Eat to Thrive in Menopause: The ZAOWOMAN Guide to Blood Glucose Balance

At ZAOWOMAN, we see menopause as a time to step into deeper knowledge and ownership of your health. One of the most powerful ways to do this is through the way you eat, and a key principle that makes a difference in energy, mood, weight, and long-term health is blood glucose balancing.

When blood sugar swings up and down, it affects everything from cravings and concentration to sleep and hormonal health. During perimenopause and menopause, falling oestrogen and progesterone make our bodies more sensitive to these fluctuations, increasing the risk of insulin resistance, weight gain, inflammation, and energy crashes. But by learning how to steady your glucose levels, you can feel more in control and resilient in your body.

Why Blood Glucose Balance Matters More in Midlife

Hormonal changes during menopause alter how your body uses and stores energy. Lower oestrogen can reduce insulin sensitivity, making it easier for blood sugar to spike after carbohydrate-heavy meals. Over time, repeated spikes and crashes can drive fat storage, especially around the middle, and raise the risk of type 2 diabetes.

Keeping your blood glucose steady is not about cutting all carbs or following extreme diets. It is about pairing foods, choosing the right order to eat them, and focusing on nutrient quality so your body digests and absorbs energy in a way that supports stable mood, clear thinking, and healthy metabolism.

The ZAOWOMAN Principles of Glucose-Friendly Eating

Start with protein at every meal and snack. Protein slows digestion and helps keep blood sugar steady for longer. Aim for 20–30 grams at each meal, from sources like eggs, fish, chicken, Greek yoghurt, lentils, tofu, or tempeh.

Add healthy fats and fibre. Foods rich in omega-3s, monounsaturated fats, and plant-based fibre further slow glucose absorption and keep you feeling satisfied. Think avocado with eggs, olive oil on vegetables, nuts with fruit, chia seeds in yoghurt.

Eat vegetables first. Research shows that eating non-starchy vegetables before carbs can reduce the blood sugar spike from that meal. Start lunch or dinner with a salad or steamed greens, then move to protein, fats, and finally starches or fruit.

Choose whole, slow-release carbohydrates. Opt for foods that digest slowly and are rich in nutrients, such as oats, quinoa, brown rice, sweet potatoes, and whole fruit over refined grains or sugary snacks.

Avoid naked carbs. Having bread, pasta, or fruit on its own can cause a rapid spike followed by a crash. Pair them with protein or healthy fats to keep energy steady.

Hydrate well. Dehydration can be mistaken for hunger and can also impact glucose control. Herbal teas and water are best.

Limit added sugars and refined flours. These are absorbed quickly and create sharp rises and falls in blood sugar, which can worsen fatigue, irritability, and cravings.

The Benefits You Can Expect

Balancing your blood glucose can deliver far more than weight control. Women in midlife who make these changes often notice:

• More sustained energy and fewer afternoon slumps.

• Easier weight management and reduced belly fat.

• Fewer cravings for sugary or starchy foods.

• Better mood and more stable emotions.

• Improved sleep quality.

• Reduced risk of metabolic conditions such as type 2 diabetes.

How to Put This Into Practice

• Breakfast: Break your fast with protein. For example, a mushroom omelette with greens, or porridge made with protein powder, nuts, and seeds.

• Lunch: A big salad with a protein source like salmon, chicken, or chickpeas, drizzled with olive oil and topped with pumpkin seeds.

• Dinner: Start with steamed vegetables, follow with grilled fish or tofu, and then add a portion of quinoa or sweet potato.

• Snacks: Keep them balanced, such as Greek yoghurt with berries, hummus with vegetable sticks, or a boiled egg with a handful of almonds.

If you drink alcohol, have it with food and choose options that do not add extra sugar, such as wine in moderation or spirits with soda water.

The ZAOWOMAN summary

Blood glucose balancing is not a trend or a rigid set of rules. It is a way of eating that works with your changing biology to keep you energised, clear-headed, and in control.

Menopause is a time to nourish yourself deeply, not restrict or punish your body. By combining stable blood sugar with regular movement, quality sleep, and self-care, you lay the foundation for decades of strength, vitality, and joy.