Eating for Blood Sugar Balance
Eating for Blood Sugar Balance
This is the eighth post in a series of 12 simple, realistic steps to help you feel stronger, healthier, and more vibrant—now and for years to come. Each post covers one action that supports longevity, hormonal balance, and energy, no matter your age or current health status. You can catch up on prior posts at the links below.
You might hear the phrase “blood sugar” and immediately think, “Well, I don’t have diabetes, so that doesn’t apply to me.” However, here’s the truth: balanced blood sugar is essential for everyone, not just for managing diabetes or prediabetes, but also for maintaining consistent energy, mood stability, hormone balance, and even promoting healthy aging.
We all experience fluctuations in blood sugar levels throughout the day. That’s normal. When we eat, our blood sugar rises. In response, the body releases insulin, a hormone that helps glucose enter our cells for energy. When we haven’t eaten in a while, blood sugar drops, and another hormone, glucagon, signals the liver to release stored glucose. These up-and-down swings are natural, but when they become extreme—either too high or too low—they can lead to problems, even for people without diabetes.
Let’s unpack why blood sugar balance matters, how it impacts your day-to-day life, and simple strategies to keep it steady.
Is Insulin the Problem?
You may have heard that insulin causes weight gain. While insulin does promote fat storage when there is excess energy (calories), it’s not inherently a problem. It becomes an issue when blood sugar spikes frequently and insulin is constantly working to keep up. That’s when insulin resistance can develop, increasing the risk for type 2 diabetes.
However, the good news is that you can reduce those spikes with a few minor adjustments to your eating patterns.
The Hangry Effect and Energy Crashes
Have you ever skipped a meal or gone hours without eating, only to feel dizzy, irritable, or absolutely ravenous? That feeling of being “hangry” is your body's way of warning you that your blood sugar has dropped too low.
When you get overly hungry, your brain and body are more likely to make quick, less-nourishing decisions. Think: grabbing a sugary snack, overeating dinner, or feeling drained and cranky.
This is especially common for people who “run on fumes” all day, relying on little more than caffeine, only to crash at night. It’s a cycle that’s easy to fall into and tough to break without a plan.
Two Simple Strategies to Balance Blood Sugar
1. Eat every 3 to 4 hours:
Regular eating helps prevent sharp dips in blood sugar. This doesn’t mean full meals every time—a small snack can be enough to keep you steady.
2. Pair carbohydrates with protein or fat:
Eating a carb alone (like an apple or a slice of toast) digests quickly, causing a spike and then a drop. However, adding a source of protein or fat slows digestion and helps keep blood sugar steadier.
Think of a snack like this:
Apple + peanut butter
Whole grain crackers + cheese
Hummus + carrots
10 Blood Sugar-Friendly Snack Ideas
For at home, on-the-go, or quick store grabs:
Greek yogurt with berries
Hard-boiled egg + a handful of grapes
Trail mix (unsweetened dried fruit + nuts)
Cheese stick + apple slices
Whole grain toast + nut butter
Hummus + cucumber slices or whole grain crackers
Protein bar (low sugar, high fiber)
Cottage cheese + pineapple
Edamame pods with sea salt
Smoothie with fruit, Greek yogurt, and nut butter
Why It Matters Even If You Don’t Have Diabetes
Balanced blood sugar can help you:
Avoid energy crashes
Improve mood and focus
Support steady hormone levels
Reduce cravings
Sleep better at night
Protect long-term metabolic health
It’s not just about avoiding diabetes. It’s about thriving, aging well, and feeling your best.
Journal Prompt & Action Steps
Consider if these blood sugar highs and lows are something you experience any you may not have realized how it affects you.
Action Steps
Reflect: Do you experience blood sugar highs and lows? What does that look like for you?
Check your eating schedule. Are there long gaps between meals?
Plan ahead: Add one balanced snack to your day this week.
Observe: How do you feel when you eat balanced meals/snacks versus skipping meals?
Reflection Questions
Contemplation Stage: How often do you notice feeling hangry or irritable between meals? Do you tend to skip meals or snacks during busy days?
Preparation Stage: What simple snacks could you keep on hand to prevent energy crashes? How can you structure my day to include a balanced meal or snack every 3–4 hours?
Action Stage: Have you noticed a change in how you feel after adding protein to your meals? At what time of day are you most likely to skip meals or make impulsive food choices?
Maintenance Stage: How have balanced meals improved your energy or mood? What makes it easier to keep this habit going when life gets busy?
Coming Up Next:
In the next post, we shift away from food and into movement! Learn how to build strength, support mobility, and stay active for the long haul in Movement: Keeping Your Body Strong for the Long Haul
Missed a Post? Catch Up Below:
Read More from this series on practical habits to help you feel stronger, healthier, and more vibrant for years to come: Your Personal Path to Longevity & Vitality
