“I know what I should eat. I just can't seem to do it.”
Have you ever found yourself saying that? Maybe you've read the books, tried the diets, and promised yourself that this time you're going to make better choices. But by late afternoon, you're standing in the kitchen looking for something sweet, wondering why your determination disappeared.
And now that fall has arrived, there are pumpkin pancakes, apple pie, and all those wonderful comfort foods we associate with family gatherings and cooler weather.
Did you know your struggle with cravings isn't simply a lack of willpower? What if understanding how your body responds to food could help you make healthier choices without feeling like you're constantly fighting yourself?
Let's Talk About Blood Sugar
When you eat carbohydrates, your digestive system breaks many of them into glucose, a form of sugar your cells use for energy. That glucose enters your bloodstream, causing your blood sugar to rise.
Your pancreas responds by releasing insulin, a hormone that helps glucose move from your bloodstream into your cells. I like to think of insulin as a key that helps unlock the door so glucose can get where it's needed.
This is a normal, God-designed process, and insulin isn't something we should fear. Problems can develop when our cells become less responsive to insulin, a condition known as insulin resistance.
When that happens, the pancreas may need to produce more insulin to help maintain normal blood sugar levels. Over time, insulin resistance can contribute to prediabetes and type 2 diabetes.
But here's something important: craving sweets doesn't automatically mean you have insulin resistance. Hunger, habits, emotions, sleep, and the foods you've eaten throughout the day can all influence your appetite.
Why Your Breakfast May Affect Your Afternoon
Think about what happens when you begin the day with coffee and a muffin or a bowl of sugary cereal. You may enjoy it, but without much protein or fiber, that breakfast might not keep you satisfied for very long.
By midmorning you're hungry, and by afternoon you're reaching for another quick snack. Before long, it feels like you're spending the entire day thinking about food.
Now imagine beginning the day with eggs, berries, and plain Greek yogurt (I like to add cinnamon and vanilla) with nuts and fruit. Those meals provide a combination of protein, fiber, and carbohydrates that may help you feel satisfied longer.
The goal isn't to eliminate carbohydrates. It's to give your body a balanced source of nourishment rather than relying on quick energy alone.
What Changes During Midlife?
As women move through perimenopause and menopause, changes in estrogen, sleep patterns, and body composition can influence metabolic health.
We also tend to lose muscle as we age unless we intentionally work to maintain it. Since our muscles help use glucose for energy, preserving muscle is an important part of supporting healthy blood sugar regulation.
This is one reason I've been talking about my own desire to become stronger. I'm learning that caring for my muscles isn't just about being able to carry groceries or climb stairs. It's also about supporting the way my body uses energy.
Poor sleep can make the situation more difficult. Research suggests that insufficient sleep can increase hunger and reduce insulin sensitivity, making our everyday choices feel more challenging.
Could the Order You Eat Your Food Make a Difference?
I've been reading more about blood sugar, and one idea that caught my attention is surprisingly simple: the order in which we eat our food can influence our blood sugar response.
Researchers have studied what happens when people eat vegetables and protein before eating carbohydrate-rich foods. In several small studies involving people with type 2 diabetes or prediabetes, this approach reduced the blood glucose spikes after a meal.
Here's how that might look at your dinner table.
Imagine you're having roasted chicken, green beans, and mashed potatoes. Instead of beginning with the potatoes, you enjoy your green beans first, then your chicken, and finally your potatoes.
The fiber in vegetables, along with protein and other components of the meal, can influence digestion and the rate at which glucose enters the bloodstream.
I love that this idea doesn't begin by telling us everything we must give up. Instead, it invites us to think about how we combine and enjoy the foods we're already eating.
Of course, we don't have to turn every meal into a complicated routine. The amount and type of carbohydrates we eat, our overall eating pattern, and our individual health needs still matter. Food order is one possible tool, not a requirement for healthy eating.
Recently, I've been doing a waking test and an after-meal test, two hours later, depending on how I feel, to see which foods cause glucose spikes. If you don't have a CGM, continuous glucose monitor you might get an at-home one like me.
Three Simple Ways to Support More Balanced Eating
If you've been struggling with cravings, I wouldn't encourage you to begin another restrictive diet. Instead, consider a few practical changes that may help you feel more nourished and satisfied.
- Build a balanced plate. Include protein, fiber-rich vegetables, and an appropriate portion of carbohydrate-rich foods. Healthy fats can also contribute to a satisfying meal.
- Experiment with food order. Try eating your vegetables and protein before your starches and notice how you feel afterward.
- Pay attention to sleep and movement. Adequate rest and regular activity, including strength training, support metabolic health.
These habits aren't a substitute for blood sugar testing. If you're experiencing persistent, unusual hunger, excessive thirst, frequent urination, or unexplained fatigue, it's worth getting your Lab Work done with Optimal Ranges. These are in the prevention range where Standard Ranges are in the disease range.
Let's Talk About Food Guilt
There's one more piece that I don't want to overlook.
Imagine sitting around the table with your family; everyone is enjoying a slice of warm homemade pecan pie (because I don't care for pumpkin pie). Everyone is laughing and sharing stories, but instead of enjoying the moment, you're thinking about how much sugar you've eaten and what you'll have to do tomorrow to make up for it.
It's sad how easily healthy eating can become another source of pressure for women. God never intended food to become a constant battle between enjoyment and guilt. We can care about nutrition while recognizing that meals also bring people together and create memories.
All things are lawful unto me, but all things are not expedient:
all things are lawful for me,
but I will not be brought under the power of any. I Corinthians 6:12
One dessert doesn't erase a week of nourishing meals, unless you're in the middle of breaking addictions or you know it will have a negative effect on your health, limiting your ability to fulfill your responsibilities. Then it’s not expedient for you and should be declined.
Know your weaknesses and limitations before you go. Prepare something to share that you feel comfortable eating. And if you’re tempted above that ye are able, and don’t prepare or accept a way of escape, it means you need to strengthen your health stewardship boundaries and mindset around them.
Wisdom Instead of Willpower
“Through wisdom is an house builded; and by understanding it is established.”
Proverbs 24:3
I love that picture of building something through wisdom and understanding. It reminds me that lasting health habits aren't established through frustration or punishment, but through learning and faithfully practicing what we know.
Perhaps this fall, instead of promising yourself another season of stricter rules, you could begin asking different questions. Am I nourishing my body well? Am I getting enough rest? Are my meals satisfying?
As we learn how our bodies function through experimenting, testing, and lab work, we can make choices that support our health while leaving room for the simple pleasures of life.
You don't have to spend another season fighting yourself over food. You can learn to nourish your body with wisdom, enjoy your favorite traditions with moderation or modifications, and leave the guilt behind.
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