Diabetes And Fatigue: How To Avoid An Energy Crash In The Afternoon

As of 2012, there were over 29 million people in the United States who had diabetes, according to the American Diabetes Association, and that number continues to grow each year. While there are many treatments available for diabetes and other blood sugar-related diseases, one of the biggest energy drains among people with diabetes is fatigue caused by hypoglycemia or low blood sugar levels. Fortunately, eating these four key ingredients at lunch can help you avoid an energy crash in the afternoon and keep your overall health in check as well!

You need to eat

Avoiding sugar, eating slow carbohydrates and preparing a healthy lunch is key to avoiding an energy crash in the afternoon. According to health expert Brooke Alpert, diets high in refined carbs can cause blood sugar levels to spike, leaving you feeling wired but stressed and tired. She recommends making a mid-morning snack of whole food carbohydrates that are high in fibre and protein as well as eating more soluble fibre like apples, avocado and carrots for sustained energy throughout your day. Sipping on green tea also helps regulate blood sugar levels — with zero calories! Her favourite go-to breakfast is plain Greek yogurt with berries, nuts or chia seeds sprinkled on top.

Every bite counts

A good portion of our daily energy comes from fat and protein, which means if you’re eating a lot of these foods, you can avoid sugar crashes later in the day. Opt for healthy snacks like nuts, chicken or fish to help your body perform at peak levels without turning to simple carbs that can lead to fatigue and other health issues. Keep your blood sugar stable with whole grains and plenty of veggies throughout the day.

Include protein

Eating a protein-rich lunch can help you avoid an energy crash in the afternoon. If you’re diabetic, it’s also a good idea to avoid sugars and sugary foods. This recipe contains some protein, as well as leafy greens that provide vitamins A and C for immune support and antioxidants for healthy aging. It will tide you over until dinner, leaving your blood sugar levels balanced and your energy levels stable — even at work or in school.

Eat mindfully

It can be difficult to eat mindfully in an office environment—but it’s a must. A study found that people who ate lunch while doing something else (like watching TV or working) consumed 95 per cent more calories than those who didn’t multi-task during lunchtime. Eating slowly has also been shown to help reduce caloric intake, so take your time eating, and give your body a chance to register when you’re no longer hungry.

Go for whole foods over processed foods

Whole foods, which are made up of one ingredient (i.e., apples, carrots) tend to keep your blood sugar balanced longer than their processed counterparts (i.e., applesauce, carrot sticks). If you’re looking for energy and sustained focus in your afternoon snack, look for whole foods. They’ll keep you on track to avoid an energy crash later in the day.

Eat a variety of colours

When you eat a wide variety of colours, you get a wider variety of nutrients, including vitamins and minerals, antioxidants and carotenoids — all of which can help protect your body from diabetes-related complications. Eating a rainbow is just one way to ensure that your diet includes many whole fruits and vegetables.

Get more water into your diet

Dehydration can lead to fatigue. If you’re feeling tired all day, check your water intake. Try to drink a glass of water with every meal, and also make sure you’re getting in an extra glass at lunch and before bed. You should also try to sip from a bottle of water throughout your workday—and don’t forget about workout sessions!

Fuel yourself with good fats and carbs, too

The three macronutrients you need to stay energized are fat, protein and carbohydrates. You’ll want to make sure your meal has enough of each so that you won’t end up crashing later in the day. Adding healthy fats, like avocado or nuts, will help give you a sustained source of energy. Paired with whole grains and lean proteins (like those found in chicken or tofu), a lunch like that can keep you feeling full and satisfied all afternoon long!

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