12 Best foods for Blood Sugar Balance & Hormonal Health
Let’s be honest. Balancing your blood sugar sounds like the most dry and boring topic ever. But you know what isn’t boring? Going out with the girls and them asking you about your new glow. Having a more stable mood where you fight less with your husband a week before getting your period. Getting your headspace back since you aren’t thinking about food 24/7. Ditch dieting in exchange for experiencing the joy and beauty of a really good meal that works FOR your body and not against it.
If you struggle with energy crashes that prevents you from completing your daily to-do list, intense cravings (especially before your period) that makes you feel bloated and terrible in your clothes, or feel like you're on a constant blood sugar rollercoaster leading to an underlying anxiety each day—you are not alone. The connection between your blood sugar and your hormones is real, and your plate can either fuel that chaos or help you find your flow.
The good news? You don’t have to overhaul your entire diet or cut out foods you love. By intentionally including foods that support both blood sugar and hormone function, you can feel more balanced, energized, and in tune with your body—especially if you’re navigating type 1 diabetes, PCOS, or just trying to feel good in your cycle.
Let’s break down 12 powerful foods to support your body naturally.
Why Blood Sugar Balance = Hormone Balance
When your blood sugar spikes and crashes all day, it throws off your cortisol, insulin, and even your sex hormones like estrogen and progesterone. Over time, this can lead to:
Increased inflammation
Mood swings
Cravings
Trouble sleeping
Worsened PMS or irregular cycles
On the flip side, steady blood sugar = steady hormones = more energy, better moods, less stress on your system.
these foods are a great place to start.
12 Foods to Add to Your Plate Now
1. Chia Seeds
Rich in fiber and omega-3s, chia seeds slow down digestion and help prevent post-meal blood sugar spikes. Sprinkle them into smoothies, yogurt, or make chia pudding.
2. Eggs
A blood sugar–stable superstar: high in protein and rich in choline (which supports liver detox—important for hormone balance). Start your day with eggs for steady energy.
3. Lentils
These plant-based powerhouses are full of fiber and iron. Their slow-digesting carbs help avoid crashes, and they support estrogen metabolism. Add them to soups, stews, or bowls.
4. Sweet Potatoes
High in fiber and complex carbs, sweet potatoes help replenish glycogen in the luteal phase and support progesterone. Roast them in olive oil or mash with cinnamon.
5. Broccoli Sprouts
These tiny greens are rich in sulforaphane, which helps your body clear out excess estrogen. Add them to salads, wraps, or smoothies for a hormone-supportive boost.
6. Salmon
A top source of omega-3s and vitamin D, which support insulin sensitivity and reduce inflammation. If you're not into salmon, try sardines or mackerel.
7. Olive Oil
Loaded with healthy fats and antioxidants, olive oil helps regulate insulin and supports hormone production. Drizzle it over roasted veggies or use it in dressings.
8. Pumpkin Seeds
Especially supportive during the luteal phase, pumpkin seeds provide magnesium, zinc, and tryptophan—key nutrients for mood and hormone balance.
9. Cinnamon
This warming spice has been shown to improve insulin sensitivity. Sprinkle it into coffee, oatmeal, or smoothies.
10. Avocados
Packed with fiber and healthy fats, avocados stabilize blood sugar, support hormone production, and help with nutrient absorption. Add to toast, bowls, or even smoothies.
11. Dark Chocolate (70%+)
Yes, really. Dark chocolate is rich in magnesium and antioxidants. It supports stress resilience and can actually improve insulin sensitivity. Just pair it with protein or fat.
12. Greek Yogurt (if tolerated)
Full of protein and probiotics, Greek yogurt helps balance gut health, which is directly connected to hormone regulation. Choose full-fat and no-added-sugar varieties.
How to Build Blood Sugar–Friendly Meals Daily
The key to steady energy and hormone support? Build your meals around the Feel-Good Plate:
Protein + Fiber + Fat + Quality Carbs
This simple combo keeps blood sugar stable, supports hormone function, and keeps you full and satisfied.
The key to eating really good? Approaching food through this lens. You aren’t limited to the food in your house.
Get you that breakfast burrito at your favorite coffee shop.
Get your favorite pastry on a Saturday morning.
Just look at what you can add in. (can you add a protein with your pastry? Can you add avocado to your burrito?)
Instead of focusing on restricting. Focus on what you can add in. Over time you will have freedom in food choices, a more stable blood sugar, and therefore all the benefits of thriving hormonal health.
***if you have a balanced breakfast 30 minutes-1 hour after you wake up. I like to call it the anchor of my day. If I skip a protein-rich breakfast (20-30g of protein), then I will see a massive difference in my time in range throughout the day on my continuous glucose monitor.
Ready to Feel Better?
I work with clients 1:1 to optimize their hormonal health, decrease inflammation, and eat good while they are at it. I believe dieting is where joy goes to die. I believe that food is an art and a joyful part of life and community with others. In our society food has been distorted and made to make women feel guilt and shame in a way that is ruining the richness of our tables. I help women with Type 1 Diabetes, PCOS, or hormonal imbalances feel like themselves again. Without restriction. Without rigid plans. Fill out my contact me form here if you are interested in ditching the dieting for good.
P.S. Share this with a friend who needs to see it—and tag me on Instagram when you try one of these foods!
