IS 'SUGAR HIGH' FOR REAL? WELL, SCIENCE SAYS IT'S COMPLICATED

Have you ever heard someone blame their wild energy burst on too much sugar consumption? It's a common belief that consuming sweets sends us soaring on a 'sugar high', only to come crashing down later.

But is there any scientific truth to this claim, or is it just an old wives' tale?

Is sugar high for real?

First off, yes, sugar does affect our bodies. When we munch on that chocolate bar or gulp down a can of soda, our body breaks down the sugar into glucose, which is then absorbed into the bloodstream.

This leads to a spike in blood sugar levels, and for a while, we might feel that rush of energy, like we're ready to take on the world.

Dr Rajiv Kovil, head of diabetology, Zandra Healthcare, said, "When you are on a so-called 'sugar high', your body experiences high energy levels. You tend to feel energised in the beginning and experience alertness."

"However, this sudden surge in blood sugar can leave you tired, irritable, and craving more sugar to sustain that high. Frequent 'sugar highs' can impact one's health and lead to issues like weight gain, insulin resistance, and diabetes," says Kovil.

What research and study tells us about 'sugar high'

Now, here's where things get interesting.

Some studies have looked into the fact whether the spike in blood sugar levels actually affects our behaviour and mood.

One study published in the journal Physiology and Behaviour found that consuming a high-sugar meal can lead to a temporary improvement in mood and alertness. So, yes, there might be a grain of truth to the sugar high myth.

However, Dr Kovil suggested that the concept of 'sugar high is a myth' since research and evidence has not shown any link between sugar intake in children and hyperactivity.

While various research and experts have refuted the theory of 'sugar high', there are others who suggest it might not be a complete myth.

Can sugar make people (and especially children) hyperactive?

In 1994, a study published in the New England Journal of Medicine debunked the idea that sugar affects children's behaviour. The research involved preschoolers and those believed to be sensitive to sugar.

Employing a double-blind approach (a clinical trial in which neither the participants nor the researcher knows which treatment nor intervention participants are receiving until the clinical trial is over), the study found no evidence linking sugar consumption to changes in behaviour or cognitive function. Subsequent analyses have reinforced these conclusions.

Despite ongoing investigation, the consensus remains: sugar does not significantly influence children's behaviour.

Are 'sugar crashes' real?

Let's just say, it's a vicious cycle. If the concept of 'sugar high' is real, then 'sugar crashes' are real too.

Now imagine, you have downed a sugary treat, and you feel like a superhero for some time, then bam! Your energy nosedives, leaving you cranky and craving another fix. That's 'sugar crash'.

Remember the study published in 1994 that debunked the idea of hyperactivity in children owing to high intake of sugar? The same study found out that this mood improvement was short-lived and followed by a dip in mood and energy levels. In other words, the sugar rush is real, but it's fleeting, and it's often followed by a crash that leaves us feeling worse than before.

Delhi-based Dr Mehtab Siddiqui said, "While there is no scientific study that validates 'sugar high' or 'sugar crash', you can't deny the sudden spike of energy that you get after consuming a chocolate bar or, let's say, a can of energy drink."

Is staying off sugar the way forward?

Like everything in life, moderation is key.

Enjoying the occasional sweet treat is perfectly fine, but relying on sugar to lift our spirits or fuel our energy levels isn't the healthiest approach.

Instead, opt for snacks and beverages that provide more sustained energy, like fruits, nuts, whole grains, and lean proteins. These foods release their energy more slowly, helping to keep our blood sugar levels stable and our mood on an even keel.

"To prevent the so-called sugar high from messing up with your normal course of life, choose low glycaemic index foods like quinoa and barley, legumes, and chickpeas. Also, add the recommended amount of fibre-rich fruits and vegetables to your diet to regulate blood sugar levels. Incorporating healthy fats by having avocados, nuts, and seeds, can further slow down the absorption of sugar into the bloodstream. Even fish and tofu regulate blood sugar levels and prevent sugar highs," Dr Kovil said.

Remember

The existence of a "sugar high" is still debated. While some studies suggest a link between sugar intake and increased energy or hyperactivity, the evidence is inconclusive and lacks strong support.

However, what every expert supported was the idea of sugar being a mood-lifter (which again can be a perceived or placebo effect).

So, next time you're tempted to reach for that sugary snack when you are overwhelmed or sombre, remember there's no conclusive scientific data that suggests that it can actually make you feel better.

2024-04-26T12:21:41Z dg43tfdfdgfd