Blood Sugar Balance: How to Support Your Body Through Food Pairing & Simple Rituals

nacsarno
Sep 4
4 min read

Maintaining balanced blood sugar isn’t just important for people with diabetes — it’s a cornerstone of overall health and well-being. Suffer from mid-day crashes? When our blood sugar levels fluctuate too much, we can experience energy crashes, mood swings, cravings, poor sleep, and even hormone imbalances.

The good news? Achieving steady blood sugar doesn’t have to be complicated. With mindful eating habits, strategic food pairing, and a few simple tools — like bitters and apple cider vinegar — you can support your body’s natural balance and feel your best.

Why Blood Sugar Balance Matters

Your blood sugar naturally rises after eating and falls as your body uses glucose for energy. However, when your diet, stress, or lifestyle cause frequent spikes and crashes, your body has to work harder to keep things stable. Over time, this can lead to:

Energy dips and afternoon fatigue
Intense sugar or carb cravings
Irritability and mood swings
Poor sleep and disrupted circadian rhythm
Increased fat storage and weight fluctuations
Hormone imbalances affecting cortisol, insulin, and reproductive health

By learning how and when to eat to support your body, you can create more stable energy, better digestion, and improved metabolic health.

How & The Order in Which You Eat Matters

1. Always Pair Protein, Healthy Fats, and Fiber

Eating carbs on their own (like fruit, bread, rice & pasta) can spike blood sugar quickly. Pairing carbs with protein, fiber, and healthy fats slows down digestion, leading to a more gradual rise in glucose.

Examples:

Instead of just an apple → add almond butter.
Swap plain toast → for avocado toast topped with hemp seeds.
Enjoy fruit → alongside Greek yogurt or chia pudding.

2. Eat in the Right Order

Research shows that the order in which you eat your food can make a big difference in blood sugar response:

Start your meal with fiber (like a salad, green vegetables, or legumes).
Then enjoy your protein and healthy fats.
Finish with carbohydrates if desired.

This simple trick can reduce blood sugar spikes and improve satiety.

3. Don’t Skip Meals

Skipping meals can trigger blood sugar crashes, increase cortisol (your stress hormone), and lead to stronger cravings later. Aim to:

Eat balanced meals every 3–4 hours.
Listen to your body’s hunger cues instead of ignoring them.
Avoid saving all your calories for late in the day — spacing meals out supports hormone and energy balance.

4. Why Breakfast Is Especially Important for Women

For women, eating breakfast within an hour of waking is one of the most powerful ways to support hormone balance and blood sugar stability throughout the day.

When you skip breakfast or delay your first meal, your body produces more cortisol (your primary stress hormone) to keep blood sugar stable. Over time, this can lead to:

Increased stress on the adrenal glands
Mid-day energy crashes
Intense cravings later in the day
Disrupted sex hormone balance, including progesterone and estrogen

How to Build a Balanced Breakfast

Eat within 60 minutes of waking to stabilize cortisol and blood sugar.
Aim for at least 20g of protein — ideally 30g — to set the tone for sustained energy and satiety.
Include healthy fats (like avocado, nuts, or olive oil) and fiber (from veggies, seeds, or whole grains).
Breakfast doesn’t have to mean “breakfast foods.” You can enjoy leftovers from dinner, a protein-rich smoothie, or even a power bowl with greens, salmon, and quinoa.

Tip If you’re not used to breakfast:

If the idea of eating in the morning feels overwhelming, start small. Begin with something light, like a few bites of Greek yogurt, a hard-boiled egg, or a handful of nuts. As your body adjusts to having food early in the day, you’ll naturally start to feel hungry in the morning — a sign your metabolism is kicking back into rhythm.

Don’t know what to eat for breakfast?

AI platforms like ChatGBT are a wonderful and easy resource that can be used to build balanced meals for you based on how much protein, fat and carbs you’re trying to achieve for each meal (it can also create grocery lists for you).

5. Be Mindful of Late-Night Eating

Eating heavy, carb-rich meals right before bed can disrupt blood sugar regulation overnight and interfere with sleep quality. Your carb intake should mainly be eaten for breakfast & lunch. Ideally, stop food intake at least 2 hours before bedtime. If you need a snack later in the evening, choose something protein-rich — like a small handful of nuts or Greek yogurt — to keep your blood sugar steady through the night.

The Power of Bitters & Vinegar Before Meals

Two simple tools can support digestion and stabilize blood sugar before you even take your first bite:

Digestive Bitters

Taking a few drops of digestive bitters before meals can:

Stimulate your digestive enzymes and bile flow
Improve nutrient absorption
Support balanced blood sugar by slowing glucose release into the bloodstream

Apple Cider Vinegar (ACV)

Consuming 1 tablespoon of raw, unfiltered apple cider vinegar diluted in water 15 minutes before a meal may help:

Reduce the post-meal blood sugar spike
Improve insulin sensitivity
Support healthy digestion

Tip: Always dilute vinegar in water and avoid taking it straight to protect your teeth and throat.

Simple Habits for Better Blood Sugar Balance

Move your body after meals → A 10-minute walk can lower glucose levels.
Stay hydrated → Dehydration can worsen blood sugar fluctuations.
Prioritize protein at breakfast → Sets the tone for stable energy all day.
Manage stress → Elevated cortisol can increase blood sugar, so incorporate practices like meditation, deep breathing, or gentle yoga.

Final Thoughts

Balancing your blood sugar isn’t about restriction, by pairing your foods thoughtfully, eating in the right order, prioritizing a protein-rich breakfast, and adding simple tools like bitters and apple cider vinegar, you can:

Improve energy and mood
Reduce cravings
Support hormone health
Create sustainable, lasting vitality

Small, consistent changes lead to big transformations. When you nourish your body intentionally, you support your hormones, metabolism, and overall well-being.