When is the best time to eat sugar?
“When is the best time to eat sugar?” As a Bengali, a sweet tooth comes guilt-free to me. Maybe that's why giving up sugar fully has never been an option. This has prompted me to be realistic about my fitness goals and subsequently, my sugar consumption. While I can't give up my iced coffee breakfasts and mid-day cupcake breaks, maybe I can time it in a way that works in my favour. Ayurveda will have you believing that kicking off your meals on a sweet note is okay to do; even in the Middle East, sweets like baklava or dates are considered a symbol of hospitality and are therefore, commonly enjoyed before the main meal. But what does the science say about it? The experts tell us.
Is it a one-size-fits-all approach?
“When it comes to sugar consumption, timing is crucial. Factors like meal timing, physical activity, and overall dietary patterns play a huge role in determining the best time to eat sugar,” says Eshanka Wahi, culinary nutritionist and holistic wellness coach. Take your sugary breakfasts for instance—sweet cereals or chocolate croissants may uplift your mood and give you a quick energy boost but they will also spike your blood sugar levels since there aren't other nutrients to balance things out. The body’s heightened sensitivity to carbohydrates after an overnight fast is another reason to avoid sugar first thing in the morning. Or a midnight dessert could easily disrupt your sleep for similar reasons.
But how your body handles sugar depends on multiple factors like how sensitive you are to insulin, how active you are, and what else you eat. There’s no right answer but most experts unanimously believe it's smart to enjoy sugar in moderation and as part of a balanced meal or snack.
Eating sugar on an empty stomach is an absolute no
Timing your sugar snacking right can distinguish between having a good and anxious day. “Consuming sugary foods or beverages in isolation, especially on an empty stomach, can lead to rapid spikes and subsequent crashes in blood sugar levels, resulting in feelings of fatigue and energy depletion," reveals a Health & Weight-Loss Coach. However, she explains that pairing sugary foods with sources of protein, fibre, and healthy fats can help slow down the absorption of sugar into the bloodstream, providing more energy and preventing sharp fluctuations in blood sugar levels. You’d do anything to avoid that crash-and-burn feeling, right? The feeling is especially worse with processed sugar, which is why when you're reaching for sweets, consider pairing it with other foods that do not have added sugar.
When is your body most equipped to process sugar?
“Our bodies may be more efficient at metabolising sugars during increased physical activity. However, it's essential to be mindful of portion sizes and overall dietary intake to prevent excessive sugar consumption and maintain a healthy balance. I recommend having a date as a healthy sugar alternative in such times,” recommends Eshanka.
But if we have to put a time of day to this, it’ll be closer to lunch hours. “Our bodies are generally better equipped to process sugars earlier in the day when metabolism is typically more active and energy expenditure is higher. Additionally, timing sugar consumption around workouts or periods of increased energy can help support muscle recovery,” explains Jashan.
Simply put, the best time to eat sugar is earlier in the day and paired with other nutrients. “It's essential to listen to your body's hunger and satiety cues and consume sugars as part of a balanced diet,'' Jashan concludes.