Many people aren’t aware of how closely glucose levels and mental health are intertwined, but research shows that they are connected in significant ways. Studies have shown that people with fluctuating blood sugar levels, such as those with diabetes or insulin resistance, are 2-3 times more likely to experience anxiety, depression, and cognitive difficulties. In fact, a study published in Diabetes Care found that individuals with diabetes are 20% more likely to develop depression.
For neurodivergent individuals—such as those with ADHD or autism—glucose regulation can play an even more critical role. Cognitive and emotional responses to blood sugar fluctuations may be heightened, leading to worsened symptoms of focus, emotional dysregulation, and sensory overload. Understanding and managing glucose levels can offer a powerful tool to help mitigate these challenges and support mental well-being.
The Glucose-Brain Connection: Why Does it Matter?
The brain is an energy-hungry organ, and glucose is its primary fuel source. However, keeping this energy source stable is essential. When blood sugar levels spike too high or drop too low, the brain experiences a disruption that can affect cognition, mood, and even emotional regulation.
For neurodivergent individuals, who often deal with differences in executive function, focus, and emotional processing, these fluctuations can amplify challenges. For example, when someone with ADHD experiences a blood sugar crash, they might find it harder to concentrate, regulate their emotions, or stay on task. For individuals on the autism spectrum, glucose spikes might contribute to sensory overload or heightened irritability.
Recognizing how the body’s blood sugar can influence the mind opens up possibilities for supporting mental health in a holistic way, particularly for those who experience life through the lens of neurodiversity.
Glucose Spikes and Mental Health: The Impact on Neurodivergent Individuals
Let’s dive into what happens during glucose spikes and crashes and why they can be particularly challenging for neurodivergent individuals.
1. Hyperglycemia (High Blood Sugar): When you consume foods high in sugar or refined carbohydrates, your blood sugar levels can rise rapidly. For neurodivergent people, this can lead to overstimulation, irritability, and even heightened impulsivity—hallmarks of ADHD and autism that may become more intense with these glucose changes. Elevated glucose levels can create a sort of “mental fog,” where focus becomes more difficult, executive function declines, and the brain struggles to process information efficiently.
2. Hypoglycemia (Low Blood Sugar): The other extreme—when blood sugar drops too low—can be equally challenging. Sudden feelings of fatigue, brain fog, irritability, and anxiety can surface, exacerbating the emotional dysregulation common in neurodivergent people. For someone already prone to emotional or sensory sensitivity, a hypoglycemic state can make coping feel almost impossible, leading to meltdowns, emotional outbursts, or complete cognitive shutdown.
The delicate balance of glucose is vital, and for neurodivergent individuals, learning how to stabilize these levels could lead to significant improvements in mental clarity, emotional regulation, and overall well-being.
How to Support Glucose Regulation for Better Mental Health
Understanding how glucose impacts the brain offers us an opportunity to manage mental health symptoms through diet and lifestyle changes. Here are some practical steps neurodivergent individuals can take to regulate glucose levels and support mental health:
1. Eat Low-Glycemic Foods: Focus on complex carbohydrates like vegetables, whole grains, legumes, and high-fiber foods. These allow for a slower, more sustained release of glucose, preventing the drastic highs and lows that can trigger emotional dysregulation.
2. Incorporate Balanced Meals: Aim for meals that contain a balance of protein, fat, and fiber-rich carbohydrates. Protein and healthy fats can slow down the absorption of glucose, keeping blood sugar levels stable and avoiding rapid spikes or crashes.
3. Use Food Order to Your Advantage: A powerful hack from Glucose Revolution involves eating foods in a specific order to reduce glucose spikes. Start your meal with fiber (like vegetables or a salad), followed by protein and fats, and save carbohydrates for last. This strategy slows down glucose absorption and helps maintain more stable blood sugar levels.
4. Focus on Whole Foods: Avoid processed foods and instead aim for whole, nutrient-dense options, as recommended in Good Energy by Casey Means. Minimizing processed sugars, refined carbs, and additives supports sustained energy and prevents blood sugar imbalances, which can contribute to mood swings and brain fog.
5. Consider Continuous Glucose Monitoring (CGM): Tools like CGMs allow you to track your blood sugar in real time, helping to identify which foods trigger spikes or crashes. This can be particularly useful for people with neurodivergence to better understand their unique glucose responses.
Why It’s Important to Approach Mental Health Holistically
For neurodivergent people, mental health can’t be separated from physical health. By looking at how glucose levels affect the brain, we’re opening up new possibilities for managing traits like impulsivity, emotional dysregulation, and sensory overload. When we stabilize blood sugar, we stabilize the mind—a powerful tool for anyone navigating neurodiversity.
At the end of the day, it’s about finding the balance that works for you. A holistic approach to mental health means considering all aspects of well-being, and glucose regulation might just be the key to unlocking greater mental clarity and emotional balance.
Personal Note: My personal journey through glucose regulation and biohacking has reshaped my world in ways I could never have anticipated. As I’ve navigated this path—learning how my body responds to food, stress, and lifestyle changes—I’ve become even more passionate about helping others understand the powerful connection between mental health and physical well-being. This journey motivates me to support others in finding balance and clarity, and it drives my commitment to integrating these holistic approaches into my practice.
Action Steps:
Try incorporating a low-glycemic meal plan for a week and notice any changes in mood, focus, or energy.
If you experience extreme glucose fluctuations, consider tracking your blood sugar levels to identify patterns and potential triggers.
Experiment with balancing your meals by adding healthy fats and proteins to each one, reducing the likelihood of blood sugar crashes.
Reflect on your experiences with glucose and mental health—how do you feel when your blood sugar spikes? How about when it crashes?
Additional Resources:
Good Energy by Casey Means, MD
The Glucose Revolution by Jessie Inchauspé
Explore Continuous Glucose Monitoring (CGM) devices to learn more about how your glucose levels fluctuate and affect your mental health. For example: https://www.levels.com/
Consider working with a nutritionist who understands neurodiversity to create a tailored approach to glucose regulation.
By paying attention to the glucose-brain link, we empower ourselves to manage our mental health in a way that honors our unique neurodiverse experiences. Keep experimenting, stay curious, and trust the process as you find what works best for your brain and body.
Disclaimer: The information provided in this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your health. Do not disregard professional medical advice or delay in seeking it because of something you have read in this blog.
As someone who has personally experienced the journey of biohacking my own glucose regulation, I understand firsthand the impact that small changes can have on both mental and physical health. This process has profoundly shaped my world and deepened my passion for helping others navigate their own wellness paths. It’s this personal journey that motivates me to share my insights, hoping to inspire you to explore your own unique connection between nutrition, glucose, and mental health.