Blood sugar fluctuations are more common than most people realise and they can affect energy, mood, sleep, and even long-term health. While we often associate blood sugar issues with diabetes, subtle imbalances can happen to anyone, especially with today's fast-paced, high-stress lifestyles.

Being aware that your blood sugar may be out of balance is the first step. With the right nutritional approach, including smart food choices and supportive micronutrients, you can help maintain stable energy levels and manage cravings effectively.

What is Blood Sugar Balance?

Blood sugar, also known as glucose, is the primary energy source for your body and brain. After eating, carbohydrates from food are broken down into glucose, which enters the bloodstream. The hormone insulin, produced by the pancreas, helps transport this glucose into cells, where it's used for energy. But even before insulin resistance develops, milder blood sugar swings can affect how you feel day to day.

Blood sugar balance occurs when glucose levels remain within a healthy range, rising slightly after meals, then gradually returning to baseline. When blood sugar spikes too high or drops too low, it can lead to fatigue, cravings, mood swings, and over time, may increase the risk of metabolic issues.¹

Healthy Blood Sugar Balance

HIGH Emergency!	NORMAL Stable mood, cognition and energy	LOW Emergency!
·        Release of insulin (fat storage hormone)       ·       Weight gain       ·       Inflammation       ·       Damaged arteries       ·       Results in metabolic disease i.e:       ·       Obesity, diabetes, liver issues	·       Balanced stress response       ·       Mental clarity       ·       Mood stability       ·       Regulated hunger signals       ·       Consistent energy       ·       Balanced hormone levels	·       Release of cortisol (stress hormone)       ·       Brain fog       ·       Hungry and irritable       ·       Low energy & fatigue       ·       Cravings, especially sugar and caffeine       ·       Stresses adrenals

 

Maintaining balance isn't about avoiding sugar completely; it's about eating the right foods at the right times, supporting normal insulin response, and nourishing your body with key nutrients.

1. Mid-Morning or Mid-Afternoon Energy Slumps

Do you find yourself desperately reaching for coffee or raiding the snack drawer mid-morning or late afternoon? Those sudden energy nosedives may indicate that your blood sugar is spiking after meals and then crashing rapidly.

Nutrition tips:

• Include protein and healthy fats with breakfast and lunch to slow glucose absorption. Try eggs with avocado, Greek yoghurt with nuts, or oatcakes with nut butter.
• Pairing carbohydrates with fibre-rich vegetables or legumes helps prevent rapid blood sugar spikes and keeps you satisfied longer.

Supplement support:

• Chromium is a blood sugar VIP; it contributes to the maintenance of normal blood glucose levels, which is exactly what you need when energy dips strike. To get the best results from chromium, pair it with cinnamon and a complete range of B vitamins, such as those found in the Altrient B Vitamin & Mineral Complex.

2. Sugar Cravings and Feeling "Hangry"

Intense sugar cravings, irritability, or feeling "hangry" between meals are classic signs of blood sugar swings. When glucose levels fluctuate rapidly, your body sends out urgent distress signals demanding quick energy, usually in the form of something sweet.

Nutrition tips:

• Choose complex carbohydrates such as sweet potato, quinoa, or whole grains that release energy slowly and steadily.
• Include fibre and protein at snacks:  hummus with vegetable sticks, or an apple with almond butter to keep blood sugar from bouncing around.
• Cinnamon adds delicious warmth to meals without any sugar, satisfying sweet cravings naturally. Cinnamon has long been used as a traditional spice, and recent human studies suggest that it may help support healthy blood glucose levels.^2,3

Supplement support:

• Alpha-lipoic acid (ALA) is a naturally occurring compound that plays a role in glucose metabolism at the cellular level. It's involved in the process by which cells take up and utilise glucose for energy, and has been studied for its relationship with insulin sensitivity.⁴ Many people interested in metabolic wellness and blood sugar balance include ALA as part of their supplement routine alongside a balanced diet, particularly when focusing on energy stability throughout the day. Altrient ALA provides the natural form of R-ALA wrapped up in a liposome for maximised bioavailability.

3. Difficulty Concentrating or "Brain Fog"

Ever feel like you're trying to think through a head full of glue? Because glucose is the brain's main fuel source, when blood sugar drops too low, it can impact focus, memory, and mental clarity.

Nutrition tips:

• Snacks with protein and slow-release carbs help maintain stable glucose for cognitive performance. Try oatcakes with cheese, or a handful of nuts with a piece of fruit.
• Include foods rich in B vitamins: eggs, leafy greens, whole grains, fish, and legumes all support your brain's energy needs.

Supplement support:

• B vitamins are your brain's best friends. Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin, folate, and vitamin B12 all contribute to normal energy metabolism and support normal nervous system function.⁵ When blood sugar dips, these vitamins help keep your mental engine running smoothly.
• Zinc contributes to normal carbohydrate metabolism, while selenium helps protect cells from oxidative stress, both supporting your body's natural metabolic rhythm.

4. Unexplained Weight Changes

Frequent blood sugar spikes can increase insulin levels, which may encourage fat storage and affect appetite regulation. Conversely, energy dips can trigger over-snacking or cravings for quick carbs,  leading to a frustrating cycle.

Nutrition tips:

• Focus on balanced meals that combine vegetables, high-quality proteins, healthy fats, and fibre-rich carbohydrates. This combination keeps you satisfied and your blood sugar steady.
• Minimise refined sugar and heavily processed foods, which drive rapid glucose swings.
• Don't skip meals. Regular, balanced eating prevents the blood sugar rollercoaster that leads to poor food choices later.

Supplement support:

• Chromium contributes to normal macronutrient metabolism and the maintenance of normal blood glucose levels, complementing a balanced diet perfectly.
• Cinnamon can be added generously to meals and drinks for flavour without impacting blood sugar the way refined sugars do.

5. Sleep Disturbances or Nighttime Hunger

Blood sugar imbalances don’t just affect daytime energy; they can disrupt sleep, too. Low blood sugar at night may trigger waking, night-time hunger, or restless sleep.

Nutrition tips:

• Include protein and healthy fats in the evening, such as a small portion of cottage cheese with flaxseeds or a handful of nuts. This provides slow-release energy through the night.
• Avoid high-sugar snacks close to bedtime
• Slow-release carbohydrates like oats or quinoa can help maintain steady glucose through the night.

Supplement support:

• Magnesium contributes to normal energy metabolism and plays a key role in muscle function, supporting relaxation and your body's natural rhythm.

Your Blood Sugar Balance Action Plan

Blood sugar balance isn't about deprivation or avoiding sugar completely; it's about steady, nutrient-rich meals and snacks, paired with lifestyle choices that support energy and metabolic health. Key strategies include:

Eating balanced meals with protein, fibre, and healthy fats at every sitting

Using spices like cinnamon to add flavour without sugar

Staying hydrated, sometimes what feels like a sugar craving is actually thirst

Managing stress, cortisol can wreak havoc on blood sugar levels. Take some time to practice meditation, breathing exercises or yoga

Takeaway Message

Your energy, mood, and appetite are often the first signals your body gives when blood sugar is out of balance. By focusing on whole foods, smart meal timing, and supportive micronutrients, you can help stabilise glucose levels, curb cravings, and maintain steady energy throughout the day, naturally, and without drastic restrictions.

Written by: Jacqueline Newson BSc (Hons) Nutritional Therapy

References

1. DeFronzo RA, et al. Insulin resistance: A multifaceted syndrome responsible for NIDDM, obesity, hypertension, dyslipidemia, and atherosclerotic cardiovascular disease. Diabetes Care. 1991;14(3):173–194.
2. Kizilaslan N, Erdem NZ. The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals. Int J Food Sci. 2019 Mar 4;2019:4138534. doi: 10.1155/2019/4138534. PMID: 30949494; PMCID: PMC6425402.
3. Anderson RA, et al. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 2003;26(12):3215–3218.
4. Shay KP, et al. Alpha-lipoic acid as a dietary supplement: Molecular mechanisms and therapeutic potential. Biochim Biophys Acta. 2009;1790(10):1149–1160.
5. Kennedy DO. B vitamins and the brain: Mechanisms, dose and efficacy — A review. Nutrients. 2016;8(2):68.