A very important part of supporting hormone health is balancing blood sugar. One of the best ways to balance blood sugar is with strategic snacking.
I notice working with clients that snacking often gets a bad rap. People might say things like “I’m being good – I’m not snacking!” But the thing is, I want my clients to snack! Incorporating snacks between meals not only keeps blood sugars stable but also ensures that you’re fueling your body with adequate energy throughout the day. Avoiding snacking keeps a lot of the women I work with from eating enough calories for their body and hormones to function optimally.
Snacking Isn’t Unhealthy
Snacking is labeled as unhealthy because it is probably associated with more mindless eating aka eating out of boredom vs to fuel your body. Sure, eating a bag of chips at your desk every afternoon because you crave salty things when you’re stressed about work probably isn’t supporting your hormones but there are plenty of ways to snack that DO support healthy hormones. For many women, having balanced snacks between meals is actually an essential part of balancing hormones because it’s the easiest way to eat enough calories to fuel a healthy metabolism, reduce stress on the body and keep blood sugar balanced.
Hormones and Blood Sugar Balance
Having balanced blood sugar throughout the day is a foundational to having balanced hormones. To balance blood sugar, it’s important to eat balanced meals that include all the food groups but it’s also important to eat at regular intervals throughout the day. Going too long without eating will cause blood sugar to drop and cortisol to spike (not good for hormones!) I recommend eating every 3-4 hours when working on stabilizing blood sugar and balancing hormones. Typically this looks like at least having a snack between lunch and dinner and often also having one between breakfast and lunch depending on your schedule. A bedtime snack can also be very helpful as nighttime blood sugar drops can disrupt sleep and increase morning cortisol.
What Makes a Snack Good For Hormone Health
When choosing a snack to support blood sugar balance and hormone health you want to make sure it includes both carbs and protein. Carbs give you energy while protein ensures they don’t spike your blood sugar too quickly. Depending on what you are eating, and how hungry you are, your snack might also include fiber and some fats.
These Chocolate Chip Tahini Energy Bites have all four which is why they are one of my favorite quick snacks to have around.
Chocolate Tahini Energy Bites
Ingredients
- 1 cup rolled oats
- 1/4 cup chocolate protein powder
- 2 tbsp cacao powder I used Just Ingredients Roasted Chocolate Vegan Protein
- 2 tbsp chia seeds
- 1/3 cup mini chocolate chips
- 1 generous pinch sea salt
- 2/3 cup tahini I like to use the brand Soom
- 1/4 cup honey or maple syrup
- 1 tsp vanilla extract
Instructions
- In a small bowl, mix together oats, protein powder, cacao, chia seeds, chocolate chips and salt.
- In a medium bowl, whisk together the tahini, honey or maple syrup and vanilla extract.
- Add the oat mixture to the tahini mixture and stir until evenly combined.
- Use a tablespoon to scoop dough and roll into balls.
- Store in the fridge for up to 1 week. Enjoy!
Notes
- You may need to adjust the recipe slightly depending on how liquid your tahini is. I like to use Soom tahini (which is pretty liquid) but if yours is on the thicker side and the dough seems dry you might need to add a few tablespoons of nut milk or more tahini.
- If you want to use vanilla protein powder instead of chocolate, just add a little more cacao powder to maintain the rich chocolate flavor.
If you’re looking for more support in healing your hormones and figuring out what is going to work best for YOU, you can learn more about working 1:1 with me here. I’d love to help you learn how to optimize your health and nourish your body for lasting wellness.
This blog is for informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making any changes to your diet, lifestyle, or healthcare routine, especially if you have specific health concerns or conditions. The information provided here is based on general research and is not a substitute for personalized medical advice.
