The Sugar Roller Coaster

(And why you might want to hop off)

Sugar
Oh, honey, honey
You are my candy girl
And you got me wanting you…

Oops—sorry, wrong kind of sugar! 😀
We’re not here to groove; we’re here to talk about managing sugar spikes in the body.

Ever heard the term “sugar roller coaster”?
Ever felt it?

It refers to the rapid ups and downs in energy, mood, and blood sugar caused by consuming sugary foods or drinks. One moment you’re flying high—the next, you’re crashing hard. Sound familiar?

Let’s break it down—and more importantly, see how to get off this exhausting ride.

What Is the Sugar Roller Coaster?
I’ll keep this short and treat you like an adult (even if you snack like a kid 😀 ).

Here’s how it typically goes:

You eat or drink something sugary (candy, soda, pastries—yum but uh-oh).

Sugar floods your bloodstream, causing a rapid spike in blood sugar.

Your body panics (just a bit) and releases a large amount of insulin to bring those sugar levels down.

You feel a burst of energy—aka a sugar high.

But then—bam! Too much insulin can drop your blood sugar too low, too fast. Hello, sugar crash.

Now you feel tired, sluggish, irritable, maybe even hungry again—and guess what you crave? More sugar.

You give in. No judgment—we’ve all been there. Sugar goes up → insulin floods → sugar crash → repeat.

And that, my friend, is the Sugar Roller Coaster.

Why Should You Care?
Because it messes with way more than just your sweet tooth.

Physical Symptoms:
Fatigue

Headaches

Shakiness or dizziness

Hunger pangs

Emotional Symptoms:
Mood swings

Irritability

Difficulty concentrating

Long-Term Health Risks:
Frequent spikes and crashes can lead to insulin resistance, weight gain, and increase the risk of type 2 diabetes.

Still want that donut? (No shame—just read the next section first 😉 )

How to Avoid the Sugar Roller Coaster
Want stable energy and moods throughout the day? Here’s your action plan:

1. Choose Complex Carbohydrates
   Think: whole grains, veggies, legumes.
   They release energy slowly—no sharp spikes.
2. Pair Sugar with Protein or Healthy Fats
   Protein and fat slow down sugar absorption.
   Add nuts, yogurt, or a boiled egg if you’re having something sweet.
3. Avoid Sugary Drinks and Snacks
   Sodas, fruit juices, and processed snacks are sugar bombs.
   Try sparkling water with lime or herbal tea. Keep nuts or fruit nearby instead.
4. Eat Regularly
   Balanced meals at consistent times help stabilize blood sugar.
   Skipping meals = more likely to binge on sugar later.
5. Read the Labels
   Watch for sneaky sugar in sauces, “healthy” cereals, and flavored yogurts.
   Learn its aliases: glucose, fructose, maltodextrin, corn syrup, etc.

Managing sugar doesn’t mean never enjoying it.
It means knowing how your body reacts—and choosing foods that keep your energy and mood steady.

Because let’s be honest…
No roller coaster for me—
I hate how the down feels in my gut. 😀 😀