Blood Sugar Balance: The Easy Ways to Tick Off this Vital ADHD Symptom Management Technique
ADHD & The Power of Stable Blood Sugar
That afternoon crash. The sudden irritability. The inability to focus after lunch. I lived with these for years, thinking they were just 'my ADHD.' Turns out, blood sugar was playing a much bigger role than I realised. For those of us with ADHD, blood sugar swings don't just affect energy, they dramatically amplify our symptoms. Understanding this connection was a missing piece in my ADHD management puzzle.
The ADHD-Blood Sugar Rollercoaster
ADHD brains are particularly sensitive to blood sugar fluctuations. When glucose levels spike and crash, already-challenged executive function takes a nosedive. Research shows that blood sugar instability can:
• Increase hyperactivity by up to 50%
• Worsen impulsivity and emotional dysregulation
• Create 'brain fog' that mimics severe inattentive symptoms
• Trigger anxiety and restlessness
Why We're More Vulnerable
People with ADHD often have irregular eating patterns. We regularly forget meals when in hyperfocus. We crave quick dopamine hits from sugary foods, and some of us may have underlying insulin resistance. When I did a ZOE test, it found my body's response to sugar to be 'poor.' We're also more likely to use sugar and caffeine as self-medication.
This creates a vicious cycle where unstable blood sugar worsens ADHD symptoms, leading to more sugar cravings and energy crashes. It's frustrating when you realise how much your diet might be working against you.
4 Strategies That Help Me Massively
These approaches have made a real difference for me. As always, they're tools in your toolkit, not rigid rules. Some days I nail them all; other days I'm eating toast for dinner. Both are fine. Progress, not perfection.
The Power Plate Formula
I aim for meals that include protein (¼ plate), healthy fats, fibre-rich vegetables (½ plate), and complex carbs (¼ plate). This combination slows glucose absorption and provides steadier energy.
Does every meal look like this? Absolutely not. But when I'm planning meals or making food choices, this is the pattern I come back to. Even getting close to this formula helps.Morning Protein Priority
Starting the day with 25-30g of protein within an hour of waking sets blood sugar stability for the entire day and supports dopamine production, the neurotransmitter we're already struggling with.
My go-tos: eggs, Greek/Kefir yoghurt with nuts and/or low sugar homemade granola, quality protein smoothie, or even leftover chicken. I’m pretty good at this one because the difference when I don’t get it right is so noticeable.Strategic Snacking
I try to keep protein-fat combinations handy: nuts with cheese, apple with almond butter, Greek/Kefir yoghurt with seeds. The principle is simple: avoid eating carbs alone when possible, as they spike blood sugar more dramatically without protein or fat to slow absorption.
Do I still sometimes grab a biscuit when I'm stressed? Of course. But I'm more aware now, and most of the time I can make a better choice. That's the goal, better patterns over time, not perfect adherence.The 15-Minute Walk Hack
A brief walk after meals can reduce blood sugar spikes by up to 30%. It's also perfect for ADHD restlessness; you get movement, fresh air, and better glucose management all at once.
Post-meal walks make a noticeable difference in how I feel for the rest of the day & how I sleep at night.The Transformation Effect
When I'm managing blood sugar well my focus improves, mood swings reduce, and that exhausting hyperactivity-crash cycle quietens down. It's like turning down the volume on my ADHD symptoms.I don’t take meds anymore, but when I did I also realised how much my diet was sabotaging my medication's effectiveness. When my blood sugar is all over the place, even the medication struggled to help.
But I will always be honest about these type of things: I don't do this perfectly. Some weeks I'm really on it; other weeks life gets chaotic and I'm eating whatever's quick. The difference now is that I know what helps, I am better at planning ahead and I can return to these strategies when I've moved off. That's the key, having a baseline to come back to, not a rigid regime you beat yourself up for breaking.
The Bottom Line
Stable blood sugar equals a more stable brain. There’s less fighting your ADHD, and more giving your brain the steady fuel it needs to function better.
Pick one strategy that resonates with you. Maybe it's the protein breakfast, maybe it's the post-meal walk. Try it for a week or two and notice what changes. You might be surprised at how much your symptoms are being amplified by something as fundamental as what you're eating.
Your focused, calmer self isn't a distant dream, sometimes it's just waiting on the other side of better blood sugar management.