You've probably felt it: a big lunch, a sugary snack, and an hour later you're staring at your screen in a fog. How you eat affects how you feel, and blood sugar is a big part of the story.
Your brain runs on glucose
Glucose is the brain's main fuel. Even though the brain makes up only about 2% of body weight, it uses roughly 20% of the body's energy at rest. Your body works hard to keep blood glucose within a fairly narrow range so the brain always has fuel.
What happens after you eat
When you eat carbohydrates, your body breaks them down into glucose, which enters your bloodstream. In response, the pancreas releases insulin, which helps cells take in glucose.
- Fast-digesting carbs, like white bread, sweets and sugary drinks, can cause blood sugar to rise quickly.
- Slow-digesting carbs, like whole grains, beans and vegetables, release glucose more gradually.
In some people, a large, fast rise can be followed by a dip that may bring fatigue, hunger, irritability or trouble concentrating. How strongly people feel this varies a lot.
The glycemic index
The glycemic index (GI) ranks carbohydrate foods by how quickly they raise blood sugar compared with pure glucose. Low-GI foods include most beans, lentils, oats and many fruits. High-GI foods include white bread, many breakfast cereals and potatoes.
GI has limits. It measures foods eaten alone, and real meals combine foods. Portion size matters too, which is why researchers also use "glycemic load."
What helps keep energy steady
1. Pair carbs with protein, fat and fiber. These slow digestion. An apple with peanut butter, toast with eggs or honey with Greek yogurt will feel very different from the carb alone.
2. Choose whole grains. Oats, brown rice, quinoa and whole-grain bread provide fiber that smooths the curve.
3. Don't skip meals. Long gaps without food can leave you hungry, distracted and more likely to overeat later.
4. Watch portion sizes at lunch. Very large meals can leave many people sluggish in the afternoon.
5. Move after meals. Research suggests that a short walk after eating can help reduce the rise in blood sugar.
6. Be mindful of sugary drinks. Sodas, sweet coffee drinks and juices deliver a lot of sugar quickly without fiber.
7. Sleep well. Poor sleep has been linked to reduced insulin sensitivity.
What about sugar for a quick boost?
A small amount of quick carbohydrate can be useful when you need fast fuel, such as during exercise or if you've gone a long time without eating. The key is the amount and what you pair it with. A teaspoon of honey in your yogurt is very different from a large soda.
A sample steady-energy day
- Breakfast: Oatmeal with nuts, berries and a drizzle of honey.
- Mid-morning: Greek yogurt or a handful of almonds.
- Lunch: Grain bowl with chicken or beans, vegetables and olive oil.
- Afternoon: Apple with nut butter.
- Dinner: Fish or tofu, roasted vegetables and brown rice.
When to talk to a professional
If you regularly feel shaky, dizzy, sweaty or confused after meals or between meals, or if you have diabetes or prediabetes, talk to a healthcare professional. Blood sugar management is individual.
A smarter sweet spot
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Not for infants under 12 months or anyone with bee or bee-product allergies.
