Sugar Rush or Crash? Effects of Sugar on Your Energy Levels

Hello Ziddis! Have you ever had a whole box of chocolates to yourself? At first, you were excited and started eating all the chocolates and later you realised that the box was now empty, the chocolates were gone and so was your excitement. We have all at some point experienced a sudden burst of energy and hyperactivity after having loads of sweets and this high is followed by a steep crash. That is a sugar rush. This is exactly what happens in our bodies when we have sugar. But there is some science about how we can still have the sugar and not experience this rollercoaster of energy levels. Let’s understand the glycemic index concept and how it relates to the sugar rush.

What is the Glycemic Index?

The glycemic index helps us understand how quickly or slowly a particular food increases our blood sugar levels. There is a 0 to 100 glycemic index scale. The higher the GI, the faster it raises our blood sugar levels. Foods with low GI cause a slower and more gradual increase in blood sugar levels. But how does this information help us? By knowing the GI of the food we eat, we can make better decisions for our health goals especially when we want to avoid the sugar rush followed by sugar crash.

Eating foods with a low glycemic index can help keep energy levels steady and prevent sudden spikes and drops in blood sugar. On the other hand, foods with a high glycemic index tend to lead to a rapid rise in energy, followed by a sharp decline, also known as a sugar crash.

What Causes Sugar Rush?

Sugar Rush may sound like a fun video game but it is not. It is a phenomenon that happens within our body. When we consume food or drinks with high sugar content or high GI, there happens to be a rapid spike in our blood sugar levels. This sudden spike of sugar in our bloodstream alerts and triggers the release of insulin which is a hormone responsible for keeping the blood sugar consistent. This spike is called the Sugar Rush.

But what follows the rush is a crash. Once the insulin does its job to get the blood sugar levels back down, one might experience a sudden drop in energy levels. This is a Sugar Crash. This vicious cycle of sugar rush followed by sugar crash can leave you feeling tired, lethargic, sluggish and craving for more sugar to help feel the sugar rush state of energy again. This is not at all a sustainable way to feel energized and help it is always advised to consume food that does not spike and crash your energy levels. These foods are called low-glycemic foods.

What Are Low Glycemic Foods?

Low glycemic foods are those that keep our energy consistent and do not cause huge spikes followed by crashes. These are easily digestible to the body. Some of these are whole grains so opt for those instead of white bread, legumes, leafy green vegetables and so on. They are packed with fibres, vitamins and minerals which makes them a more holistically smarter choice. It is said that by starting your day with a low glycemic diet you can have a steady release of energy till your next meal, you can avoid crashes and lethargy and just get out of the vicious cycle.

Which Foods to Avoid?

To have a low glycemic diet, avoid starting mornings with sugary cereals and snacks. Instead of packaged sugary drinks opt for fresh juices. White bread is a strict no-no and so are most things made out of refined flour or maida. While yoghurts are great, flavoured ones are highly spiked with sugars and will give you a rush.

Low Glycemic Fruits

While we think all fruits and healthy some have a slightly high GI and that can cause a rapid spike in blood sugar than other fruits.

• Some fruits with low GI are: berries, apples, pears, cherries, kiwi, oranges.
• Some fruits with high GI are: watermelon, pineapple, banana, lychee, dates

These low-glycemic fruits are ideal for maintaining consistent energy levels because they release sugar into the bloodstream more gradually.

This does not mean you avoid high-GI fruits completely. But knowing that in case your health requires you can have less of those and more of low GI fruits. Whether you are blending them into smoothies, pulping them for juices or having them as snacks. Low-glycemic fruits are always a good way to start your day with a stable energy source.

Takeaway

Managing your energy levels throughout the day doesn’t have to be a constant battle. Understanding the GI and choosing low-glycemic foods, you can avoid the ups and downs of a sugar rush and crash. Foods that rank lower on the glycemic index will help maintain consistent energy. Want to stay active and energetic while working out without such crashes, you can bank on some bodybuilding supplements. They can complement your diet by providing essential nutrients. Replenish your energy levels without causing another sugar rush, try adding electrolytes to your drink be it water or juice. This help to keep your body balanced. especially after a workout. Making smart food choices and using supplements wisely can keep your energy stable and support your overall fitness goals.