8 simple eating habits to balance blood sugar during menopause and feel your best

When it comes to eating well during perimenopause and menopause, one of the best places to start is by limiting sugar intake. Health guidelines recommend limiting added sugars to less than 25 grams (or about 6 teaspoons) per day, though that’s often easier said than done.

Hidden sugars are found in foods we might assume are healthy, like protein bars, granola, and fruit-flavoured yoghurts, all of which can add up quickly.

Why keeping sugar intake low is so important

While natural carbohydrates like fruit, whole grains, and vegetables contain valuable nutrients, they can also raise blood sugar. When blood sugar stays elevated over time, it can strain your body’s ability to process glucose effectively. Here’s how it works:

1. Food turns to glucose: When you eat, your stomach and small intestines break down food into glucose (sugar) that fuels your body.
2. Insulin signals cells: Your pancreas releases insulin, which signals cells to use this glucose.
3. Blood sugar balances: Glucose is absorbed by cells, balancing blood sugar levels.
4. Pancreas rests: Once blood sugar stabilises, insulin production decreases until the next meal.

When we consume a lot of added sugars or large amounts of natural carbohydrates like potatoes or grapes frequently, our blood sugar can spike and fall quickly or stay high. Over time, this leads to our body storing excess glucose as fat, causing weight gain (especially around the middle) and, eventually, insulin resistance. Insulin resistance is often the first stop on the path to metabolic syndrome, pre-diabetes, or type 2 diabetes.

Insulin resistance doesn’t just increase your risk of diabetes - it also raises your risk of heart disease and stroke. Markers of metabolic syndrome include high triglycerides, low HDL (good) cholesterol, high blood pressure, and elevated blood glucose. And it’s not only our diets that influence blood sugar - stress, poor sleep, and fluctuating hormones, like oestrogen and cortisol, play a role too. When oestrogen levels dip during perimenopause, keeping blood sugar stable can become even harder.

Realising that you may be consuming more sugar than you think can be a powerful opportunity to make changes that prioritise stable blood sugar and long-term health.

8 Ways to keep blood sugar balanced

1. Know your numbers

Understanding how much sugar you’re eating is a great place to start. Tracking your intake for a week with an app like Chronometer can be eye-opening. If you realise you’re consuming more sugar than recommended, try a short sugar detox to reset your palate and reduce cravings. In no time, you’ll start appreciating the natural sweetness of fruits, setting yourself up for healthier habits long-term.

2. Get moving

Muscles are your best ally for blood sugar control. A study found that a brisk 30-minute walk after a meal can help stabilise blood sugar. Gentle exercises like squats or a bit of enthusiastic dancing also work wonders. Try to move as soon as possible after eating for the greatest impact.

3. Have a high-protein breakfast

A high-protein breakfast can set your blood sugar up for stability throughout the day. Starting with protein rather than carbs helps keep blood sugar levels more balanced and reduces mid-morning cravings, making it easier to avoid sweet treats later.

4. Add cinnamon

Cinnamon isn’t just a delicious spice - it has compounds that help improve blood sugar response. Studies show that 500 mg of cinnamon (about a teaspoon) taken twice daily can improve blood sugar, lower insulin resistance, and reduce body fat and cholesterol. Consider adding a dash to your morning porridge or smoothie.

5. Eat fibre first

Starting meals with fibre-rich foods like leafy greens, blueberries, or legumes slows digestion and reduces blood sugar spikes, even if you have carbohydrates later in the meal. If you’re planning pasta, start with a side salad or a serving of steamed veg, or try snacking on nuts like almonds before a meal.

6. Pair carbs with protein, fibre, and fat

Eating starchy foods like potatoes or pineapple alone can spike blood sugar, but pairing them with protein, fibre, or fat helps stabilise it. Try adding a handful of nuts to fruit, pairing roasted potatoes with fish and vegetables, or adding Greek yoghurt to fruit. These combinations also help you feel fuller for longer.

7. Try a spoonful of vinegar

A tablespoon of vinegar in water before a meal can help lower blood sugar spikes. Apple cider vinegar, in particular, has been shown to benefit blood sugar, triglycerides, and cholesterol. If drinking vinegar doesn’t appeal, try mixing it with olive oil and herbs for a tasty dressing on your salad.

8. Cool and reheat simple starches

Cooking, cooling, and reheating simple carbs, like pasta or potatoes, forms resistant starches that slow sugar absorption. Chilling your pasta or rice overnight before reheating it helps prevent blood sugar spikes. It also adds a boost for your gut health as these resistant starches feed beneficial bacteria.

Remember, we’re all human, and life is meant to be enjoyed. A slice of cake or a glass of wine on special occasions won’t derail your health. But if sugar has a regular place in your diet, these strategies can help you take control, prioritise stable blood sugar, and support your well-being through menopause and beyond.