Protein is having a moment right now. Everywhere you turn, you’re hearing about how much protein you “should” be eating. As a dietitian with 20 years of experience, I’m glad to see protein getting the attention it deserves. Keep working toward your protein goals.
Now let’s take that conversation a step further. Protein, along with fiber and fat, can support blood sugar stability, but these three macronutrients work best as a team. If you focus only on protein and fat, such as a Mediterranean tuna bowl with kalamata olives, olive oil, purple onion, tomato and cucumber but skip fiber, you may notice constipation or post-meal bloating as the meal moves slowly through your digestive tract. If you focus only on protein and fiber, such as chicken and broccoli, you may feel less satisfied after the meal, along with brain fog or low energy one to two hours later.
So, what gives? Why can you be eating healthy and still not feel your best?
Many adults assume low energy, afternoon crashes, irritability, poor sleep and persistent cravings are simply part of aging or life stress. They don’t have to be. These are signals that your body may need a different balance, timing or total intake of nutrients. Symptoms often show up before lab values change, so it helps to treat them as useful information rather than something to power through.
Blood sugar stability means that after you eat, glucose enters the bloodstream gradually, then is moved into cells to support steady energy. When glucose enters too quickly and spikes high, you may feel sleepy soon after eating and then hungry again not long after. That pattern can turn into a frustrating cycle of fatigue, snacking and cravings.
A practical solution is to aim for meal balance. Build meals with adequate protein, fiber-rich carbohydrates and vegetables, and healthy plant fats. This combination supports steadier energy and better satiety across the day. From there, many people feel best eating a balanced meal every three to five hours, adjusted for appetite and activity level.
To make this sustainable, start with one balanced meal per day. Breakfast is often a helpful place to begin, and it doesn’t have to look like “breakfast food.” A vegetable-and-protein bowl can work well in the morning. When breakfast is balanced, many people notice improvements in energy and cravings within days. Dinner is often the next easiest meal to strengthen, since it’s a meal many households already plan and cook.
Stabilizing blood sugar isn’t about perfection. It’s about small, steady steps toward the right mix of nutrients, creating a foundation that supports long-term metabolic and digestive health. In my practice, this approach is one of the most consistent ways I’ve seen people improve how they feel while improving their health long-term.
Fran Sutherlin, RD, MS is a local registered dietitian, specializing in using digestive wellness to prevent or manage chronic disease. She has a master’s degree in nutrition, is a personal health coach, speaker and owner of Sustainable Nutrition. She can be reached at 970-444-2122 or fran@fransutherlin.com.
