Tips to Avoid Blood Sugar Rollercoaster

Below I have shared my simple flapjack recipe, supercharged with protein and healthy fats, a great after school snack, nut free so it can be included in the school lunch box. A hit with my kids, in fact I have enjoyed them for my afternoon snack too 😉

What is a "blood sugar rollercoaster"?

A "blood sugar rollercoaster" is the rapid ups and downs in blood glucose levels that occur when we eat foods high in sugar or refined carbohydrates, followed by a crash in blood sugar, which causes a sudden spike in energy followed by a sharp drop, leading to physical and emotional symptoms.

For children, this can affect mood, energy levels, and ability to focus throughout the day.

How the Blood Sugar Rollercoaster Works

When a child eats something high in sugar or simple carbohydrates eg white bread, their blood sugar levels rise quickly. Causing a spike in energy and sometimes hyperactive.

The body releases insulin to lower blood sugar levels and store the excess sugar for later use.

If too much insulin is released, blood sugar levels can drop rapidly, leading to a "crash."

After the spike, a sudden drop in blood sugar, can cause tiredness irritability, hunger and cravings for more sugary or carb-heavy foods, starting the cycle over again.

⬆️Symptoms of Blood Sugar Spike

⭐️Children may seem energetic, excited, or even hyperactive initially.

⭐️After the initial energy burst, children may quickly become tired or sluggish as their body struggles to manage high blood sugar.

⭐️The energy rush can be followed by mood swings,  irritability, agitation, or emotional changes.

⭐️High blood sugar can make it difficult for children to focus or concentrate, particularly in school.

⬇️Symptoms of Blood Sugar Crash

⭐️Children may feel very tired or even sleepy after the initial sugar rush wears off.

⭐️A sudden drop in blood sugar can trigger intense hunger, often “hangry”, craving for more sugary or carb-heavy foods.

⭐️Children might become cranky, upset, or frustrated easily,

⭐️Some children may become teary, anxious, or suffer emotional dysregulation.

Tips to prevent the Blood Sugar Rollercoaster

Balanced meals and snacks: Combine carbohydrates with protein and healthy fats to slow down digestion and maintain steady blood sugar levels.

Protein also keeps you fuller for longer and prevents energy dips.

Whole grains and fiber: Choose whole grains, fruits, and vegetables that are high in fiber, Fiber helps slow the absorption of sugar into the bloodstream.

Avoid excessive sugar: Its not always easy but try to limit sugary snacks and drinks, introduce nutritious alternatives, keep reading for some suggestions.

Managing these highs and lows with balanced nutrition helps children avoid the emotional ups and downs of the blood sugar rollercoaster.

Flapjack Recipe

3 Apples, cored and chopped

5 Dates

1-2tbsp Honey (optional)

1tbsp Ground Flaxseeds

140g Oats

140g Cooked Quinoa

70g Butter

Method

Heat the oven to 200oC/180oC fan/gas 6.

Lightly butter 20x20 baking tin or add parchment

To make apple & date puree, add chopped apple (skin on) and dates to a pan with 1-2 tablespoons of water and cook until soft, add honey.

Puree cooked apple in a food processor until smooth.

Add butter to the pan and melt, add oats, flaxseeds, cooked quinoa, apple & date puree and stir, so evenly mixed.

Add the oat mix to the prepared tin, press into the corners with the back of a spoon.

Bake for 15 minutes until golden brown.

🌟Snack Suggestions🌟

If you are not a fan of baking here are some simple ideas too!

🍎Apple slices with peanut butter or almond butter

🧀 Whole grain crackers with cheese

🍓Yogurt (unsweetened) with berries and nuts

🥕 Hummus with carrot sticks or cucumber slices

🥑Whole grain toast with avocado

🍿Non sweetened popcorn (whole grain) with a sprinkle of parmesan

🥚Hard-boiled eggs

🥑Ham or chicken slices wrapped with avocado or cheese

🥜 Mixed nuts, seeds, and dried fruit

🍑Cottage cheese with sliced peaches

By combining fiber, protein, healthy fats, and whole carbs you can create snacks that keep kids energised and avoid the rollercoaster effect of blood sugar spikes and crashes.