How to Balance Blood Sugar and Support the Cravings
Navigating Your Moon Phases with Diet
Embrace and nourish every phase of your cycle—with the science, wisdom, and tools to back it up.
No more guessing. We’re breaking down what’s happening in each phase, what your body needs, and how to eat in sync with your cycle.
The luteal phase, which occurs after ovulation and before menstruation, can be challenging. Hormonal shifts cause symptoms like mood swings, fatigue, bloating, and cravings. But here's the thing: you can support your body through this phase by fueling it with the right foods—without sending your blood sugar on a rollercoaster ride.
In this post, we’re focusing on how to stabilize blood sugar during the luteal phase while giving your body the nutrients it needs to thrive. Let’s dive into the foods and habits that support hormonal balance and overall well-being.
Why Glucose Spikes Are a Problem in the Luteal Phase
During the luteal phase, a rise in progesterone can make your body more sensitive to blood sugar fluctuations. That means those sugary cravings can feel irresistible, but consuming high-sugar foods only creates a temporary "high" followed by a crash, leading to mood swings and fatigue.
Instead, we want to focus on foods that provide sustained energy and help balance your hormones. This means avoiding glucose spikes and keeping those cravings at bay.
1. Start with a Savory Breakfast
This is non-negotiable. A sweet breakfast (like smoothies, granola, or muffins) causes a morning glucose spike that sets you up for crashes all day—especially in this sensitive phase.
Instead, go savory:
Scrambled eggs with avocado and greens
Turkey sausage with roasted sweet potatoes
A veggie-packed omelet with olive oil
→ Starting savory = fewer cravings, better energy, and more hormone stability throughout the day.
2. Craving Pasta or Bread? You’re Not Wrong.
If you’re dreaming of pasta, bread, or something fried during your luteal phase—there’s a reason.
Your body is asking for comfort, serotonin, and quick fuel as hormone levels shift. And while sugar crashes are real, that doesn’t mean you have to cut out all carbs or live on kale.
You can eat pasta—you just need to know how and when.
We’re breaking that all down in our upcoming blog:
“When’s the Best Time to Eat Pasta, Bread, and Fried Chicken (by Moon Phase)”
→ Stay tuned. You’re going to want this one.
3. Prioritize Protein and Healthy Fats
Protein and healthy fats are your best friends during the luteal phase. These macronutrients help slow down the digestion of carbohydrates, preventing blood sugar spikes.
Protein: Keeps you full longer and stabilizes blood sugar. Think eggs, Greek yogurt, turkey, chicken, or plant-based sources like tofu and lentils.
Healthy Fats: Slow down digestion and support hormone production. Add avocado, nuts, seeds, and olive oil to your meals.
Pro tip: Add protein to every single meal and snack. Your body needs it more in this phase.
4. Load Up on Fiber-Rich Veggies
Fiber is a powerhouse when it comes to blood sugar regulation. Fiber helps slow the release of sugar into your bloodstream and keeps things moving in the digestive system. Non-starchy vegetables are a great choice to get your fiber without the risk of a glucose spike.
Top fiber-rich foods:
Leafy greens (kale, spinach, chard)
Lentils and chickpeas
Pears, apples with skin
Ground flax or chia seeds
Bonus: fiber helps flush out excess estrogen, which can worsen PMS.
5. Smart Sweet Cravings: Have Dessert After a Meal
If you're craving something sweet (which is totally normal in the luteal phase), timing is everything.
Instead of reaching for sugar on an empty stomach—have your treat after a protein- and fiber-rich meal. This slows down glucose absorption and prevents the blood sugar spike → crash cycle.
Why it works:
Protein, fat, and fiber act like a buffer. They help your body process sugar more slowly, so you get the sweetness without the spike.
Try:
A square of dark chocolate after dinner
Berries with coconut cream
A small cookie after a full lunch—never solo!
Pro tip: Always eat your sweet last—never first thing in the morning or mid-afternoon on an empty stomach.
6. Choose Low-Glycemic Carbs
Carbs are not the enemy, but the type of carbs you choose matters. Focus on low-glycemic options that release sugar slowly into your bloodstream, avoiding the sudden spikes.
Examples: Sweet potatoes, quinoa, brown rice, oats, and legumes like lentils and chickpeas.
7. Support with Magnesium-Rich Foods
Magnesium can help alleviate PMS symptoms like fatigue, cramps, and bloating. It also supports your body’s ability to manage stress and relax.
Choose: sweet potatoes, oats, quinoa, brown rice, beans
Avoid: white bread, pastries, sugary drinks
Low-glycemic carbs give you steady energy without the crash.
8. Sip Herbal Tea
Hydration is essential in the luteal phase, especially when bloating, irritability, and digestive issues creep in. But not all teas are created equal—and this is where plant wisdom shines.
Lemon balm is a secret weapon. It calms the nervous system, eases irritability, supports digestion, and helps with sleep—making it perfect for winding down after a long luteal day.
Peppermint and chamomile help relieve bloating and tension.
Ginger is ideal if cramps start early or if you’re feeling sluggish.
Chrysanthemum tea, a staple in Traditional Chinese Medicine, is known for clearing internal heat and easing irritability and headaches. But note: it’s a cooling herb. If you tend to run cold, save it for ovulation or use it sparingly in the luteal phase to avoid disrupting your body’s needed warmth.
☯️ TCM Insight: The luteal phase is considered a “Yang” time in your moon cycle—your body benefits from warmth, nourishment, and circulation. Too many cold or raw foods (including overly cooling herbs) can dampen that inner fire and increase cramps, fatigue, or sluggish digestion.
Try this flow:
Morning: Ginger or peppermint tea to support digestion and reduce bloating
Afternoon: Chrysanthemum (if you’re feeling overheated or irritable)
Evening: Lemon balm or chamomile (or combine them) to calm the mind and prep for deeper sleepGinger if you’re getting crampy early
A Sample Day of Eating for Balanced Blood Sugar
Breakfast: Scrambled eggs with greens, sweet potato, and avocado
Lunch: Lentil salad with roasted veggies, tahini dressing, and greens
Tea: Dandelion tea with honey or fresh peppermint tea with honey
Snack: Greek yogurt (unsweetened) with flaxseeds + cinnamon + honey
Dinner: Salmon with sautéed kale and a side of quinoa/lentil
Tea: Lemon balm tea before bed
Final Thoughts: Nourish, Don’t Deprive
Supporting the luteal phase isn’t about strict diets or depriving yourself of your favorite foods. It’s about nourishing your body with the nutrients it needs to keep blood sugar steady, hormones balanced, and energy levels high. You don’t have to struggle through this phase—let’s support your body with the right nutrients, lifestyle habits, and mindset to feel empowered, balanced, and in control. By focusing on whole foods, protein, healthy fats, and fiber, you can glide through the luteal phase with less stress, fewer cravings, and a lot more energy.
If you’re craving sweets, try to layer them by having them after meals. This helps to prevent a blood sugar spike and keeps you feeling balanced without the sugar crash.