It is the holiday season! Sparkling lights, beautifully wrapped presents, and mountains of delicious treats – what’s not to love? Well, there’s one thing that’s not on the wish list: the dreaded sugar hangover. But what is it, and how can we avoid it?
What causes sugar hangover?
Sugar lights up your brain’s reward center like a Christmas tree. That sweet dopamine hit makes you want to keep eating sugar – evolutionarily, this makes sense, since sugar is a quick energy source. But here’s the catch: when you eat more than usual, it sets off a rollercoaster ride in your bloodstream.
When too much sugar is consumed at once, it can cause a blood sugar spike within the first two hours. This triggers hormonal changes, which affect blood vessels in your brain and can cause a headache.
After climbing sky high it can also drop suddenly leading to a blood sugar crash or hypoglycemia – also known as the sugar hangover. This crash releases stress hormones like cortisol and adrenaline in response to this low sugar and can result in symptoms like anxiety, fatigue, sweating, shakiness, and irritability.
How much is too much sugar?
A sugar hangover can happen when someone exceeds the recommended daily limit. While the exact amount can vary depending on the age, height, tolerance, and weight of the individual, it is recommended that adults should not have more than 30 grams (1.05 ounces) of sugar a day.
Now here is the buzzkill. If you are sticking to the 30-gram rule to avoid a sugar hangover, then it looks like one creamy cup of eggnog has about 20.4 grams (0.72 ounces) of sugar. So, to stick within the daily sugar recommendation, you shouldn’t drink more than roughly 1.5 cups (354.9 milliliters) of eggnog – however, sometimes the sugar hangover is worth it for the Christmas treat!
Are there any ways to avoid the sugar hangover?
Not going over the daily limit is the easiest way to avoid a sugar hangover. However, there are ways to potentially avoid it while still enjoying plenty of festive treats.
- Balance your meal: High-sugar foods can be digested easily, allowing glucose to be absorbed rapidly in the bloodstream. Adding other nutrients like fiber and protein can absorb the resulting glucose.
- Staying hydrated: Less water in the body means that the blood sugar is more concentrated.
- Check the glycemic index: The higher the glycemic index the more likelihood it will cause a blood sugar spike. Choosing treats with a lower glycemic index will help.
So, while it’s tempting to dive headfirst into a pile of holiday treats, keeping your sugar intake in check can save you from the dreaded sugar hangover. The key is moderation, balance, and maybe sneaking in a carrot stick or two (it is reindeer season, after all).
Cheers to a festive season full of sparkle, joy, and just the right amount of sugar!
The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.
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