health, energy, and overall well-being! Finding balance isn’t about perfection but about creating habits that work for your unique body and life. So experiment, find what feels good, and remember: small changes can make a huge difference over time!
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