When blood sugar swings, energy, mood, and focus often follow. One of the most effective — and comforting — ways to support steadier blood sugar during midlife is through balanced, slow-cooked meals that combine protein, fibre, and healthy fats.
Stews are ideal. They’re warming, easy to digest, and naturally slow the release of glucose into the bloodstream.
Here are three nourishing stew ideas designed to support blood sugar harmony while still feeling cosy and satisfying.
🍲 1. Lentil, Sweet Potato & Greens Stew
Why it works: Lentils provide plant protein and fibre, while sweet potatoes offer slow-releasing carbohydrates.
Key ingredients:
- Green or brown lentils
- Sweet potato cubes
- Onion, garlic
- Spinach or kale
- Olive oil
- Warming spices (cumin, paprika)
Blood sugar benefit:
High fibre + protein slows digestion and prevents spikes.
🐟 2. Salmon, Vegetable & Herb Stew
Why it works: Protein and omega-3 fats support insulin sensitivity and reduce inflammation.
Key ingredients:
- Wild salmon chunks
- Courgette, celery, carrots
- Onion, garlic
- Fresh herbs (dill, parsley)
- Olive oil or avocado oil
Blood sugar benefit:
Healthy fats help stabilise glucose response after meals.
🥕 3. Chickpea, Tomato & Seeded Stew
Why it works: Chickpeas and seeds provide fibre, minerals, and steady energy.
Key ingredients:
- Chickpeas
- Chopped tomatoes
- Carrots and peppers
- Pumpkin or sunflower seeds
- Olive oil
- Oregano or thyme
Blood sugar benefit:
Balanced macros help reduce post-meal crashes.
🌿 Tips for Blood-Sugar-Friendly Stews
- Always include a protein source
- Add healthy fats (olive oil, seeds)
- Pair carbohydrates with fibre-rich vegetables
- Avoid refined flours or sugary sauces
- Eat slowly and mindfully
Stews are also fantastic leftovers — blood sugar balance improves with consistency.
🌼 Deeply Nourishing Comfort Food
Balanced stews nourish more than hunger — they support steady energy, calmer moods, and metabolic harmony.
By choosing whole ingredients and simple combinations, you create meals that work with your body, not against it — especially during midlife.
Comfort food can be stabilising, grounding, and deeply nourishing.
