The Sugar Rollercoaster

The daily sugar rollercoaster is when your blood sugar drops too low causing you to feel hungry, irritable or tired. When I feel this way, I call it “hangry” meaning I am so hungry that I get angry.  This is when a person starts to crave sweets and carbohydrates. They eat the sweets or other sources of carbs and instantly feel better because their blood sugar levels increased. Then a few hours later it drops again so again they eat some sugar and the cycle repeats itself all day long.  Have you been riding the blood sugar rollercoater?

The best way to get off the rollercoaster ride is to eat three balanced meals a day that contain protein, fat and carbohydrates.  If there is going to be more than four hours in-between meals, then a snack with the same components might be necessary.  This is true for me as I am an early riser, so I eat breakfast at 6:45 am and lunch at 11:30 am, but then I don’t usually eat dinner until 7 or 8 pm.  Therefore, I typically need a snack around 3 or 4 pm to tide me over. Eating balanced meals every four hours also helps me to regulate my hormones, mood, cravings and energy levels.

It sounds easy enough, but the right combination can still be confusing so let’s break it down. The best sources of complete protein are in the form of animal meats and organic eggs. Healthy types of fats are found in things like avocado, grass-fed butter or ghee, nuts, seeds, nut-butters and oils (i.e. coconut, avocado, walnut or olive). Lastly, the best sources of carbohydrates are from fresh vegetables and fruits, but other sources are grains (if you eat them), pasta and bread. See below for some sample meals.

Meals Ideas:

Breakfast: 2 scrambled organic eggs (protein) cooked in 1 tablespoon of coconut oil (healthy fat) and ½ cup of spinach (carbs)

Lunch: Spinach salad (1-2 cups) (carbs) topped with a grilled chicken breast (protein), 1 -2 tablespoons of olive oil (fat), and ½ an avocado (healthy fat)

Snack: 2-3 slices of bacon cooked in an iron skillet (fat/a little bit of protein) with 1 cup of kale (carbs) cooked in the bacon fat

Dinner: 6 once steak (protein), roasted greenbeans (carbs) tossed with rosemary, olive oil (healthy fat) and sea salt. A glass of red wine pairs well with this meal and would be okay to have since there is a good source of protein. You never want to drink alcohol without have some protein with it because it turns to sugar in your body. The protein helps to stabilize the body’s blood sugar levels.

As always, feel free to contact me at if you have any questions.

Be well!