How Women Over 50 Should Be Eating To Balance Blood Sugar

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As our age increases, our blood sugar (glucose) levels tend to as well, and insulin becomes less and less effective at bringing it down. This means that the older we get, the more caution we have to take when it comes to eating sugar or anything that gets metabolized like sugar (aka pretty much all carbohydrates, especially the refined ones). If you eat more than your metabolic capabilities can handle, not only will you gain weight, but you’ll also increase your body fat, increase your risk of chronic health issues, and accelerate the aging process! These are outcomes we want to avoid at all costs. 

Below, I’ll explain why, and show you how to do so—including giving you extensive lists of blood-sugar balancing foods and a “day in the life” of blood sugar-balanced eating. 

How Excess Blood Sugar Harms Your Body

First off, excess blood sugar promotes aging—plain and simple. Studies show that consuming sugar, especially refined sugar, can fast-track the aging process through a process called glycation. Glycation occurs when the glucose from the sugar and carbohydrates we eat and digest attaches to proteins such as collagen and elastin in our body and forms new molecules called advanced glycation end products, or AGEs. These AGEs cause wrinkling and sagging of the skin, under-eye circles, and dehydrated skin, as well as widespread inflammation and damage to our organs.  

Aside from affecting your weight, body fat, how well you age, and your wellness in general, your blood sugar levels also have a huge impact on your energy levels, ability to concentrate, and overall mood. So before you think your low-energy, foggy-headed, cranky behavior is just another side effect of aging, think again. These side effects could be a result of one, some, or all of the following factors (all of which negatively impact your ability to balance your blood sugar, especially after 50):

  • Your diet is poor (too many refined carbs).

  • Your daily eating is irregular (you skip meals).

  • Your meals are not balanced (usually not enough protein and too many carbs).

  • You frequently drink alcohol (it causes a blood-sugar roller-coaster effect, especially on an empty stomach)

  • You aren’t sleeping well or regularly (if your sleep is suffering so is your ability to balance your blood sugar)

  • You’re chronically stressed (stress causes the release of hormones that cause blood sugar to elevate, just like when you eat a sugary snack)

  • You’re overweight (excess body fat releases hormones and messages in the body that can interfere with the way your body controls blood sugar)

  • You have nutrient deficiencies (certain key nutrients keep blood sugar in control; if our diets are devoid of them, our blood sugar cannot be balanced)

Fortunately, there are ways you can balance your blood sugar, many of which involve reversing the habits listed above. 

Tips For Balancing Your Blood Sugar:

  • Do not skip breakfast. Start your day with a protein-rich breakfast within one hour of waking.

  • Do not go long periods of time without eating. Eat protein-rich snacks (if needed), and space out meals evenly throughout the day. Some people do best with five to six small meals, and others do best with three meals per day. Experiment and see what works best for you.

  • Balance your meals and snacks. Eating meals that contain a source of protein, healthy fats, high-fiber veggies, and a small amount of complex carbs will help stabilize your blood sugar.

  • Exercise for at least 30 minutes a day. Exercise reduces blood sugar by improving glucose metabolism.

  • Focus on getting more, better quality sleep. Getting enough sleep makes it harder for your cells to take up glucose, which leads to higher blood sugar.

Below, you’ll find lists of the best proteins, fats, veggies, fruits, and more that will help balance your blood sugar. Work these into your diet as much as you can—you’ll feel and see a difference!

Lean, Clean Proteins

  • Pasture-raised poultry

  • Grass-fed meat (beef, bison, lamb, venison)

  • Wild fish

  • Omega-3 rich eggs

  • Whey protein powder (high-quality and unsweetened)

  • Plant-based, high-fiber protein (legumes, beans, peas, pea protein powder)

Healthy Fats

  • Omega-3 rich eggs

  • Wild salmon and other fatty fish

  • Chia seeds

  • Flaxseeds and flaxseed oil

  • Avocado and avocado oil

  • Olives and olive oil

  • Coconut, coconut oil, and coconut milk

  • Grass-fed ghee

  • Raw, unsalted nuts and seeds and nut butter (especially walnuts and almonds)

High Fiber Foods

  • Fruits (especially berries, apples, bananas, oranges, lemons, limes, avocados, passion fruit, pomegranate, Asian pears, kiwi )

  • Vegetables (especially leafy greens, celery, acorn, butternut and spaghetti squash, snap peas, collard greens, artichokes, parsnips, broccoli, Brussels sprouts, sweet potatoes/yams and canned pumpkin, organic and non-GMO popcorn)

  • Beans and peas (especially lima beans, black beans, split peas, lentils, green peas)

  • Nuts and seeds (especially pistachio nuts and almonds)

  • Whole grains (especially gluten-free rolled oats and steel-cut oats, quinoa, buckwheat, amaranth, teff, millet)

Herbs & Spices

  • Cinnamon

  • Turmeric

  • Cayenne pepper

  • Sage

  • Garlic

  • Marjoram

  • Oregano

  • Fenugreek

  • Ginger

Miscellaneous Foods

  • Raw chocolate

  • Apple cider vinegar

  • Green tea

All of the above foods can be used to help balance your blood sugar—just plug them into your meals each day. Here’s an example of a full day of blood sugar-balanced eating. You can adjust these to include foods from the list as well as healthy foods you love! 

Breakfast

  • Always begin with 8 ounces of pure, filtered water upon waking (“a shower on the inside,” as I say).

  • 2 to 3 ounces of protein + 1 complex carb + 1 healthy fat + a source of fiber

  • Example: 1/2 cup roasted sweet potato cubes topped with 2 to 3 scrambled eggs (or sub a vegan protein), 1/4 avocado sliced, 1 tsp flax meal/chia seeds and seasoning of choice

Snack (Optional, but eat if needed)

  • 1 oz protein + 1 low-glycemic fruit

  • Example: 1/4 cup almonds + 1 small green apple

Lunch

  • Always begin with 8 to 10 ounces of pure water with lemon, lime, or cucumber.

  • 4 to 6 ounces high-quality protein + 2 cups non-starchy veggies + 1 to 2 healthy fats + fiber + 1 complex carb (optional)

  • Example: 4 to 6 ounces grilled chicken (or vegan protein) on chopped salad greens + 1/4 avocado + 1/2 tbsp olive oil and 1/2 tbsp vinegar or lemon juice + 1 tsp flax meal/chia seeds + 1/2 cup chickpeas

Snack (Optional, but eat if needed)

  • High-fiber, non-starchy carb

  • Example: raw veggies with 1/3 cup guacamole or hummus

Dinner

  • Always begin with 8 to 10 ounces of pure water with lemon, lime, or cucumber.

  • 4 to 6 ounces lean protein + 2 cups non-starchy veggies + 1 to 2 healthy fats + fiber + 1 complex carb (optional)

  • Example: 4 to 6 ounces grilled salmon (or vegan protein) + arugula salad + 1/2 tbsp olive oil and 1/2 tbsp vinegar or lemon juice + 1 tsp flax meal/chia seeds + steamed broccoli w/garlic and lemon + 1 small sweet potato w/1 tsp grass-fed butter.

By including these healthy and delicious nutrient-dense foods, you'll help to balance your blood sugar as well as age as healthfully as possible. You will feel nourished, satisfied, energetic, and youthful! After all, 50 is the new 30 (or whatever age you feel)!

xo, 

Renata