Most of us are on a sugar-crash loop without even knowing it. The symptoms of low and high blood sugar can range from headaches to brain fog and mood changes and oftentimes are quite subtle. We’ve put together our favorite tips when it comes to staying on top of these loops so you are not taken for a ride.

Here are our top tips for escaping the cycle:

1. Protein, Protein and Protein

Have we told you how important protein is? A little protein goes a long way. By incorporating protein into your meals you can help to slow down digestion, which helps to prevent blood sugar spikes and subsequent crashes. Good sources include lean meats, red meat, fish, eggs, nuts, beans, and legumes.

2. Complex Over Simple

As much as we love simple things, in this case we are complex fans. By choosing complex carbohydrates, our body takes longer to break them down thereby reducing the possible spikes from starches and sugars. Focus on complex carbs, like brown rice, quinoa, whole grain bread, wheat or bean-based pastas. All of these options generally have a lower glycemic index combined with protein and fiber, leading to a more gradual rise and fall in blood sugar levels.

3. Healthy Fats All The Way

Fats get a bad rap, but healthy fats are part of a whole and nutritious diet. By including healthy fats in your day-to-day you can help keep your blood sugar steady since they take longer to break down. Healthy fats include avocados, nuts, full-fat yogurts & cheeses and certain oils (olive, flax, avocado).

4. Be Mindful of Sugary Foods & Drinks

The biggest culprits are processed foods and sugary drinks. These include candy, soda, juice, pastries, cakes, and sweet cocktails/mocktails, which can cause rapid blood sugar spikes and drops. If you are craving them, try to consume them after a protein and fiber rich meal to help endure it’s impact.

5. Keep an Eye Out for Added Sugars

Pay close attention to food labels for added sugars, they can be hidden or right in plain sight. These are sugars added to foods and are not naturally occurring, like the lactose in dairy products and tapioca syrup in granola. Keeping added sugar intake below 10% of your daily calories is your best bet against sugar rollercoasters.

6. Balance Your Plates

Your plate should be a balanced mix of the major food groups and micronutrients. A balanced plate includes a complete protein, fiber, carbohydrates, and fat. Before eating, reflect on which food groups may be missing, and try planning your meals ahead of time.

7. Moderation is Best

Forget good or bad labels, and instead enjoy all foods, but in moderation. This is especially true for simple sugars and starches. That is why instead of following an all or nothing attitude, focus on moderation, enjoying a little bit a time.

8. Hydrate, Hydrate and Hydrate Some More

Oftentimes hunger cues are mistaken for hydration needs. Drinking plenty of water is also an essential part of health, as it can help manage blood sugar levels and overall wellness. The next time you find yourself craving something sweet, try drinking a full glass of water and see if that does the trick.