You’d be amazed how many problems in life can be blamed on blood sugar fluctuations. Blood sugar dips and spikes can feel really bad to little kids, and are often the root of temper tantrums, as little kids can’t identify why they feel bad. To a teenager or adult, blood sugar fluctuations can lead to headaches, migraines, inability to focus, rapid pulse, crankiness. For women, hormone fluctuations can affect blood sugar, which is why a lot of us get migraines and headaches around our periods.
Carbohydrates, especially refined, can cause blood sugar fluctuations when you eat more than your body needs. Protein has the least effect on blood sugar levels. The best way to keep blood sugar stable is to eat regular meals and snacks throughout the day; those meals and snack should be more protein-based than carb-based. This is especially true of breakfast, the first meal after a long fast, and for little kids in that witching hour just before dinner. A little protein can go a long way.
Why should you take my advice? After a lifetime of enduring headaches and migraines(yes, a lifetime—I had them as a child), a naturopath set me straight and taught me how to eat better. I’m happy to report I have been migraine-free for a decade. I try to eat protein at every meal, or for snacks if that's not possible.
If you find you or your kids are struggling with headaches or migraines and you are having trouble identifying the cause, I urge you to cut out sugar, reduce carbs, increase your protein intake, and eat regularly. Never skip meals.
This advice is purely based on my own experience. I have no medical expertise. A simple Google search will turn up lots of information about blood sugar and its effect on health.
What To Eat?
It’s hard to get out of habits and ruts with food, especially with kids. Here are a few ideas for adding protein to meals, for kids and grown-ups.
Eggs—I always keep hard-boiled eggs in the fridge for easy snacks and meals. For myself, I add them to salads and sandwiches. Eggs can be a hard sell for kids. Our older son hates yolks but likes hard-boiled egg whites for breakfast, scrambled eggs and omelettes. He is also fond of French toast, which I make by soaking a piece of whole-grain bread in a mixture of egg, soy milk, vanilla and cinnamon, then toasting in a non-stick skillet. Egg salad (I mash up hard-boiled eggs with mayonnaise and a bit of sweet relish) makes great sandwiches. If your kids really hate eggs, slip some uncooked egg white into hot oatmeal and mixed it up until the egg is cooked. Never consume raw egg whites (salmonella).
Spreads and dips—Tofu spreads, hummus, black bean, egg salad are great spread on toast, crackers, and for dipping veggies. For a sweet spread, a bit of soy or dairy yogurt mixed with a bit of peanut butter is great for dipping apple and pear slices.
Protein powder—No, not the macho kind athletes use. We use one that we get at the health food store which is just rice protein. It’s recommended for kids with soy and milk allergies. We add it to soy and rice milk to drink, to hot and cold cereal and apple sauce when a little protein boost is needed.
Nuts—I carry little bags of almonds around and snack on them when I’m on the go.
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