Blood Sugar and Why You Should Curb Your Cravings Now

A decade ago, I was confident I had my health dialed-in: hot vinyasa yoga 3–4 times a week; a low-fat, whole-grain–rich diet, and “clean” alcohol like wine or vodka sodas. Yet most days, I found myself battling fatigue and irritability, and constantly craving sugary snacks.

Anyone who knows me well knows I am the dessert and pastry queen.

In 2016, I had a serious wake-up call during my annual check-up when my doctor informed me that my HbA1c, a marker of average blood sugar, was on the cusp of prediabetes. With a family history of diabetes, I realized I wasn’t just at risk; I was genetically predisposed. My doctor’s message was clear: make meaningful changes now before this silently escalating health concern translated into something more serious.

Fast forward to today, and there is far greater public awareness of the inflammatory impacts of refined white sugar and processed carbohydrates. Many people have shifted toward higher-protein or lower-carb eating patterns.

I’m not here to vilify sugar.

Instead, I want to highlight the role of insulin resistance and prediabetes during perimenopause, and simple, preventive measures you can take to protect your long-term health but continue to enjoy some of the desserts you love today.

Prediabetes and Diabetes: Terms to know

HbA1c (glycated hemoglobin) measures the percentage of sugar bound to your red blood cells over the past 2–3 months. It’s one of the most reliable markers of long-term blood sugar control (CDC).

HbA1c diagnostic thresholds (Mayo Clinic):

• Normal: HbA1c below 5.7%

• Prediabetes: 5.7% to 6.4%

• Diabetes: 6.5% or higher on two separate tests (or once, if symptoms are present)

Fasting blood glucose (Mayo Clinic):

• Normal: below 100 mg/dL

• Prediabetes: 100–125 mg/dL

• Diabetes: 126 mg/dL or higher

What is Insulin Resistance?

Insulin resistance occurs when your cells become less responsive to insulin, the hormone that helps move glucose from your bloodstream into your cells for energy. To compensate, the pancreas produces more insulin. Over time, this can lead to chronically high insulin and blood sugar levels, setting the stage for prediabetes and, eventually, type 2 diabetes.

Why Blood Sugar and Insulin Resistance Matter—Especially in Midlife

During perimenopause, fluctuations in estrogen and progesterone can make the body more insulin resistant. Estrogen helps cells absorb and use glucose effectively, so when levels drop, blood sugar control often becomes less efficient. This can contribute to:

• Increased abdominal (visceral) fat storage

• More frequent sugar cravings

• Higher fasting glucose levels

This hormonal shift means women in midlife are more susceptible to developing insulin resistance, even if they have maintained the same diet and exercise habits for years.

Elevated blood sugar, even in the prediabetic range, significantly increases the risk of heart disease, nerve damage, kidney disease, and vision problems (Cleveland Clinic).

Maintaining HbA1c below 7% (or even lower for those without diabetes) is a widely recognized clinical goal for reducing complications.

Dietary and Lifestyle Adjustments That Worked for Me

• Track blood sugar levels with a continuous glucose monitor ("CGM") such as Dexcom G7 or Freestyle Libre3

• Start the day with protein

• Increase nutrient-rich leafy greens and prioritize soluble fiber

• Replace refined snacks with whole foods like nuts and berries.

• Reduce alcohol frequency to support liver and metabolic function.

• Swap refined white sugar for lower glycemic alternatives

• Incorporate daily Zone 2 movement (like brisk walking) after your largest meal.

• Add supplementation to moderate blood sugar spikes and crashes

Key Takeaways

Pre-diabetes often develops silently, even in those who appear “healthy.” Consider pre-diabetes as an early warning sign and an opportunity to change course.

If pre-diabetes or diabetes runs in your family, talk to your doctor about:

• Fasting glucose

• Fasting insulin

• HbA1c

• CGM to monitor your blood sugar levels when and what you eat

  
  

Small, strategic changes—especially around what, when, and how much you eat—can stabilize blood sugar, reduce cravings, and protect against early-onset diabetes. For me, catching this early allowed me to reset not just my lab results, but also my energy, mood, and overall health trajectory.

Disclaimer: This article is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making any changes to your diet, exercise, or health regimen, especially if you have an existing medical condition or family history of disease.