With the new school year officially underway, many parents and teachers are juggling school supplies, daily schedules, and overall change as we head into fall and students of all ages swarm the buildings.
And for many parents and teachers, there’s one thing that is common. Expected behavioral issues, afternoon meltdowns, inattention, restlessness, and just a general irritability that seems to strike at the worst time.
The question is: what if there’s a reason for these behavioral challenges, beyond classroom activities and interactions? What if part of the reason for these issues is actually linked to a very real, measurable aspect of children’s blood?
We’re talking blood sugar, aka glucose. When blood glucose falls to low levels, brain regions such as the prefrontal cortex — involved in impulse control, attention, and emotional regulation — can function less efficiently; children may be particularly sensitive to this effect.
Is it simply ‘acting out’ or does it have a more direct neurochemical variable?
Could it be all those high-sugar breakfasts, lunches, and snacks?
Let’s break down five snacks that may just help offset these behavioral issues…
RELATED: 10 Quick, Delicious, & Nutritious Snacks Perfect For Busy Students
Firstly, it’s vital to understand one thing.
Unstable glucose does not “cause” ADHD or behavioral disorders. Rather, it may play a role in amplifying these challenges, impacting attention and impulse control in both neurotypical children and those with neurodivergent diagnoses. While the research on these processes is not definitive, there are well-established aspects of nutrition that may help, especially as it’s related to blood glucose.
This brings us to the current snack: apples alongside peanut or almond butter.
When it comes to apples, they notably contain both soluble and insoluble fiber, including pectin, a natural starch often used as a thickener. Interestingly, the soluble fiber aspect of apples may actually increase the viscosity of stomach contents, creating a thickening effect. This, in turn, may slow gastric emptying and carbohydrate absorption, which can mean a more gradual change in blood glucose.
In one study of a “viscous fiber blend” added to a starchy snack, researchers found a similar reduction in glycemic response in both healthy individuals and those with diabetes.
Then you have the longer-lasting energy promoted by the peanut or almond butter.
Rather than experiencing sugar swings, those who pair certain meals with more nuts/nut butter may actually enjoy better glucose balance.
Some studies have even linked nut consumption to the potential for improved diabetes control.
However, more research is required, and nuts, nut butters, and nut-based supplements are no replacement for standard medical care.
Many health and wellness articles tout the benefits of Greek yogurt, berries, and the aforementioned nuts – but why, exactly?
One reason may be that Greek yogurt typically contains roughly twice the protein of conventional yogurt due to straining. Because of this higher-protein content, people who eat this food may experience greater satiety and less post-meal sugar responses.
Some research even suggests regular yogurt consumption may lead to overall healthier diets.
When compared to high-fat snacks, certain high-protein snacks like yogurt have been associated with better appetite control, satiety, and later food intake in women.
Of course, while this is far from a study on students with behavioral issues, it does represent a healthier option than many of the highly processed, sugar-laden choices available.
Meanwhile, berries provide fiber to improve glucose control and are high in vitamin C and antioxidants, making them a great snack alternative to the frankenfood found in so many grocery store aisles today.
Add in the nuts, which are rich in protein, fiber, and healthy fats, and you have an overall brain- and body-benefiting snack that can satisfy children greatly.
RELATED: Make Your Child’s Favorite Snacks Healthier
Like cheese? Enjoy crackers? How about a crunchy carrot or easier-to-chew slices?
As previously noted, protein may lead to better satiety, so when it comes to the first item in this snack, cheese – high in protein – the potential benefits are self-evident.
Protein can also help slow gastric emptying, which is when food moves from your stomach into your small intestine. When the process is slowed, you’re less likely to feel immediately hungry, and large swings in blood sugar may be reduced.
How does this affect children’s behaviors?
Well, potentially, by impacting blood sugar swings, it can modulate irritability and difficulty concentrating. Of course, this is always child-dependent, and while healthy eating may significantly help some children (especially those who ate very poorly), it should be used as an adjunct lifestyle change, not a standalone remedy.
The crackers in this snack offer their own possible benefits as well. For instance, if the crackers are made with whole oats, barley, or rye, this may help increase satiety. These types are also better than the highly refined carbohydrate sources that can wreak havoc on the blood sugar levels of vulnerable people with diabetes.
Finally, you have the carrots, which are rich in fiber and help promote feelings of fullness.
As you can see, all of these snacks share several key aspects. Contributing to fullness, reducing blood sugar swings, and generally being healthy food items is what makes them top choices, regardless of a child’s behavioral issues or lack thereof.
Eggs are well known for their high-quality protein, but did you know they also contain nine essential amino acids? As such, eggs are widely considered a ‘complete’ protein source.
Here’s the cool news. When you combine these hard-boiled eggs – as opposed to just whites or yolks – with the carbs of fruits, you’re maximizing those benefits.
In one study, blood glucose levels were compared after individuals ate a carbohydrate (jam) vs a carbohydrate plus protein source (jam and eggs). The average blood glucose level 60 minutes after eating the carbohydrate was significantly higher than the level 60 minutes after eating the carbohydrate and protein combo (P= 0.006).
In other words, less of a blood sugar spike.
Again, balance is key.
Ideally speaking, nuts, seeds, and a small amount of dried fruit (you don’t want too much sugar) can be a healthy snack for people of all ages.
Why?
Mainly because nuts and seeds are rich in important nutrients your body and brain need. They’re rich in unsaturated fats, plant protein, and dietary fiber, all of which can contribute to slower digestion and improved satiety.
Just remember: balance.
Many commercial snacks can be overloaded with sugar, which may defeat the purpose by increasing your glycemic load.
If you can create trail mix yourself, follow the rule of thumb. A typical ratio of two parts nuts, one part seeds, and one part dried fruit is usually okay. Some people may add in other ingredients, such as authentic dark chocolate, which is healthy in moderation.
So find what works.
Try to time snacks strategically, usually within two to three hours after lunch before a crash could occur, or half an hour to an hour after school. This is not a practice firmly grounded in exact timing, but rather a recommendation based on simply spacing meals and not overfeeding or underfeeding.
Obviously, these practices will vary based on the child, his or her lifestyle, health conditions, and so on. Adding in short movement breaks – just 10 or 15 minutes – can also generally help children’s bodies take up glucose, potentially further supporting mood and focus.
Be mindful, and learn what works for the child. If behavior changes are severe, persistent, or come with symptoms such as excessive thirst and frequent urination, consult a doctor immediately.
Whether you’re a teacher or a parent, recognizing these signs is key to helping a child eventually personalize what works best. Just remain realistic. Although the snacks outlined in this article are certainly no cure-all, they can certainly complement other lifestyle – and if need be, medical – interventions in the days to come.
With consistency, some healthy experimentation, and a little tasty trust, a child’s behaviors might just improve more than you expected…
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