In August, Parade asked six endocrinologists a simple question: what do you eat on days you know will be overwhelming? I was glad to be one of them. The answer was more consistent than I expected, and it is something almost anyone can use, so I want to walk through it here.
Why stress and blood sugar are connected
When you are under pressure, your body releases stress hormones such as cortisol and adrenaline. These hormones signal your liver to release stored glucose so you have energy to respond. That is useful in short bursts. When stress is constant, though, blood sugar can run higher, and for some people the body becomes less responsive to insulin. This matters most if you have diabetes or prediabetes, but anyone can notice the effect as energy crashes, cravings and trouble focusing.
The one thing all six of us said
According to Parade, all six endocrinologists make sure to eat a breakfast with "protein, unsaturated fats and fiber" on stressful days. Protein and fiber slow the rise in blood sugar after a meal, and unsaturated fats add staying power. Together they help keep your energy steadier through a hectic morning.
What that looks like on my plate
My own go-to, as Parade describes it, is a three-egg omelette with spinach, peppers and onions sauteed in olive oil, with half an avocado and berries on the side. It covers every box: protein from the eggs, fiber from the vegetables and berries, and unsaturated fats from the olive oil and avocado. Other options with the same pattern include plain Greek yogurt with berries and chia seeds, or eggs on whole-grain toast with a side of fruit.
If eggs are not your thing, the pattern matters more than the specific food. Pick a protein, add something with fiber, and include a source of unsaturated fat such as nuts, seeds, avocado or olive oil.
Make it easy to do on a bad morning
The hardest part of eating well on a stressful day is that you have the least time and energy for it. A little planning helps. Decide what you will eat the night before, keep two or three simple options stocked, and choose foods you can prepare in a few minutes. Hard-boiled eggs, plain Greek yogurt, frozen berries, chia seeds and a bag of nuts are all easy to keep on hand. Deciding in advance also takes one decision off your plate when your mind is already full.
You do not need a perfect breakfast every day. Think of it as a default you can fall back on when the day is busy. Eating a balanced meal earlier in the day also makes it easier to avoid the vending machine or an afternoon sugar craving.
Other habits that help on a hard day
- Do not skip meals. Parade reports that none of us recommend it. Long gaps followed by a large meal tend to cause bigger swings in blood sugar and energy.
- Go easy on caffeine in the morning and alcohol in the evening. Both can contribute to peaks and drops in blood sugar and can disrupt sleep.
- Take a short walk after you eat. Even a few minutes of light movement helps your muscles take up glucose, and it can help you feel calmer too.
- Protect your sleep. A poor night makes it harder to manage stress and cravings the next day.
- Stick with foods you know you tolerate. A stressful day is not the time to experiment with new foods.
A note for people who take diabetes medication
If you use insulin or another medication that can cause low blood sugar, do not change how or when you eat without talking with your clinician first. Your plan may need to be adjusted around meals, and what works for one person can be unsafe for another. The ideas above are general nutrition guidance, not a treatment plan.
When it is worth getting checked
If you notice frequent fatigue, intense thirst, frequent urination, or blood sugar readings that run high, it is worth a conversation with your clinician. An evaluation can look at your blood sugar, your overall metabolic health and what may be driving the symptoms. I see patients for these concerns in person on the Upper East Side and by telehealth across New York and New Jersey.
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Medical disclaimer: This article is for general education only. It is not medical advice and does not create a doctor-patient relationship. Dietary needs differ, and people with diabetes or other medical conditions may need an individualized plan. Talk with your own healthcare provider before starting, stopping, or changing any medication or testing. If you are having a medical emergency, call 911. This article is not sponsored and does not endorse any specific product.
Sources
- Emily Laurence Sardinha. "We Asked 6 Endocrinologists What They Eat Before a Stressful Workday and They All Said the Same Thing." Parade, August 10, 2026. https://parade.com/health/what-endocrinologists-eat-before-stressful-day