The Importance of Balancing Blood Sugar in Menopause.

When we think about menopause, hot flushes, sleep struggles or mood swings might come to mind first. But there’s another key player that often goes overlooked: blood sugar balance.

During menopause, your hormones naturally shift, especially estrogen and progesterone and these changes make your body more sensitive to the effects of unstable blood sugar. That’s why learning how to steady your blood sugar can be one of the most powerful tools for feeling better in this phase of life.

How Blood Sugar Works, Made Simple

Think of your blood sugar like fuel in your car. When you eat, food breaks down into glucose (sugar), which your body uses for energy. Insulin, a hormone made by your pancreas, acts like the key that unlocks your cells so glucose can move inside and be used as fuel.

When you eat balanced meals, your blood sugar rises gently, insulin does its job, and your energy feels steady. But when you eat foods that spike blood sugar, like refined carbs, sweets, or highly processed foods, your blood sugar shoots up very quickly. This triggers a big release of insulin, and often, your blood sugar then crashes down, leaving you tired, moody, craving more sugar, or even shaky.

Over time, these rollercoasters can lead to weight gain (especially around the middle), increased inflammation, fatigue, anxiety, and even a higher risk of type 2 diabetes or heart disease, all of which women become more vulnerable to in menopause.

Why Blood Sugar Balance Matters in Menopause 

Supports weight management

Stable blood sugar makes it easier to lose or maintain weight without constant cravings.

Protects energy and mood

No more afternoon crashes or emotional ups and downs linked to sugar highs and lows.

Improves sleep

Spikes and crashes can wake you up at night; balanced blood sugar helps your body rest more deeply.

Reduces hot flushes

For many women, blood sugar swings can intensify symptoms like hot flashes and night sweats.

Protects long-term health

Balanced blood sugar helps safeguard your heart, brain and metabolism, all of which are especially important as estrogen declines.

Ground Rules for Stable Blood Sugar

Build your plate around protein, fibre and healthy fats, these slow digestion and prevent spikes.

Choose whole, minimally processed carbs, opt for those rich in fibre that release energy gradually.

Don’t skip meals, regular eating keeps your blood sugar from dipping too low.

Pair your carbs wisely, always add protein or fat to carbs to blunt the spike.

Stay hydrated, dehydration can make blood sugar swings feel worse.

Move after meals, a gentle walk helps your muscles use glucose more efficiently.

Menopause-Friendly Food Guide for Blood Sugar Balance

Here’s a simple breakdown of the different macros (protein, carbs, fats) and the best food choices to support your body during menopause.

Proteins (keep you full, support muscle, balance hormones)

• Chicken, ostrich, lean beef, lamb

• Fish and seafood (salmon, sardines, mackerel are rich in omega-3s)

• Eggs

• Greek yogurt, cottage cheese

• Tofu, tempeh, edamame

• Lentils, chickpeas, beans (also count as carbs, so pair with veggies or fats)

Carbohydrates (choose slow-digesting, fibre-rich)

• Non-starchy vegetables: broccoli, spinach, kale, cauliflower, zucchini,  peppers

• Starchy vegetables (in moderate portions): sweet potato, butternut, pumpkin, beetroot, carrots

• Whole grains: quinoa, oats, buckwheat, barley, bulgar wheat

• Legumes: lentils, chickpeas, black beans, kidney beans

• Low-sugar fruits: berries, apples, pears, citrus, plums

• Higher-sugar fruits (eat in moderation and pair with protein/fat): mango, pineapple, grapes, bananas

Healthy Fats (slow down blood sugar rise, support hormones) (watch quantities as high in calories)

• Avocado

• Extra virgin olive oil, coconut oil, flaxseed oil

• Nuts: almonds blanched, walnuts, pistachios, macadamias

• Seeds: chia, flax, pumpkin, sunflower

• Nut butters (without added sugar)

• Fatty fish (salmon, sardines, trout)

Foods to Limit or Avoid (these cause spikes and crashes)

• White bread, pastries, cakes, muffins

• Sugary drinks, fruit juice

• Candy, chocolate bars (unless dark 80%+ in moderation)

• Processed cereals

• Chips, crackers, refined snack foods

• Fast food high in refined carbs and trans fats

Final Thoughts

Balancing blood sugar in menopause isn’t about cutting out all carbs or being “perfect.” It’s about making steady, supportive choices most of the time so your body feels nourished, energised, and calm. Think of each meal as an opportunity to give your body the stable fuel it needs.

With small daily shifts, like adding protein to breakfast, swapping white bread for whole grains, sweet potato or sourdough, or enjoying fruit with nuts, you can feel the difference in your energy, your mood, your sleep, and even your symptoms.