How to beat sugar cravings and energy slumps

If you're experiencing frequent energy crashes, intense sugar cravings, and mood swings, it may indicate that blood sugar imbalances are disrupting your body.

Blood sugar, known as glucose, serves as the main energy source for the body. It powers your cells, muscles, and brain, helping you remain active and focused. When you consume carbohydrates, your body breaks them down into glucose, which then enters the bloodstream. In response, the pancreas secretes insulin, a hormone that facilitates the movement of glucose into cells, where it can be used for energy or stored for future use.

Insulin resistance occurs when the body’s cells become less responsive to insulin, meaning the pancreas has to produce more of it to keep blood sugar levels in check. As insulin becomes less effective at transporting glucose into cells, it leads to higher levels of glucose in the bloodstream. The pancreas tries to compensate by releasing even more insulin. Over time, this puts extra strain on the pancreas, eventually leading to higher blood sugar levels and an increased risk of developing type 2 diabetes.

The good news is that there are ways to take back control!

What can affect blood sugar?

• diet

Foods high in sugar and refined carbohydrates, such as white bread, pastries, and processed cereals, can lead to rapid increases in blood sugar levels. These items are digested and absorbed quickly, resulting in a sharp rise in glucose in the bloodstream. In response, the body releases a significant amount of insulin to reduce blood sugar levels. Regular consumption of sodas, energy drinks, or even some fruit juices can contribute to these spikes. While insulin reduces blood sugar, its rapid action can lead to a significant drop, resulting in feelings of fatigue, irritability, and an increased desire for sugar—triggering a frustrating cycle known as the “blood sugar rollercoaster.”

• sleep

Lack of quality sleep or inadequate rest can lead to increased insulin resistance, which makes it more challenging for your body to manage blood sugar levels. Additionally, it boosts cortisol, a stress hormone that can further elevate blood sugar.

• stress

Long-term stress activates the release of cortisol and adrenaline, which raises blood sugar levels as part of the body’s “fight or flight” response. This stress response can lead to emotional eating, prompting individuals to turn to comfort foods that are rich in sugar or fat, further disrupting blood sugar balance.

• alcohol and caffeine

Excessive alcohol consumption can lead to blood sugar imbalances, resulting in either spikes or drops in levels based on the type and quantity consumed. It also disrupts the liver's ability to manage glucose. Likewise, high caffeine intake may temporarily elevate blood sugar by triggering adrenaline release, particularly in those with insulin resistance or diabetes. Sugary coffee beverages and additional sweeteners can further exacerbate blood sugar spikes.

• gut health

Gut health plays a crucial role in regulating blood sugar levels. The bacteria in our gut assist in digesting the food we consume, generating important metabolites, and enhancing insulin sensitivity. When the gut is unhealthy, it can result in inflammation, insulin resistance, and inadequate glucose control. Additionally, a damaged gut lining—often referred to as leaky gut—means harmful substances can enter the bloodstream, which can further upset blood sugar balance.

How to balance blood sugar levels naturally

• a healthy diet

Bring whole foods, good quality protein, healthy fats and high fibre food into your diet. Incorporating a balance of these food groups in every meal helps keeping blood sugar levels stable and maintaining steady energy throughout the day.

Avoid ultra-processed foods, refined carbohydrates and sugary snacks that cause rapid spikes and crashes in blood sugar levels. These foods not only disrupt glucose metabolism but often contain harmful additives, preservatives and unhealthy fats that increase inflammation and insulin resistance. 

• sleep and stress management

Practices such as mindfulness, deep breathing, and spending time outdoors can effectively lower stress levels and enhance insulin sensitivity. Aim to get 7 to 9 hours of quality sleep each night and establish a regular sleep routine. Cutting back on screen time before bedtime can facilitate better sleep, as blue light from devices may disrupt sleep quality.

• exercise

Exercise promotes the use of glucose by your muscles for energy, enhancing insulin sensitivity and reducing blood sugar levels. Options such as walking, strength training, or Pilates are great choices. Aim for a minimum of 30 minutes of moderate exercise on most days of the week.

• Fermented foods to support gut health

Consuming fermented foods such as sauerkraut, kimchi, and kefir, along with prebiotic-rich options like garlic, onions, and artichokes, nurtures a healthy gut microbiome by feeding beneficial bacteria. Fermented foods supply probiotics that enhance digestion, strengthen immune function, and improve insulin sensitivity. Prebiotics nourish these healthy bacteria, encouraging their growth and enabling them to produce short-chain fatty acids that help reduce inflammation and enhance blood sugar regulation.

Balancing blood sugar is not about achieving perfection; it’s about making consistent and mindful choices. By incorporating nourishing foods into your diet, managing stress effectively and staying physically active, you can stabilise your blood sugar levels, increase your energy levels and lower your risk of diabetes.

I hope you enjoyed this article and found some valuable tips. Please let me know how you got on with these, and don’t forget to sign up to the Healthy Roots newsletter for more tips, and to be informed of upcoming events.