Hormone Friendly Eating Explained By The Cinnamon Kitchen Founder Priyasha Saluja

Hormones quietly run a lot more of our lives than we often acknowledge. Global health research shows that hormones influence everything from metabolism and energy levels to mood, sleep, appetite, and how the body handles stress. When hormones are even slightly out of balance, it can show up as constant fatigue, sudden cravings, digestive discomfort, irregular cycles, or weight that feels hard to manage, even when it seems like everything is being done right. Hormone health is not about extreme diets or cutting out entire food groups. It is mostly about eating in a way that supports the body consistently, especially on regular, busy days.

In simple terms, hormone-friendly eating means keeping blood sugar levels steady and the body well nourished. When blood sugar spikes and crashes too often, usually due to refined sugar, highly processed foods, or long gaps between meals, hormones like insulin and cortisol are forced to work overtime. Over time, this can affect reproductive hormones, thyroid function, and overall energy levels. Priyasha says that from her experience, hormone-friendly food choices aim to:

-Release energy slowly instead of all at once

-Provide enough fibre, protein, and healthy fats

-Reduce frequent sugar crashes

-Feel realistic enough to repeat most days

This approach is not about eating perfectly. It is about choosing food that fits real life.

The most hormone-supportive meals and snacks share three simple elements.

Fibre

Fibre helps slow digestion and prevents sudden blood sugar spikes. Whole grains, millets, seeds, nuts, fruits, and vegetables all play a role here.

Protein

Protein supports muscle health, metabolism, and fullness. It also helps stabilise energy levels between meals.

Healthy fats

Healthy fats support hormone production and help the body absorb fat-soluble vitamins. Nuts, seeds, and natural plant fats are especially important.

When at least two of these elements are present, the body tends to respond more calmly, with less hunger, fewer crashes, and steadier energy.

On paper, hormone-friendly eating sounds simple. In real life, I see that the in-between moments are where it gets difficult. Late meetings, skipped lunches, long commutes, and Evenings when cooking feels like too much effort. This is often when highly processed snacks take over. Not because people do not care about their health, but because they need something quick. Unfortunately, many of these options are high in refined sugar and low in fibre, which can disrupt the balance the body needs

Having the right everyday foods around makes a real difference. For instance, at The Cinnamon Kitchen, food is designed to support daily eating rather than special diet days. The focus stays on:

-Using millets instead of refined flour

-Choosing natural sweeteners like khandsari or jaggery instead of refined sugar

-Including nuts and seeds for fats and texture

-Creating recipes that feel familiar and comforting

Products like millet-based pinnis, crackers, granola, and flourless cookies are made to work as steady snacks. These are foods I can reach for with tea, between meetings, or before a workout, without the sharp energy drop that often follows sugary snacks. Because these foods combine fibre, fats, and protein, they release energy more slowly and help the body feel settled for longer.

One of the biggest myths around hormone health is the idea that it requires strict rules. In reality, restriction often adds stress, and stress itself has a direct impact on hormones. Hormone-friendly eating works best when it:

-Feels familiar

-Does not require complicated planning

-Can be repeated most days

-Fits into work, family, and social life

This might look like having a millet pinni with morning tea instead of a sugar-heavy sweet. Or choosing granola with fruit for a quick breakfast. Or keeping crackers handy so long gaps between meals do not turn into energy crashes.

Small, steady food choices matter far more than dramatic changes. Over time, eating in a way that supports blood sugar balance can lead to more consistent energy levels, better digestion, fewer intense cravings, and improved mood stability. Hormones do not need perfection. They respond best to consistency, nourishment, and calm routines. And that is what hormone-friendly eating truly comes down to. Food that supports the body quietly, reliably, and every day, without needing a reset button or a fresh start every Monday.

Some of the product recommendations are given by the writer.