A better strategy is to aim for steadier blood sugar throughout the day. Randomized trials suggest that lower-glycemic-load diets may support better energy and mood than high-glycemic-load diets. In one 28-day randomized crossover feeding study, a high-glycemic-load diet led to higher depressive symptoms, more total mood disturbance, and more fatigue than a low-glycemic-load diet. That doesn’t mean carbs are bad — it means the type of carbs and the way they’re paired in a meal matter.

Protein also helps. In a randomized trial comparing breakfast types, a protein-enriched breakfast reduced the morning glycemic response compared with a carbohydrate-rich breakfast. Another controlled study found that a high-protein breakfast lowered post-meal glucose and insulin responses compared with a carbohydrate breakfast. For most people, that translates into fewer mid-morning crashes and a smoother energy curve.

Simple ways to keep blood sugar steadier

• Build meals around protein first: eggs, Greek yogurt, chicken, fish, tofu, or cottage cheese.
• Add fiber-rich carbs: fruit, beans, oats, sweet potatoes, vegetables, and whole grains.
• Include healthy fats: avocado, olive oil, nuts, seeds, and nut butters.
• Don’t drink sugar alone: pair sweet drinks or snacks with a real meal when possible.
• Avoid long gaps between meals if you tend to crash hard.

One easy example: instead of toast alone, try toast with eggs and fruit. Instead of a sweet coffee drink on an empty stomach, pair it with a protein-rich breakfast. Small changes like these can make your energy feel much more predictable across the day.

For many people, the goal is not a perfect diet — it’s fewer spikes, fewer crashes, and a steadier baseline of energy. If fatigue, cravings, or energy crashes are frequent, it may be worth looking at meal timing, protein intake, sleep, stress, and overall diet quality together.

References

Holt, S. H. A., Miller, J. C. B., & Petocz, P. (1997). An insulin index of foods: The insulin demand generated by 1000-kJ portions of common foods. The American Journal of Clinical Nutrition, 66(5), 1264–1276. https://doi.org/10.1093/ajcn/66.5.1264

Nilsson, A. C., Östman, E. M., Granfeldt, Y., & Bjorck, I. M. E. (2008). Effect of cereal test breakfast with low and high glycaemic index and glycaemic load on cognitive performance and satiety at a subsequent lunch. European Journal of Clinical Nutrition, 62(6), 710–718. https://doi.org/10.1038/sj.ejcn.1602777

Noriega, L. J., Watanabe, K., & others. (2014). A high-protein breakfast induces greater glucose, insulin, and appetite responses than a carbohydrate breakfast. Nutrition Journal, 13, 1–9.

Papanikolaou, Y., Palmer, S., Binns, N. M., & Fulgoni, V. L. (2016). Subjective mood and energy levels of healthy weight and overweight women consuming a low glycemic load diet compared with a high glycemic load diet. European Journal of Clinical Nutrition, 70(7), 781–788. https://doi.org/10.1038/ejcn.2016.47

Raben, A., Vesterdal, K. F., Møller, A. C., Jacobsen, S., & Astrup, A. (1996). Sucrose compared with artificial sweeteners: Different effects on ad libitum food intake and body weight after 10 weeks of supplementation in overweight subjects. The American Journal of Clinical Nutrition, 64(4), 450–455. https://doi.org/10.1093/ajcn/64.4.450

Schmidt, J. B., Gregersen, N. T., Pedersen, S. D., et al. (2014). The effect of high-protein breakfast on appetite, energy intake, and glycemic response: A randomized controlled trial. International Journal of Obesity, 38(12), 1536–1541.

Wolever, T. M. S., Gibbs, A. L., Mehling, C., Gittins, D. E., & et al. (2011). The Canadian trial of low glycemic index diets on mood and energy. The American Journal of Clinical Nutrition, 93(4), 844–850.

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.