Blood sugar or blood glucose is the body’s principal source of readily available energy. Much of it comes from the carbohydrates we eat, while insulin helps transport that glucose from the bloodstream into our cells. The aim with blood sugar control is not to keep it perfectly flat or to eliminate carbohydrates, but to avoid frequent, pronounced surges followed by sharp dips, which may leave some people feeling hungry, tired or unfocused.
While a rise in blood sugar after eating is entirely normal, for women, the picture can become more complex. Oestrogen plays a role in insulin sensitivity, while conditions such as PMOS are frequently associated with insulin resistance. The metabolic changes that accompany menopause can also influence how the body stores fat and responds to glucose.
Fortunately, supporting steadier blood sugar does not require an elaborate diet or a cupboard of supplements. Dr Minami Hoshiba, an obstetrician-gynaecologist with expertise in nutrition and director of Mimi Ladies Clinic’s Mitsukoshimae branch, recommends starting with three practical changes.
Take a fibre-first approach to your meals
“The order in which you eat is even more important than what you eat,” says Dr Hoshiba. “Start by eating vegetables and protein first and save carbohydrates for last. Doing just this can help prevent sharp spikes in blood sugar. You don’t need to wait a long time before moving on to the next dish. The key is to be mindful of the order.”
Fibre does more here than simply keep digestion regular. Soluble and viscous fibres absorb water and slow the movement of food through the digestive system, which can delay the breakdown and absorption of carbohydrates. Fibre-rich foods also give a meal more volume and staying power.
In an Indian meal, this could mean beginning with sabzi, salad or sautéed vegetables alongside dal, beans, paneer, eggs, fish or chicken before moving on to rice, roti or another grain.
Concentrate on gut-friendly foods
To stabilise blood sugar levels, it’s important to focus not only on the order in which you eat and your food choices but also on your gut environment, which influences sugar absorption. Dr Hoshiba recommends consuming dietary fibre along with fermented foods to maintain a healthy gut environment.
Dr Hoshiba also recommends fermented foods as part of a gut-friendly diet. Turn to yoghurt, unsweetened chaas, kanji or small portions of traditionally fermented vegetable pickles. “When these help regulate the gut, sugar absorption slows down, preventing sharp fluctuations in blood sugar levels. Stable blood sugar levels also help regulate the autonomic nervous system, which in turn can help alleviate emotional fluctuations associated with PMS and menopause.” Fermented foods aren’t special supplements. They’re easy to incorporate into your daily meals and serve as reliable allies for maintaining stable blood sugar levels. Try beginning with small habits.
Furthermore, when making daily food choices, it’s important to be mindful of the criteria for “foods to limit as much as possible” and “foods to actively include in your diet.” “Juices and sugary drinks contain sugar in liquid form, so they’re absorbed quickly and tend to raise blood sugar levels easily. On the other hand, high-quality oils are nutrients you should actively include in your diet. Fat not only helps you feel full longer but can also help slow the absorption of sugar,” adds Dr Hoshiba.
Daily exercise helps support hormonal balance
Alongside diet, a regular exercise routine is essential for blood sugar control and hormonal health. Dr Hoshiba explains the benefits of exercise as follows: “Exercise helps suppress the rise in blood sugar levels after meals. It can help support energy metabolism, which tends to decline as oestrogen levels decrease.” That said, there’s no need for intense workouts at the gym. Even everyday walking or light exercise is sufficient, she says.