We’ve all been there: a single cookie that turns into two or three, a few too many pieces of candy (we’re looking at you, Halloween-ready shelves!), or just an extra-high stack of brunch pancakes. Whatever you’ve eaten, you likely recognize one of the many unpleasant symptoms of sugar overload, whether it’s a queasy stomach, exhaustion, a headache, or just feeling generally less than tiptop.
Of course, we always recommend trying to eat as intuitively as possible in the first place. Tune in to your body’s needs, and eat as mindfully as possible (read: scarfing down anything while watching TV or scrolling Instagram isn’t doing you any favors). For more on mindful eating, check out this post. We also recognize, though, that no one can be perfect all the time, and for those less-than-ideal moments, it’s best to be armed with a plan of action.
Make your next meal super blood-sugar-balancing.
“Eating a ton of sugar throws your blood sugar out of whack, which will have you crashing quickly. When this happens, you typically start craving more quick carbs—it’s a vicious cycle!” explains Desiree Nielsen, a registered dietitian and author of Eat More Plants. She recommends making sure your next meal helps stabilize your blood sugar. “Think protein, fiber, and healthy fat. This trio of nutrients will help slow the rate at which nutrients enter the bloodstream, stabilizing your blood sugar curve and activating hormones that satiate your appetite to put the hangries to bed.”