Understanding Blood Sugar Balance and Insulin Resistance: A Guide to Better Health
This topic comes up a lot. So I thought we should unpack it properly, so that everyone can understand it and what it means for you.
Maintaining balanced blood sugar is essential for your energy, mood, and overall well-being.
Yet, many people struggle with blood sugar fluctuations, which can contribute to insulin resistance — a condition linked to weight gain, fatigue, acne, female hormone imbalances, and an increased risk of chronic diseases like type 2 diabetes.
Here, I explain the basics of blood sugar and insulin resistance and explore how nutrition plays a critical role in keeping them in check.
What Is Blood Sugar?
Blood sugar (glucose) is the body’s primary source of energy. When you eat carbohydrates, they break down into glucose, which enters your bloodstream. Your body regulates blood sugar levels using insulin, a hormone produced by the pancreas.
How Insulin Works:
Insulin helps move glucose from the bloodstream into your cells, where it’s used for energy or stored for later.
What Is Insulin Resistance?
Insulin resistance occurs when your cells stop responding effectively to insulin. As a result:
Glucose remains in your bloodstream, leading to high blood sugar levels.
The pancreas produces even more insulin to try to compensate, creating a cycle of elevated insulin (hyperinsulinemia).
Over time, this can strain the pancreas, leading to prediabetes, type 2 diabetes, and other metabolic issues. Insulin resistance is also heavily linked to female hormone imbalances, such as those found in conditions such as PCOS and acne.
Signs of Blood Sugar Imbalance and Insulin Resistance
Fatigue, especially after meals
Cravings for sugar or carbs
Difficulty losing weight, particularly around the belly
Brain fog or poor concentration
Feeling hungry soon after eating
Skin changes (such as dark patches or acne)
The Role of Nutrition in Blood Sugar Balance
Your diet is one of the most powerful tools for maintaining stable blood sugar and improving insulin sensitivity. Here’s how:
1. Balance Micronutrients
Protein: Including protein at EVERY meal, to slow digestion and reduce blood sugar spikes. Examples: eggs, lean meats, tofu, or beans.
Healthy Fats: Fats help regulate energy release and promote satiety. Include sources like avocado, nuts, seeds, and olive oil.
High-Fibre Carbohydrates: Choose whole, unprocessed carbs like vegetables, legumes, and whole grains to avoid rapid blood sugar spikes.
2. Prioritise Low-Glycemic Foods and Avoid Refined Carbs and Sugary Foods
Foods with a low glycemic index (GI) are digested more slowly, leading to gradual blood sugar increases instead of rapid spikes. Examples include:
Leafy greens
Sweet potatoes
Quinoa
Legumes (lentils & chickpeas)
Berries
In contrast, refined carbs and sugary foods cause rapid blood sugar spikes and crashes, increasing the demand for insulin and contributing to insulin resistance over time. Of course it’s okay to still have the occasional treat… but if you want to improve your blood sugar balance, make sure in general you are choosing more balanced food options.
3. Prioritise nutrients that specifically support blood sugar balance
Certain nutrients really help your body to run it’s natural blood sugar balancing processes. Here are a couple to consider:
Magnesium - plays a crucial role in insulin signaling and glucose metabolism. Low magnesium levels are often associated with insulin resistance and higher blood sugar levels. Sources: Leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, sunflower), whole grains, and avocados.
Chromium - enhances insulin’s effectiveness and improves glucose uptake by cells. Sources: Broccoli, whole grains, eggs, nuts, and lean meats.
Cinnamon - contains compounds that may enhance insulin sensitivity and improve glucose uptake by cells. Sources: add 1–2 teaspoons of ground cinnamon daily to your diet—sprinkle on porridge, yoghurt, or in smoothies.
4. Eat Consistently
Skipping meals can lead to low blood sugar, triggering cravings and overeating. Ironically eating less actually leads to eating more! Subsequently you should aim to eat balanced meals at regular times and avoid skipping meals.
Lifestyle Habits to Support Blood Sugar Balance
1. Exercise Regularly
Physical activity helps your cells become more sensitive to insulin. Even a brisk 20–30 minute walk after meals can lower blood sugar levels.
2. Manage Stress
Chronic stress increases cortisol, a hormone that can raise blood sugar and worsen insulin resistance. Practice stress-reducing activities like yoga, meditation, or deep breathing.
3. Prioritise Sleep
Poor sleep disrupts the hormones that regulate hunger and insulin, making blood sugar harder to control. This is why you might find after a bad night sleep you have more sugar cravings. Put into place good sleep hygiene techniques to optimise your sleep quality. If you’re looking for tips on sleep check out my 7 tips to improve sleep here.
The Bigger Picture
Blood sugar balance and insulin resistance are not just about avoiding sugar - they’re about creating a healthy foundation for your body to function optimally.
By focusing on nutrient-dense, balanced meals and adopting supportive lifestyle habits, you can improve insulin sensitivity and in turn, stabilise energy levels, support healthy weight management, balance your hormones, improve your skin and reduce your risk of chronic disease.