One of the most overlooked aspects of managing menopause and perimenopause symptoms is blood sugar control. Specifically, how your insulin response to food impacts your energy, mood, weight, and hormones.

Why It Matters: As oestrogen levels decline during perimenopause and menopause, your insulin sensitivity naturally drops. That means your body doesn’t process glucose (sugar) from food as effectively. Instead of using it for energy, your body is more likely to store it as fat, especially around the midsection.

On top of that, frequent blood sugar spikes and crashes can lead to: 

→ Intense fatigue 

→ Brain fog 

→ Increased hot flushes 

→ Sugar cravings 

→ Mood swings 

→ Disrupted sleep 

This is why focusing on a low-GI (glycaemic index) meal plan becomes so important.

What is Low-GI Eating?

The Glycaemic Index ranks foods based on how quickly they raise blood sugar levels. 

- High-GI foods (like white bread, sweets, juices) cause a rapid spike—then a crash. 

- Low-GI foods (like oats, sweet potato, legumes, whole grains) release energy slowly and keep insulin levels stable. 

Keeping insulin steady helps support hormone balance, reduces fat storage, and improves long-term energy and focus.

How to Build a Low-GI Meal Plan (That Still Feels Good to Eat):

1. Prioritise Protein

- Include protein with every meal to slow glucose absorption and keep you full 

- Examples: eggs, Greek yoghurt, tofu, grilled chicken, legumes, or protein smoothies 

2. Swap High-GI for Low-GI Carbs

- Instead of white rice → Try brown rice or quinoa 

- Instead of white bread → Try sprouted grain or sourdough 

- Instead of cereal or muesli bars → Try overnight oats or chia pudding 

3. Add Fibre + Healthy Fats

- Fibre slows digestion and lowers the GI of a meal 

- Fats support hormone production and satiety 

- Add-ins: avocado, flaxseeds, olive oil, nuts, leafy greens, and cruciferous veggies 

4. Keep Meals Balanced and Simple

Think of every plate as a mix of: 

- Lean protein 

- Low-GI carbs 

- Colourful veg 

- Healthy fats 

Example meal: Grilled salmon, roasted sweet potato, spinach salad with olive oil + seeds

Why This Works Long-Term

By reducing the insulin response at each meal, you're: 

- Supporting hormonal balance 

- Minimising fat storage 

- Reducing inflammation 

- Preventing energy crashes 

- Stabilising mood and sleep 

And most importantly, you're fuelling your body in a way that works with your hormonal phase, not against it.