#22: Seasonal Eats: Winter Foods for Blood Sugar Balance

Wintertime is here, and while it’s the season of cozy drinks and holiday treats, did you know that some of the best foods for blood sugar balance are in season right now? In this episode, I’m diving into the benefits of eating seasonally and highlighting some powerhouse winter foods that help keep your energy steady and your cravings in check.

Tune in to hear:
✅ Why seasonal eating supports blood sugar balance
✅ The best winter foods to add to your plate (yes, some of them are carbs!)
✅ Simple meal ideas to make winter eating easy and nourishing

If you’ve been struggling with energy crashes or cravings this season, this episode is for you!

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Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

Hey there, welcome back to The Balanced Blood Sugar Podcast! I’m Adrienne Wheat, your favorite nurse friend who’s here to help you feel your best, ditch the energy crashes, and build a lifestyle that works FOR you—not against you.

If you’re new here, just know that this is a judgment-free zone where we talk about making simple, realistic choices that support balanced blood sugar levels. No perfection required.

And since it’s wintertime in the USA and northern hemisphere, today we’re talking about seasonal winter foods that help keep blood sugar steady. Because let’s be real—winter is the prime time for sugar bombs (like, holiday cookies and hot cocoa with extra marshmallows). But what if I told you that winter actually brings some powerhouse foods that can help you stay full, satisfied, and energized?

So grab your cozy drink of choice, and let’s dive in!

SEGMENT 1: Why Eating Seasonally Helps Balance Blood Sugar 

Alright, before we get into the what—let’s talk about WHY seasonal eating is so good for your body.

1. Nutrient Density at its Peak – When foods are in season, they’re fresher and packed with more nutrients. A freshly picked winter squash has way more to offer than one that’s been sitting in cold storage for months. The same goes for other veggies and fruits.

2. Better for Digestion & Energy – Seasonal foods naturally align with what our bodies need in a particular season. In winter, we crave warming, grounding foods—think roasted root veggies and hearty soups—many of which are made with seasonal winter foods. These foods tend to be higher in fiber and healthy fats, which means slower digestion and steadier energy (a.k.a. no mid-afternoon crashes).

3. More Budget-Friendly & More Flavorful – Eating in-season produce means you’re buying what’s abundant. Therefore, it is often cheaper and tastier. Win-win!

Okay, now that we know why seasonal eating is awesome, let’s talk about the best winter foods for stable blood sugar.

SEGMENT 2: Best Winter Foods for Blood Sugar Balance

Winter brings some seriously underrated blood sugar-friendly foods. Let’s break down some of my favorites and why they deserve a spot on your plate. Now remember, while some of them may seem higher carb, pairing them with protein and fat can lead to less carb load and an overall stable blood sugar.

Ok, so first up…

1. Root Vegetables (Carrots, Beets, Turnips, Rutabagas, Parsnips)

• Why they’re great: Packed with fiber, vitamins, and slow-digesting carbs.

• How to use them: Roast them in olive oil, mash them like potatoes, or throw them into soups and stews. 

2. Winter Squash (Butternut, Acorn, Spaghetti Squash)

• Why they’re great: Lower in carbs than traditional potatoes but still filling. And they can give you that “mashed potato” feeling in a side dish. They’re also high in beta-carotene and fiber.

• How to use them: Cut squash in half, remove the seeds, and roast it, and then fill it with cinnamon, butter and brown monkfruit, like a lower-carb roasted sweet potato. Or you can use spaghetti squash as a pasta swap. After spaghetti squash is roasted, you can drag a fork across the inside half and the fibers come apart like spaghetti, hence its name lol. Those are some of our favorite ways to eat squash.

3. Cruciferous Vegetables (Brussels Sprouts, Cabbage, Kale, Cauliflower, Broccoli)

• Why they’re great: These are full of fiber, antioxidants, and compounds that support healthy metabolism. They are also GREAT for supporting natural detoxinng which can help reduce systemic inflammation.

• How to use them: Sauté or steam these veggies with spices like garlic, make roasted cabbage steaks, or blend cauliflower into mashed ‘potatoes.’ Or you can simple chop them up, throw them on a pan, drizzle with olive oil and spices, and roast them! That’s by far my fave.

4. Citrus Fruits (Oranges, Grapefruits, Lemons, Limes)

• Why they’re great: High in vitamin C and fiber, not as high as strawberries, but those are a summer fruit. So these are winters’ versions. And the acidity can also help lower the glycemic impact of meals when eaten with other foods.

• How to use them: Add lemon juice to water, make a citrus vinaigrette for salads, or enjoy a small serving of grapefruit with breakfast. Just make sure to pair the sweeter citrus with meals, so you’re not getting a shot of orange juice by itself.

5. Healthy Fats (Nuts, Seeds, Avocados, Olive Oil, Coconut Oil)

• Why they’re great: These are pretty much in season all the time, but they are a necessity worth mentioning. Fats help slow digestion and prevent blood sugar spikes, especially when paired with higher carb options.

• How to use them: Add nuts to yogurt or snack on them with cheese and fruit slices, cook with olive oil, or use it as a salad dressing.

And lastly, we have….

6. Bone Broth & Quality Proteins

• Why they’re great: Bone broth is full of minerals and amino acids that support gut health and immune function, while quality proteins help keep blood sugar steady. The main difference between bone broth and regular broth is the cooking method and time. Bone broth is a much longer process which extracts more nutrients from bones, not just flavor, so the final product has more protein and nutrients compared to normal broth or stock.

• How to use them: Sip bone broth as a warm drink, or use it as a base for soups and stews. I always love to have some on hand during the winter. 

Alright, now that we’ve got our winter pantry stocked, let’s talk about how to turn these ingredients into actual meals.

SEGMENT 3: Simple Winter Meal Ideas

I know meal planning can feel overwhelming, so let me give you some quick and easy winter meal ideas that will keep you full and energized.

1. Warm Breakfast Bowl

• Scrambled eggs with sautéed kale and avocado

• Side of roasted sweet potatoes

• Herbal tea or warm lemon water

2. Cozy Soup or Stew

• Slow-cooked beef or chicken with bone broth, carrots, celery, and parsnips

• Side of roasted Brussels sprouts or a simple cabbage slaw

3. Blood Sugar-Friendly Snack Plate

• Sliced cucumber, bell peppers, and olives; these are all pretty common snacks in our home. 

• Handful of almonds or walnuts or cashews

• Hummus or guacamole for dipping veggie sticks

4. One-Pan Winter Dinner

• Sheet pan with salmon or on-sale protein lol, Brussels sprouts, and cubed butternut squash or other veggies

• Drizzle with olive oil, garlic, pepper, and a little sea salt before roasting

5. Low-Carb Comfort Food Swap

• Spaghetti squash with meatballs and marinara; low carb spaghetti 

• Side salad with citrus vinaigrette

And now you have tasty ideas to hit the grocery store with! Eating in a way that supports steady energy doesn’t have to be boring or complicated. You can just stick with simple, whole ingredients, and let the flavors shine!

CLOSING THOUGHTS + TAKEAWAY

So, friend, as we trudge on through winter, I want to challenge you: Try adding just one or two seasonal foods into your meals this week. Maybe swap your potatoes or spaghetti for roasted squash, or toss some citrus into your salad.

Remember—this isn’t about restriction, it’s about nourishment. The more we fuel our bodies with real, whole foods, the better we feel—more energy, fewer cravings, and no more riding the sugar rollercoaster.

So, that’s it for today friends! If you loved this episode, make sure to subscribe and leave a review—it helps so much! And if you want more tips or recipes, be sure to grab our Get Started Guide in the show notes.

Until next time, stay warm, stay nourished, and stay balanced. I’ll see you soon!