A common misconception is that eating a bunch of sugar can give you the energy you need to make it through the day. Most myths usually do have a basis in fact, and this one is no different. While substituting lunch for a candy bar may actually give you a quick burst of energy, it won’t last long and you'll likely feel more tired than you were before.
Sugar, specifically in the form of glucose, is a primary source of energy for the body and requires less metabolism to become energy. When consumed, sugary foods and beverages cause a rapid spike in blood sugar levels, providing a quick burst of energy. This is why you might feel a sudden surge of alertness or energy shortly after consuming sweets. The body responds by releasing insulin to help bring blood sugar levels back down, leading to the infamous "sugar crash." While sweets fall into the carbohydrate category, not all carbohydrates will have the same crashing effect.
Carbohydrates can be roughly split into two groups. Simple carbohydrates are the culprits behind the aforementioned spike in glucose levels and are found in cakes, cookies, and sodas. Complex carbohydrates are found in whole grains, fruits, and vegetables and contain fiber. Fiber slows down the absorption of glucose into the bloodstream, providing a steady supply of energy over a more extended period. While the occasional sugary snack won’t harm you, frequent consumption over longer periods of times can be detrimental towards your health.
Consistently high sugar intake can lead to insulin resistance, where cells become less responsive to insulin. Imagine your bloodstream as a long hallway with many doors. Each door marks the entrance to a cell which needs energy to function. Insulin is the gatekeeper to each of those doors and is responsible for unlocking and opening those doors. Without the gatekeeper, glucose is stuck in the hallway with nowhere to go. Now the body can handle the occasional surge of glucose by having the pancreas send more gatekeepers (insulin), but this isn’t a long term solution. At first the gatekeeper might have problems opening said door, aka the insulin present in the bloodstream is not enough to open the cell to let glucose in. This known as insulin resistance. Over time, the pancreas just cannot keep up with the demand and will eventually stop sending insulin at all. The process described above is the disease progression for diabetes mellitus. The disease starts with insulin resistance and if untreated or poorly managed, these patients will end up needing to take insulin to replace what the body can no longer produce.
Diets high in simple sugars can be harmful in other ways as well. If most of our food is coming from sweets and processed food, we are less likely to get the nutrients we need. High-sugar diets are also linked to inflammation, fatigue, acne, and mental health issues. Eating complex carbohydrates alongside protein and healthy fats is the best way to maintain study energy levels throughout the day. Space your meals out evenly to avoid dips in energy levels and make sure to drink plenty of water as dehydration can also lead to fatigue.
While sugar can provide a quick energy boost, relying on sugary foods and drinks for sustained energy is not ideal. By prioritizing whole foods, balancing your diet, and understanding how different foods affect your energy levels, you can support a more consistent and sustainable source of energy throughout the day.
Understanding the impact of sugar consumption on energy levels empowers you to make informed choices that promote overall health and well-being. By incorporating these principles into your daily routine, you can optimize your energy levels and feel more energized and productive throughout the day.
If you need help determining your sugar and carbohydrate intake to fuel your lifestyle, working one-on-one with a PUSH511 nutrition coach can help!
About the Author
I am a Licensed Registered Dietitian with experience in critical care, cardiology, weight loss, allergy services, and food service. I graduated from Penn State University with a BS in nutrition and finished my RD training at University of Maryland. I am currently in PA school and am looking forward to combining my love of nutrition with medicine. After moving to Baltimore in 2019, I did a trial class at PUSH511 Fitness as I was looking for accountability and to meet new people. When I walked into the gym for the first time, everyone was congregated on one side cheering on a member who was struggling with ring muscle-ups at the end of the workout. It was such an uplifting moment to witness. I left the gym that day in dire need of ginger ale, but also very excited about this amazing and supportive community I had stumbled upon. I am grateful for this opportunity to give back and share my love of nutrition!
Sources
https://www.ncbi.nlm.nih.gov/books/NBK560599/
https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance
