Sugar smart: timing, type, and balance to avoid energy slumps

Sugar activates the brain’s reward system and comes as glucose or fructose, which are processed differently: glucose prompts insulin release and energy storage, while fructose is sent to the liver and can be converted to fat. In excess, both raise triglycerides and may raise heart- and liver-related risks; repeated insulin spikes can fuel inflammation. The so-called 'sugar rush' is largely a myth, and when a sugar-induced dip occurs, people tend to eat more later. Timing matters: morning glucose responses are usually more favorable, and having sugar as part of a balanced meal with fiber, healthy fats, and protein helps blunt spikes. Moderation is best; avoid late-day sugar and be cautious with sugar substitutes, which may impact the gut/oral microbiome and can, in some cases, convert to fructose. Given that many people regularly eat sugary snacks (about 84% daily, with 79% up to three), reducing intake is sensible rather than demonizing it.