The BMJ recently published a study showing that consuming high-glycemic index (GI) foods can increase the risk of depression and anxiety symptoms. High-GI foods have a higher content of easily digestible sugars, which are quickly converted into energy by the body. This rapid processing of sugar leads to fluctuations in blood sugar levels, triggering the release of cortisol and adrenaline hormones.

These hormonal changes can contribute to stress, depression, and anxiety disorders. Moreover, excessive sugar consumption can lead to energy crashes and mood swings. The myth surrounding sugar rush, or the temporary boost in energy and alertness after consuming high-sugar foods, has been debunked by several studies.

One study published in The New England Journal of Medicine compared the effects of high-glycemic index diets on children with normal glucose tolerance and those with impaired glucose tolerance. The results showed that both groups did not experience significant changes in behavior or cognitive function after consuming a high-sugar diet for three weeks.

Another study published in the International Journal of Food Sciences and Nutrition investigated the relationship between high sugar intake and sleep patterns, as well as behavioral changes. The study found no correlation between sugar consumption and sleep quality, behavioral changes, or mood disturbances.

Despite the myth surrounding sugar rush being debunked, excessive sugar consumption is still a concern due to its potential health risks, including chronic diseases like diabetes. To maintain healthy sugar levels, consider the following guidelines:

1. Limit added sweeteners in your food and drinks.
2. Avoid consuming soda or carbonated beverages.
3. Opt for fresh fruit instead of sugary snacks or juices.
4. Check the ingredient list and nutrition information on packaged products and choose those with lower sugar content.
5. Reduce sugar intake in recipes by half to two-thirds.
6. Use spices like cinnamon and nutmeg to add sweetness instead of refined sugar., excessive sugar consumption does not lead to increased energy or hyperactivity in children. Instead, it can cause fatigue, mood swings, and potentially contribute to chronic diseases like diabetes. Aim for a daily sugar intake of no more than 50 grams (or approximately 4 tablespoons) to maintain healthy blood sugar levels.