If you’ve made it this far in our 10-part series on nutrition and mental health — welcome back! And if you’re just joining in, don’t let the fact that this is Part 9 fool you: This topic is just as crucial as the first eight. In fact, understanding blood sugar’s impact on mental health might be the missing piece in your wellness puzzle.
Blood sugar spikes and crashes don’t just affect energy levels; they can trigger mood swings, anxiety, and even depression. With research showing a strong link between blood sugar regulation and mental well-being, this is one area of nutrition you don’t want to overlook. In this article, we’ll break down the connection, show how even non-diabetics are at risk, and share science-backed strategies to keep your blood sugar steady for better mental health.
How Blood Sugar Spikes and Crashes Impact Mental Health
Maintaining stable blood sugar levels isn’t just important for physical health — it plays a significant role in mental well-being. Rapid spikes and crashes in blood sugar can lead to mood swings, anxiety, brain fog, and even depressive symptoms (1-3). Understanding this connection can help you take steps to regulate blood sugar and support both your body and mind.
You’ll see in this post how individuals with impaired insulin sensitivity — such as those with diabetes and prediabetes — are at an even greater risk for depression and anxiety. But before you assume this doesn’t apply to you, consider this: one in three adults is prediabetic, and many don’t even realize it (11)!
Still, those who are neither diabetic nor prediabetic aren’t necessarily in the clear. Individuals prone to hypoglycemia may be unintentionally triggering or worsening anxiety and depression through food choices that lead to blood sugar crashes (2).
While diabetes, prediabetes, and hypoglycemia increase the likelihood of blood sugar spikes and crashes contributing to depression and anxiety, they’re not the only ones at risk!
How Do Blood Sugar Spikes and Crashes Contribute to Depression?
Extensive research has shown that people with diabetes have a significantly higher risk of depression (4,5). There are several possible reasons for this, one being that diabetics experience more frequent and intense blood sugar spikes, which have been linked to neuroinflammation and disruptions in neurotransmitter function (1,3).
But what about people who aren’t diabetic? Studies on glycemic control and high-glycemic diets have found a similar correlation between poor blood sugar regulation and depression, even in non-diabetics (6-9).
How Do Blood Sugar Spikes and Crashes Trigger Anxiety?
When you indulge in a big bowl of ice cream, your blood sugar quickly spikes. But what goes up must come down. The higher the surge, the more dramatic the drop. While low blood sugar itself doesn’t directly cause anxiety, the body’s response to correcting it can trigger anxious feelings.
When blood sugar drops too low, the body releases adrenaline to prompt the release of stored glucose, since dangerously low blood sugar can be harmful. This surge of adrenaline activates the fight-or-flight response, a physiological reaction closely tied to anxiety (10).
Similarly, if blood sugar remains chronically low, the body compensates by producing more cortisol, the stress hormone. Cortisol reduces insulin sensitivity to help keep blood sugar elevated, but higher cortisol levels are also associated with heightened anxiety.
How to Keep Blood Sugar Stable for Better Mental Health
To prevent blood sugar spikes and crashes, avoid eating carbs alone. Pair them with protein (like nuts, fish, eggs, cheese, or chicken) to help stabilize your blood sugar. Opt for complex carbs, such as whole grains, starchy veggies, and fruits, or add fiber-rich foods like seeds and beans. Aim for at least 1/3 of your plate to be filled with low-carb, high-fiber veggies (like broccoli, cauliflower, green beans, or salad).
If you’re prone to low blood sugar, try eating every 2-3 hours. Each meal and snack should include both protein and complex carbs. You might also benefit from herbal supplements, like Gaia Adrenal Daytime formula, for 2-3 months to help manage stress hormones and support overall blood sugar balance.
You can find more tips below that are supported by peer-reviewed research, which can also help prevent blood sugar spikes!
- Eat in the Right Order
Start meals with veggies first, then protein and fat, and finish with carbohydrates. Research shows that eating carbs last significantly reduces glucose spikes compared to eating them first or mixed with other foods (1-2). - Add Protein, Fat, or Fiber to Snacks
Pairing carbs with protein, fat, or fiber slows glucose absorption. For example:
– Add guacamole or melted cheese to corn chips.
– Top desserts with nuts and berries to help stabilize blood sugar. - Use Vinegar Before Meals
Acetic acid in vinegar can help prevent blood sugar spikes by temporarily deactivating enzymes that break down carbs and increasing glucose uptake in muscles (3-6). Try 1 tablespoon of apple cider vinegar in water before meals (use a straw to protect your teeth). - Let Starches Cool Before Eating
Cooling cooked starches like potatoes, sweet potatoes, and rice increases resistant starch, which supports gut health and reduces glucose spikes (25). Eating potato salad, refrigerated sushi rice, or cold roasted sweet potatoes can be beneficial. - Move After Meals
Gentle movement — a 10-15 minute walk or light cleaning — helps lower blood sugar by encouraging glucose uptake by muscles (10-11). Newer research shows that doing 10 air squats every 45 minutes can be even more effective in reducing blood sugar spikes (47)! So, take your pick. Whether it’s a short walk or a quick set of squats, both can help keep your blood sugar levels in check. - Manage Stress
Chronic stress raises cortisol, which increases blood sugar levels (12-22). Incorporate stress-reducing activities like:
– Meditation or deep breathing exercises
– Regular physical activity
– Prioritizing sleep - Get Enough Sleep
Prioritizing 7-9 hours of quality sleep helps regulate blood sugar and appetite control, reducing cravings for high-sugar foods (23). - Choose Better Bread Options
Sourdough bread spikes blood sugar less than regular bread (24). Additionally, freezing bread and then toasting it reduces its glycemic impact (38). - Opt for a Savory Breakfast
Instead of starting the day with sugar, choose a savory breakfast with protein and healthy fats like eggs and avocado to help stabilize blood sugar (26). - Try Chamomile Tea
Drinking 3g (~1-2 tea bags) of chamomile tea after meals for eight weeks has been shown to improve blood sugar markers like A1C and insulin resistance (29-30). - Try Soleus Pushups
The soleus muscle (above the heel) is highly fatigue-resistant. Research suggests that activating it through gentle heel lifts while sitting can reduce glucose spikes by 52 percent and increase calorie burn (31). - Practice Grounding (Earthing)
Walking barefoot on natural surfaces (or using a grounding mat) may help lower stress and blood sugar by absorbing negative ions from the earth (32-33). - Be Mindful of Coffee Timing
While coffee can improve blood sugar control (35-37), drinking it when sleep-deprived can worsen glucose regulation (34). Make sure you’re well-rested before having coffee to maximize its benefits. Similarly, drinking coffee (even black) first thing in the morning before eating breakfast — ideally a savory one — can also lead to a greater blood sugar spike (46). - Eat More Beans
Beans not only improve blood sugar control during the meal they are eaten in but also have a beneficial “second meal effect,” improving glucose regulation in the next meal (39-44).
Final Thoughts
As we wrap up this part of the series, it’s important to remember that while I’ve shared a variety of outside-the-box tips for supporting healthy blood sugar, you don’t need to adopt all of them. For many, simply focusing on basics like balanced meals and snacks might be all it takes to make a significant difference. Life happens, and it’s not always realistic to be perfect 100 percent of the time. That’s where strategies like using vinegar, drinking chamomile tea, or taking a walk after meals can be helpful for damage control. These are small adjustments that can help minimize the impact when you need them.
However, for those who are diabetic or pre-diabetic, incorporating these strategies more frequently may be necessary. Diabetes is reversible. Understanding that it’s not just your blood sugar at risk but your brain, too, might be the extra motivation you need to take charge of your health. By being proactive and making informed choices, you can start to make a positive impact on both your physical and mental well-being.
SAMPLE MEAL PLAN
Breakfast
Savory Breakfast: Scrambled eggs with avocado and spinach on the side
Why: Protein and healthy fats from the eggs and avocado help stabilize blood sugar. The spinach provides fiber and essential nutrients to start your day.
Toasted Sourdough Spelt Bread: Berlin Bakery sourdough spelt bread toasted from frozen, topped with a thin spread of olive oil or avocado
Why: Sourdough bread has a lower glycemic index compared to regular bread; toasting it from frozen can further reduce its impact on blood sugar.
Herbal Tea: Chamomile tea (1-2 cups) after breakfast
Why: Studies suggest chamomile tea can support blood sugar regulation and improve insulin sensitivity over time.
Morning Snack
Snack: Apple slices with almond butter.
Why: The combination of carbs (apple) with protein and fat (almond butter) helps maintain blood sugar levels.
Lunch
Grilled Chicken Salad:
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- Mixed greens, cucumbers, cherry tomatoes, olive oil, and vinegar dressing
- Topped with grilled chicken breast and a side of quinoa, served cold
Why: Starting with veggies, followed by protein, and finishing with complex carbs helps avoid glucose spikes. The olive oil adds healthy fat, and quinoa provides fiber. Quinoa tastes delicious cold when tossed with extra virgin olive oil (EVOO), salt, pepper, and herbs, and the cold version increases its resistant starch content for better blood sugar control.
Afternoon Snack
Snack: Greek yogurt with a handful of mixed berries and chia seeds
Why: Greek yogurt offers protein, while the berries provide antioxidants, and chia seeds add fiber to keep blood sugar steady.
Dinner
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- Shrimp Stir-Fry with Veggies
- Shrimp sautéed with broccoli, bell peppers, onions, and a garlic-ginger sauce, served with leftover brown rice that was refrigerated and then reheated
Why: The fiber from the vegetables and the resistant starch from the refrigerated and reheated brown rice support healthy blood sugar. The shrimp adds protein, keeping you satisfied.
Post-Dinner
Movement: A 10-15 minute walk after dinner to help lower blood sugar
Why: Gentle movement after meals helps the body absorb glucose more effectively, preventing blood sugar spikes.
