5 Foods to Stabilize Blood Sugar

by Barbara Mendez, RPh, MS on March 17, 2014

Good morning everyone and Happy Monday!

Do you find yourself waking up tired making it hard to get your day started in a robust way? Do you get big dips in your energy levels in the afternoon? Are you gaining weight in your mid-section and uncertain as to why?

All of these symptoms could be signs that you have an unstable blood sugar, also known as Hypoglycemia.

Your blood sugar waxes and wanes throughout the day depending on the foods you’ve eaten and when you have eaten them. If you have a big candy bar, for example, your blood sugar will spike upwards and then come crashing down not long after leaving you feeling tired, foggy and hungry for more sugar.

Hypoglycemia can increase your cravings and appetite, leading to weight gain. It can also leave you feeling depleted. As importantly, Hypoglycemia can be the first step towards developing pre-diabetes and eventually, Type 2 Diabetes. Fortunately though, this problem is easily corrected through diet.

In today’s Motivational Monday, I am going to share with you the 5 foods you can include in your diet right away to stabilize your blood sugar. By including these foods in your diet you can start feeling full longer, have better energy levels and reduce your cravings and appetite.

Once you have watched the video, I’d love to hear from you! Do you have hypoglycemia and if so, what foods or habits are essential for you to keep it under control? Let me know in the comments below.

I hope you are all of to a great week and that the weather in your part of the world is beautiful and on its way to becoming warm…


{ 15 comments… read them below or add one }

Mohammad Siddique March 17, 2014 at 6:43 pm

Thanks for awesome advice ON this Blog, I will request to consider topic Depression
and Mood disorders and Brain Nutrients, wish u a delightful a day ahead.

Best Regards,


Barbara Mendez, RPh, MS March 18, 2014 at 7:40 am

Hi Mohammad. There are a few videos on the site that deal with mood and depression. Go to the “search” section of the blog and type in “mood” and “depression”. You should easily be able to find it. :)


Mohammad Siddique March 18, 2014 at 3:32 pm

Thanks very much.



joanne K April 7, 2014 at 8:39 am

hi Barbara, I my non fasting glucose is usually ranged from 85-88, I did a re take of it on a fast and it was 49! Yikes! I take very good care of myself eating lots of fresh organic leafy greens, beans, cinnamon, and spelt, ( I definitely treat myself to pizza), should I be concerned?


Barbara Mendez, RPh, MS April 7, 2014 at 9:33 am

Hi Joanne…
Yes, it’s possible you may have hypoglycemia based on those numbers. If you go too long without eating do you get irritable, shaky, or headaches? These are all signs of hypoglycemia. You should discuss with your doctor if you are concerned. If you start the suggestions I outlined in the video, that would be helpful.
Best to you,


sonia March 17, 2014 at 1:41 pm

I have a teenager at home who wants to eat the food eaten for the majority of the classmates “junk food” any suggestions how to hide good food on the bad


Barbara Mendez, RPh, MS March 18, 2014 at 7:42 am

Add lettuce and tomatoes to sandwiches, add vegetables to pasta, scramble up some spinach with eggs…. it takes a little effort but it works. Another option is making her a protein smoothie and putting spinach in that. If you use berries, the purple will cover the green… it is a process but start with one thing at a time…


Rick Kelly March 17, 2014 at 9:40 am

Hi, Barbara, three months ago I had all the symtoms of hypogly cemia before I started to listening to your videos and took your advise in eating better. I incorporated all 5 foods in my diet with other suggestions and it really gave me energy, clear thinking and weight loss in my life. I also tried the water with a slice of lemon in the morning to get going. Im training for a 5 k in may with my dog Molly. Whenever I go food shopping I think of your videos and what would you think of what what I bought. With your advise I now have energy all day to do what Ive planned. Thanks, Rick


Barbara Mendez, RPh, MS March 17, 2014 at 9:57 am

I gotta say, I am feeling the love this morning between you and the comments below! I am SO happy to know that my videos have made such an impact on your lifestyle Rick, and that you are feeling well and thriving because of the changes you’ve made! You made my day!
Happy St. Paddy’s!


lisa March 17, 2014 at 9:09 am

hi barbara! back in the day i would eat a pack of m&m’s around 3 or 4 in the afternoon. it would give me energy but i would crash soon after but it did what i needed it to do. i also had unstable blood sugar and would find myself very hungry at certain points in the day. with your help i changed all of that! i started to eat more beans and greens and nuts. i am still trying to like cinnamon but i do add it to some recipes. what you say in your video is true and i am proof! i no longer have that terrible starving low blood sugar feeling and i am stable throughout the day. everyone should listen to you!


Barbara Mendez, RPh, MS March 17, 2014 at 9:58 am

Thanks for sharing that Lisa! I am so glad to know I was able to help you get on a good eating track. You have certainly taken it to another level which amazes and pleases me!
Hope all is well with you!


stacey March 17, 2014 at 8:33 am

Once again — GREAT advice. Thanks for the reminder about the cinnamon…I’m going to add it to my smoothies.


Barbara Mendez, RPh, MS March 17, 2014 at 8:40 am

Thanks Stacey! And congrats on the 1/2 Marathon!


Donna March 17, 2014 at 8:25 am

I have to say this is such a refreshing Blog,uplifting and clarity is superb … Curious if cinnamon, in the evening is contributing to or part of poor sleep habits?
Thoroughly enjoy your advise Barbara!


Barbara Mendez, RPh, MS March 17, 2014 at 8:41 am

Hey Donna! THanks so much on your feedback about the blog. It is very nice to hear!
Cinnamon should not be keeping you up at night. Perhaps it is what you are having the cinnamon with? If there is any sugar in your evening meal, that could be the reason.
I hope this helps! Stay well! B


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