Stable Blood Sugar Helps Stabilize Mood

There’s an old saying “You are what you eat.” It’s true.

Your diet affects not only your physical, but also your emotional health. A healthy diet, one that avoids spikes in blood sugar, is one part of an overall strategy for a happier and healthier you.

Most people will function best when their blood sugar is within a narrow range. Avoiding highs and lows will also help to stabilize your mood. Strategies to keep blood sugar stable include:

• Frequency – Consume smaller meals and snacks throughout the day. Always eat breakfast.
• Quantity – Avoid overeating by choosing smaller portions. Listen to your satiety signals.
• Balance – Avoid high-sugar foods. Eat a balance of protein, carbohydrates, fiber and fat.

Glucose, Insulin and Mood

Glucose is the fuel that our body burns. Insulin regulates glucose levels. After a large meal or a sugary snack, blood glucose levels rise and the body releases insulin.

This surge in insulin makes it difficult to concentrate. The surge in insulin then reduces blood sugar, making one feel tired, hungry and irritable.

A Better Diet

Complex carbohydrates and simple sugars are both ultimately converted to glucose, but at different rates. Foods rich in protein, complex carbohydrates, and fiber will slow digestion, thus helping to avoid spikes in blood sugar.

Experts recommend limiting sugar as a percent of total calories, but it’s also important to limit sugar at each meal or snack.

Food Labels 101

Learn to read food labels and select foods with lower levels of sugar. Limit all sugars, even the ones that are produced more naturally.

Examples:

FURTHER READING: Penckofer, Sue, et. al., Does Glycemic Variability Impact Mood and Quality of Life? Diabetes Technol Ther. Apr 2012; 14(4): 303-310.  10.1089/dia.2011.0191