In the world of health and fitness, sugar often finds itself cast as the villain, blamed for everything from ever increasing weight to energy crashes. However, sugar in moderate amounts is essential for our body. In fact, it plays a crucial role in our diet, providing the quick energy boost we sometimes desperately need. But timing is everything. When consumed strategically, sugary foods can actually enhance your daily performance and well-being. So, when exactly is the best time to indulge in that sweet treat without the guilt? Let's look into science and find out how to make sugar your ally, not your enemy.
To understand when to eat and when to avoid sugary foods, OnlyMyHealth interacted with Abhilasha V, Chief Clinical Nutritionist, Cloudnine Group of Hospitals, Bengaluru.
Sugar, especially in its refined form, has been widely recognised as detrimental to health when consumed in excess. It can contribute to various health issues such as obesity, type 2 diabetes, heart disease, and tooth decay. However, Abhilasha said, “The timing of sugar consumption can play a significant role in mitigating its negative impacts on health. This response will explore the best times to consume sugary foods, balancing enjoyment with health considerations.” Studies have shown that glucose is essential food for the brain and is an important source of fuel throughout the body.
Abhilasha shares when is the right time to consume sugary foods:
Breakfast and Morning Snacks
Consuming sugary foods in the morning, particularly as part of breakfast, can be less harmful than consuming them later in the day. Explaining, Abhilasha said, “This is because the body’s metabolism is generally higher in the morning, allowing it to better process and utilise the sugars for energy. When combined with a balanced meal containing proteins, healthy fats, and fibres, the body can better manage blood sugar spikes.” Citing an example, she said, “Having a small portion of fruit or few raisins or dates on oatmeal can provide a quick energy boost without the dramatic insulin spikes associated with consuming sugar alone.”
Pre- and Post-Workout
Another optimal time for sugar consumption is around workout sessions. “Consuming sugary foods before a workout can provide a quick source of energy, enhancing performance and endurance,” Abhilasha recommended. Simple sugars are rapidly absorbed and can be an efficient fuel source. Adding further, she said, “Post-workout, consuming sugar in combination with protein can help replenish glycogen stores and aid muscle recovery. A banana or a fruit smoothie with a bit of nuts and dried fruits can be beneficial during these times.”
Also read: From Sugary Drinks To Red Meat, These Foods Can Deplete Your Cognitive Skills
During Active Periods
If sugary foods are to be consumed, it is generally better to have them during periods of higher physical activity, as per Abhilasha. “When the body is active, it utilises glucose more efficiently, reducing the likelihood of excess sugar being stored as fat. Additionally, active periods help manage blood sugar levels more effectively,” she said. Having a sugary treat as part of a larger, balanced meal during lunch or an afternoon snack can help mitigate sudden blood sugar spikes and crashes.
Avoiding Sugary Foods
One of the worst times to consume sugary foods is in the evening or right before bedtime. During these times, the body’s metabolic rate slows down, and there is less physical activity to burn off the extra calories. “This can lead to higher blood sugar levels throughout the night, increasing the risk of weight gain and disrupting sleep patterns. Moreover, consuming sugar late in the day can lead to energy crashes and cravings, making it harder to maintain a balanced diet,” Abhilasha said.
Moderation and Balance
Regardless of the timing, it is crucial to consume sugary foods in moderation. Abhilasha recommended pairing sugar with fibre, protein, and healthy fats can help slow down the absorption of glucose, preventing sharp spikes and drops in blood sugar levels. For example, combining fruit with yoghurt or nuts can provide a more balanced snack. Opting for natural sources of sugar, such as fruits and dairy, over refined sugars found in candies and baked goods, can provide additional nutrients and health benefits.
Also read: Sweet Poison: Expert Reveals Why Sugary Processed Foods Are Harmful
Individual Considerations
It’s important to note that individual responses to sugar can vary based on personal health conditions, activity levels, and metabolic rates. People with diabetes or insulin resistance, for example, need to be particularly mindful of their sugar intake and should consult with healthcare providers to tailor their diet accordingly.
Conclusion
The best times to consume sugary foods are in the morning, around workout sessions, and during active periods of the day. Avoiding sugar in the evening and night is advisable to prevent adverse health effects. Moderation, balance, and individual health considerations are key to enjoying sugary foods without compromising overall health.