For many of us, sugar—be it a cookie, doughnut, or slice of cake—is something we can't resist. Yet indulging in sweets does not have to cause chaos in the body or for energy levels if timed right. The key is to make sugar a treat after a meal and not a snack or morning ritual.
Avoid eating sugar on an empty stomach
When you eat sweets on an empty stomach, especially in the morning, your body processes the sugar rapidly, turning it into glucose. According to French biochemist Jessie Inchauspé, this glucose enters your bloodstream quickly, causing a spike in your blood sugar levels.
While this might give you an initial burst of energy and pleasure, she says, the aftermath is less appealing. About 90 minutes later, your blood sugar drops, leading to a crash that leaves you feeling tired, irritable, and craving more sugar. This cycle can trap you in a rollercoaster of sugar spikes and crashes, making it harder to resist sugary snacks throughout the day.
But what is the best time to eat something sweet?
According to Inchauspé, who is also known as Glucose Goddess, the best time to eat sugar so that you have maximum dopamine from it, maximum pleasure and less impact on your body is going to be after a meal as dessert. Wondering why? When you consume sugar alongside other nutrients like protein, fat, and fibre, your body digests it more slowly.
This slower digestion helps moderate the glucose release into your bloodstream, preventing a sharp spike and crash. Plus, eating sugar after a meal can enhance the pleasure of dessert by delivering a satisfying dopamine hit without setting you up for a day of cravings.
Another Tip
Skip the sweet breakfast. Starting your day with savoury options—like eggs, avocado toast, or a hearty grain bowl—can help stabilise your blood sugar levels and curb mid-morning hunger pangs. This sets the tone for more sustained energy throughout the day and makes it easier to enjoy sweets in moderation.
In short, you don’t have to banish sugar from your life to stay healthy. Timing is everything. Reserve your sugary indulgences for after meals to maximise enjoyment and minimise negative effects. By shifting when you eat your treats, you can satisfy your sweet tooth while keeping your energy levels steady and cravings in check.
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