You feel like a slugistock/squaredpixels
You got a great night’s sleep, but by 3 p.m., you’re wilting. Eating too many carbs at breakfast and lunch could be to blame. “Consuming carbs, particularly refined carbs and starches, can provide a short-term rush of energy,” explains Cassandra Suarez, MS, RDN. “But once your body releases insulin to help regulate your blood-sugar levels, those carbs, now turned into sugar, enter into your muscles, liver, and other organs to leave you feeling lethargic and tired.” Swap out sugary cereal and pastries for a breakfast with more protein and some healthy carbs. Try a hearty bowl of oatmeal with nuts and berries, a whole wheat bagel with peanut butter, or eggs with whole wheat toast. Don’t forget these tricks to make your breakfast healthier without even trying.
Your mood swingsistock/happyframe
Wide fluctuations in your blood sugar can make you feel irritable and moody. “Sugar isn’t the only thing that will spike your blood sugar,” says Suarez. “Refined carbohydrates, a fancy word to denote carbs that don’t have much fiber, and starches, break down very quickly to sugar in the body and can cause highs in your blood sugar.” The body responds by secreting insulin, leading to blood sugar lows—that” crash and burn,” kind of feeling. “The more carbs you eat, the more variations in your blood sugar and your mood,” says Suarez.