Keeping your blood sugar levels balanced for sustained energy

February 5, 2025

Balancing Blood Sugar for Steady Energy

Feeling fatigued or stuck on an energy rollercoaster? You’re not alone — many of us have battled the dreaded 3pm slump (hello, sugar cravings!). But the good news is that balancing your blood sugar levels can go a long way toward keeping your energy steady and your cravings in check.

Why Blood Sugar Balance Matters

When your blood sugar fluctuates too much, it can contribute to:

Fatigue
Food cravings
Low motivation
Difficulty concentrating
Weight gain

Here’s what’s happening: when you eat foods high in sugar or refined carbohydrates (think processed snacks, processed carbs, sugar and baked goods), your blood sugar spikes. This triggers a surge in insulin — the hormone that helps move glucose into your cells to be used for energy.

The problem? What goes up must come down. After the spike comes the crash, leaving you tired, craving more sugar, and stuck in a cycle of highs and lows.

Over time, if your blood sugar is frequently spiking and crashing, your cells can become insulin resistant — meaning they stop responding properly to insulin. This leads to even more sugar cravings, less energy, and, if left unaddressed, can progress to type 2 diabetes.

Could You Be Experiencing Insulin Resistance?

Here are a few signs to watch for:

Constant sugar or carbohydrate cravings
Feeling unwell, irritable or ‘hangry’ when you haven’t eaten for a while
Carrying stubborn weight around the stomach
Feeling tired after meals and lacking the energy to exercise

How to Balance Blood Sugar (and Keep Your Energy Stable)

One of the best ways to stabilise your energy throughout the day is to manage your blood sugar with smart food choices. And yes, it really is that simple! It just takes a little planning and consistency.

Key tips:

🥗 Build balanced meals
Each meal should include:

Plenty of vegetables or salad greens
Good quality protein, such as meat, chicken, fish, eggs, tofu, legumes, quinoa, lentils
Healthy fats, think avocado, nuts, seeds, olive oil, flaxseed, coconut oil, eggs, and oily fish

Protein and fat help slow the release of glucose into the bloodstream, keeping you fuller for longer and preventing sharp spikes and crashes.

🚫 Limit refined carbohydrates and high sugar foods
Processed foods like white bread, pasta, pastries, crackers, cakes, chocolate, biscuits and lollies can quickly spike blood sugar and set you up for that inevitable crash.

Fun fact – The World Health Organisation recommends no more than 6 teaspoons (around 24g) of sugar per day from all sources. Check labels on things like muesli, yoghurt and juice, you might be surprised!

🍽️ Eat regularly
Aim to eat every 4-5 hours. Going too long without eating can cause blood sugar to drop, triggering a stress response and leading to more cravings. Keep some healthy snacks on hand to bridge the gap between meals.

🌿 Include blood sugar friendly nutrients
Certain nutrients support healthy insulin function:

Magnesium – found in leafy greens (spinach, silverbeet, kale), almonds, cacao, quinoa
Chromium – found in eggs, broccoli, nuts, seeds, asparagus, mushrooms

Incorporate these foods into your routine to give your body an extra helping hand.

Final Thought: When it comes to balancing blood sugar, it’s all about what you do consistently. Small daily habits really do add up. Nourish your body with the right foods, keep your meals balanced, and give your energy levels the steady support they deserve.