Is 'Sugar Rush' a Thing? Research Says Probably Not
You've likely been told your whole life that eating too much sugar in a short period of time can induce a "sugar rush" or "sugar high" followed by an energy crash. Maybe you've experienced it yourself or perhaps you've observed this phenomenon yourself on your own children at Halloween or during other holidays when the sugary treats are flowing. However, research suggests that the so-called "sugar rush" isn't actually a thing.
What Does Research Say?
Research remains inconclusive in all the ways sugar does and does not impact our health and wellness due to the complexity of food, the digestive system and how our bodies process nutrients.
One meta-analysis, which is an analysis of numerous related studies, that looked specifically at the impact of sugar on children found that sugar does not impact the behavior or cognitive performance of children in general. However, the study does not rule out a small effect or effects on certain groups of children.
A more recent meta-analysis looked at how carbohydrates impact our mood. Carbohydrates, while not always ingested as a form of sugar, produce glucose, a simple sugar, during digestion. Results showed that sugar did not increase energy levels, nor did it improve participants' mood. The authors concluded that the "sugar rush" is a myth and, in fact, found evidence that sugar is more likely to lower your mood and make you feel more tired.
If sugar or other foods in your diet are impacting your mood or health and wellness in general, schedule time to talk to your primary care provider. They'll go over your current diet, family history and discuss healthy eating habits tailored to your lifestyle. They are also your best partner in determining whether you should see a specialist, and finding the specialist who is right for you.
Sugar and Your Diet
While sugar likely doesn't give you a "sugar rush," eating too much sugar does appear to have certain symptoms.
After a large intake of sugary foods, you may experience low energy shortly afterward, a low or depressed mood and bloating.
There are other long-term side effects of a sugary diet, including tooth decay, weight gain, diabetes, cardiovascular disease, high blood pressure and even an increased risk of cancer.
No matter where you look, health officials agree that sugar shouldn't constitute a major part of your diet. However, the exact limit of how much sugar you should consume in a day varies depending on where you look.
The U.S. Office of Disease Prevention and Health Promotion's latest Dietary Guidelines recommends limiting the amount of sugar you consume to account for no more than 10% of your daily calorie intake. So, if you have a 2,000-calorie daily diet, sugar should only account for 200 calories, which equals about 12 teaspoons.
If you are concerned about your sugar intake or want help with your diet, nutrition counselors at EvergreenHealth are here to help you develop an individualized diet plan so you get the most out of your favorite foods.
The EvergreenHealth Weight Loss & Bariatric Care team can also help you understand how your body is processing the foods you eat and, if necessary, work with you to come up with a wellness plan that fits your lifestyle.
