Keeping your blood sugar stable doesn’t just help with energy levels—it can also play a major role in managing stress hormones like cortisol. Dietitians say certain foods can help support balanced blood sugar, reduce inflammation, and prevent the sharp spikes and crashes that may leave you feeling anxious, fatigued, or craving more sugar later in the day. On the flip side, highly refined or heavily processed foods can contribute to insulin surges and elevated cortisol over time.
From antioxidant-rich blueberries and dark chocolate to blood-sugar-spiking white bread and butter-loaded popcorn, experts are sharing the “best” and “worst” foods to eat if you want steadier energy, lower stress levels, and better overall health.
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Best: Blueberries
Blueberries aren't just good for your skin or brain, they play a key role in balancing blood sugar levels and managing stress. "Blueberries are rich in polyphenols, particularly anthocyanins, which have been shown to reduce oxidative stress and inflammation," nutritional therapist Alison Bladh, says. Since chronic inflammation is a known driver of elevated cortisol, antioxidant-rich foods can do wonders.
She also notes that blueberries have a low glycemic impact, meaning they won’t cause sharp blood sugar spikes. "Stable blood sugar in the morning is critical for preventing cortisol surges later in the day," Bladh explains.
To reap these benefits, add a small amount to your Greek yogurt bowl, protein-packed smoothies, bowl of oatmeal, or eat with cottage cheese.
Best: Dark Chocolate
Gerard Hall, a personal trainer and transformation coach, says dark chocolate is "a perfect snack that doesn't trigger a binge episode." In addition, he notes that the "antioxidants found in the dark chocolate can help you reduce cortisol by lowering inflammation and boosting your mood." Consuming dark chocolate can improve your body's ability to utilize insulin, resulting in decreased insulin levels in the blood and less fat accumulation. Additionally, as Hall points out, dark chocolate can curb your appetite by lowering the levels of the hunger hormone ghrelin.
Worst: White Bread
White bread is a staple in many diets, but when you consume white bread, your body rapidly breaks down the carbohydrates into glucose, causing a spike in blood sugar levels. This spike triggers a surge in insulin production to help regulate blood sugar. "Refined carbohydrates like white bread can cause rapid strikes in blood sugar, promoting insulin resistance and weight gain," dietitian Catherine Gervacio notes.
Worst: Buttered Popcorn
Popcorn is often praised as a balanced, low-calorie snack that’s surprisingly high in fiber, making it a popular choice for those trying to lose weight. But the health benefits can quickly change depending on how it’s prepared. Loading it up with butter, sugary coatings, or heavily salted flavorings not only adds excess calories and unhealthy fats, but can also contribute to blood sugar spikes. Those spikes may increase stress on the body and potentially disrupt cortisol levels over time.
"Whether you're snacking at the movies or you're pulling it fresh from the microwave, buttered popcorn has more cons than pros," explains registered dietitian Destini Moody, RD, CSSD, LD at Live it Up. "Typically, air-popped popcorn is a great, low-calorie snack that's full of fiber. However, once you add the buttery compounds, you end up with a snack that is full of saturated fat and sodium, both of which can raise cortisol in excess amounts."
