Follow diet tips to prevent carb crash

Q: I have a healthy breakfast every morning — granola, almond-milk yogurt and fruit, but by 10:30 a.m., I am feeling exhausted. It’s like my blood sugar is low. I have to eat something sweet to perk back up. (I don’t have diabetes.) What’s going on?

Katy J., Iowa City, Iowa

A: You’re describing reactive hypoglycemia, or a carb/sugar crash. The carbohydrates and sugars in fruit, the carbs in the grains in granola — along with the added sugar it often contains all can add up to a pretty big dose of sugar and a rapid rise in your blood glucose level. If that rise stimulates an insulin spike, you end up over-clearing the glucose from your blood. Your blood sugar level tanks, along with your energy. Symptoms can include shakiness, sweating, anxiety and fatigue. Try the following techniques.

— Include 15-20 grams of protein in every meal. You can get 7.2 grams in two egg whites (omelet); 16 grams in 2 ounces of tuna in water; almost 7 grams in 2 ounces of nondairy cheese; 6 grams in 1/2 cup of granola with nuts.

— Eat smaller meals, more frequently. Have a high-protein snack midday (try some tuna, almonds or peanut butter celery sticks).

— Eliminate all foods with added sugars from your diet.

— Stick with complex carbs, 100% whole grains (not most cereals!), fresh and frozen veggies and fruits.

Q: I try to make myself eat less and work out more, but I end up not doing anything that I promised myself I would. How can I stay motivated?

Steph F., San Francisco

A: Think about why you want to become healthier: To protect brain function? To dodge disease? To feel more confident? Whatever your motivation, recognize that when you drop the ball you’re really saying, “I don’t matter that much.” But you do! So ...

1. Inspire yourself. Write out what it will mean to you if you stick with your plan to become healthier.

2. Set reasonable goals — don’t plan on going from zero to 100 in a flash.

3. Cultivate consistency. Set a reminder on your phone for each day’s activity.

4. Get support. Remember, you matter!