Key Nutrients to Support Blood Sugar Control

Maintaining healthy blood sugar levels is crucial for overall health and well-being. It’s especially important to establish healthy ways to support it during perimenopause and menopause due to the natural drop in estrogen. Estrogen helps manage blood sugar, so when levels drop, it is not uncommon for women to suddenly experience higher HgA1C on lab work. Here are some key nutrients that can help support blood sugar control:

Fiber

Fiber is essential for regulating blood sugar levels. It slows down the absorption of sugar into the bloodstream, preventing spikes in blood sugar. Foods high in fiber include:

  • Whole grains such as gluten-free oats, wild rice, and quinoa

  • Legumes like beans, lentils, and chickpeas

  • Fruits such as apples, pears, and berries

  • Vegetables like broccoli, carrots, and Brussels sprouts

  • Nuts and seeds, including chia seeds and flaxseeds

Magnesium

Magnesium plays a significant role in glucose metabolism and insulin function. Adequate magnesium intake can improve insulin sensitivity and help control blood sugar levels. Good sources of magnesium include:

  • Leafy green vegetables such as spinach and kale

  • Nuts and seeds, especially almonds and pumpkin seeds

  • Whole grains like brown rice.

  • Fish, particularly mackerel and salmon

  • ·Avocado and dark chocolate

Chromium

Chromium is a trace mineral that enhances the action of insulin and helps regulate blood sugar levels. Sources of chromium include:

  • Broccoli and green beans

  • Whole grains such as brown rice and gluten-free oats

  • Lean meats like beef and poultry

  • Fruits such as apples and bananas

  • Nuts and seeds

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties and can improve insulin sensitivity. Most people will need to supplement with a high-quality fish oil unless you are consistently eating fatty fish about three times each week. It’s also important to note, plant-based versions are not nearly as bioavailable as animal-based sources. It simply takes far more chia seeds to eat, for example, than what 3-4 oz of salmon can provide for the body. I encourage you to still include plant-based sources but just don’t rely solely on them.. Sources of omega-3 fatty acids include:

  • Fatty fish such as salmon, mackerel, and sardines

  • Flaxseeds and chia seeds

  • Walnuts

  • Algal oil supplements for vegetarians

Vitamin D

Vitamin D deficiency has been linked to impaired insulin function and increased risk of diabetes. Ensuring adequate vitamin D levels can support blood sugar control. Sources of vitamin D include:

  • Fatty fish such as salmon, mackerel, and sardines.

  • Fortified plant-based milk or raw dairy

  • Egg yolks

  • Sunlight exposure

  • Vitamin D supplements

Antioxidants

Antioxidants can reduce oxidative stress and inflammation, which are associated with insulin resistance. Foods rich in antioxidants include:

  • Berries such as blueberries, strawberries, and raspberries

  • Dark chocolate

  • Nuts and seeds

  • Green tea

  • Brightly colored vegetables like bell peppers and tomatoes

Incorporating these nutrients into a balanced diet can help maintain healthy blood sugar levels and support overall metabolic health.