Sugar crash
Encyclopedia
A sugar
crash or glucose
crash is the term used in American popular culture to refer to a supposed sense of fatigue after consuming a large quantity of carbohydrates, also known as reactive hypoglycemia
. It is variously described as a sense of tiredness, lethargy, irritation, or hangover, although the effects can be less if one has undertaken a lot of physical activity within the next few hours after consumption.
The alleged mechanism for the feeling of a crash is correlated with an abnormally rapid rise in blood glucose after eating. This normally leads to brisk insulin
secretion, which in turn initiates rapid glucose uptake by tissues either accumulating it as glycogen
or utilizing it for energy production. The consequent fall in blood glucose is indicated as the reason for the "sugar crash" .
One possible method to help prevent lethargy associated with high-carbohydrate meals is to impede the rate of absorption of sugars into the body by slowing the digestion process. This may be accomplished by drinking a cold liquid such as water or cold tea with, or shortly after, high-carbohydrate meals. This may have the effect of reducing the severity of the insulin spike, and reducing the intensity of lethargy. Drinking warm or hot liquids with high-carbohydrate meals can increase the metabolic rate of digestion
, increasing the insulin spike and severity of lethargy. This can also apply to warm, weakly caffeinated drinks such as weak coffee or tea, especially if taken with milk.
, though not as severe. This is because the difference between usual and post-meal blood glucose levels is not as large as in diabetic cases of hypoglycemia. A crash is usually felt within four hours or less of heavy carbohydrate consumption. Symptoms of reactive or postprandial hypoglycemia include:
The majority of these symptoms, often correlated with feelings of hunger, mimic the effect of inadequate sugar intake as the biology of a crash is similar in itself to the body’s response to low blood sugar levels following periods of glucose deficiency.
into the liver for metabolism or storage, thereby lowering glucose levels in the blood. In contrast, the hormone glucagon
is released by the pancreas as a response to lower than normal blood sugar levels. Glucagon initiates uptake of the stored glycogen in the liver into the bloodstream so as to increase glucose levels in the blood .
Sporadic, high-carbohydrate snacks and meals are deemed the specific causes of sugar crashes. The “crash” one feels is due to the rapid increase and subsequent decline of blood sugar in the body system as one begins and ceases consumption of high-sugar foods. More insulin than is actually needed is produced in response to the large, rapid ingestion of sugary foods.
Acute low blood sugar symptoms are best treated by consuming small amounts of sweet foods, so as to regain balance in the body’s carbohydrate metabolism. Suggestions include sugary foods that are quickly digested, such as:
Tips to prevent sugar crashes include:
Sugar
Sugar is a class of edible crystalline carbohydrates, mainly sucrose, lactose, and fructose, characterized by a sweet flavor.Sucrose in its refined form primarily comes from sugar cane and sugar beet...
crash or glucose
Glucose
Glucose is a simple sugar and an important carbohydrate in biology. Cells use it as the primary source of energy and a metabolic intermediate...
crash is the term used in American popular culture to refer to a supposed sense of fatigue after consuming a large quantity of carbohydrates, also known as reactive hypoglycemia
Reactive hypoglycemia
Reactive hypoglycemia, or postprandial hypoglycemia, is a medical term describing recurrent episodes of symptomatic hypoglycemia occurring within 4 hours after a high carbohydrate meal in people who do not have diabetes...
. It is variously described as a sense of tiredness, lethargy, irritation, or hangover, although the effects can be less if one has undertaken a lot of physical activity within the next few hours after consumption.
The alleged mechanism for the feeling of a crash is correlated with an abnormally rapid rise in blood glucose after eating. This normally leads to brisk insulin
Insulin
Insulin is a hormone central to regulating carbohydrate and fat metabolism in the body. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle....
secretion, which in turn initiates rapid glucose uptake by tissues either accumulating it as glycogen
Glycogen
Glycogen is a molecule that serves as the secondary long-term energy storage in animal and fungal cells, with the primary energy stores being held in adipose tissue...
or utilizing it for energy production. The consequent fall in blood glucose is indicated as the reason for the "sugar crash" .
One possible method to help prevent lethargy associated with high-carbohydrate meals is to impede the rate of absorption of sugars into the body by slowing the digestion process. This may be accomplished by drinking a cold liquid such as water or cold tea with, or shortly after, high-carbohydrate meals. This may have the effect of reducing the severity of the insulin spike, and reducing the intensity of lethargy. Drinking warm or hot liquids with high-carbohydrate meals can increase the metabolic rate of digestion
Digestion
Digestion is the mechanical and chemical breakdown of food into smaller components that are more easily absorbed into a blood stream, for instance. Digestion is a form of catabolism: a breakdown of large food molecules to smaller ones....
, increasing the insulin spike and severity of lethargy. This can also apply to warm, weakly caffeinated drinks such as weak coffee or tea, especially if taken with milk.
Symptoms
Symptoms associated with sugar crashes are similar to those experienced during periods of hypoglycemiaHypoglycemia
Hypoglycemia or hypoglycæmia is the medical term for a state produced by a lower than normal level of blood glucose. The term literally means "under-sweet blood"...
, though not as severe. This is because the difference between usual and post-meal blood glucose levels is not as large as in diabetic cases of hypoglycemia. A crash is usually felt within four hours or less of heavy carbohydrate consumption. Symptoms of reactive or postprandial hypoglycemia include:
- Confusion and difficulty concentrating on daily tasks
- Anxiety
- Light-headedness
- Fatigue
- Headache
- Irritability
The majority of these symptoms, often correlated with feelings of hunger, mimic the effect of inadequate sugar intake as the biology of a crash is similar in itself to the body’s response to low blood sugar levels following periods of glucose deficiency.
Causes
The human body requires a relatively constant input of glucose, a sugar produced upon digestion of carbohydrates, for normal functioning. Glucagon and insulin are among the hormones that ensure a normal range of glucose in the human body. Upon consumption of a meal, blood sugar normally rises, which triggers pancreatic cells to produce insulin. This hormone initiates the absorption of the just-digested blood glucose as glycogenGlycogen
Glycogen is a molecule that serves as the secondary long-term energy storage in animal and fungal cells, with the primary energy stores being held in adipose tissue...
into the liver for metabolism or storage, thereby lowering glucose levels in the blood. In contrast, the hormone glucagon
Glucagon
Glucagon, a hormone secreted by the pancreas, raises blood glucose levels. Its effect is opposite that of insulin, which lowers blood glucose levels. The pancreas releases glucagon when blood sugar levels fall too low. Glucagon causes the liver to convert stored glycogen into glucose, which is...
is released by the pancreas as a response to lower than normal blood sugar levels. Glucagon initiates uptake of the stored glycogen in the liver into the bloodstream so as to increase glucose levels in the blood .
Sporadic, high-carbohydrate snacks and meals are deemed the specific causes of sugar crashes. The “crash” one feels is due to the rapid increase and subsequent decline of blood sugar in the body system as one begins and ceases consumption of high-sugar foods. More insulin than is actually needed is produced in response to the large, rapid ingestion of sugary foods.
Treatment
As it is a short term ailment, a sugar crash does not usually require medical intervention in most people. The most important factors to consider when addressing this issue are the composition and timing of foods .Acute low blood sugar symptoms are best treated by consuming small amounts of sweet foods, so as to regain balance in the body’s carbohydrate metabolism. Suggestions include sugary foods that are quickly digested, such as:
- Dried fruit
- Pop
- Juice
- Sugar as candies, tablets or cubes
Tips to prevent sugar crashes include:
- Consistently choosing longer lasting, complex carbohydrates to postpone rapid blood-sugar dips
- Monitoring any effects medication may have on symptoms
- Limiting sugar on an empty stomach
- Eating small snacks and meals regularly through the day
See also
- Reactive hypoglycemiaReactive hypoglycemiaReactive hypoglycemia, or postprandial hypoglycemia, is a medical term describing recurrent episodes of symptomatic hypoglycemia occurring within 4 hours after a high carbohydrate meal in people who do not have diabetes...
- HypoglycemiaHypoglycemiaHypoglycemia or hypoglycæmia is the medical term for a state produced by a lower than normal level of blood glucose. The term literally means "under-sweet blood"...
- HyperglycemiaHyperglycemiaHyperglycemia or Hyperglycæmia, or high blood sugar, is a condition in which an excessive amount of glucose circulates in the blood plasma. This is generally a glucose level higher than 13.5mmol/l , but symptoms may not start to become noticeable until even higher values such as 15-20 mmol/l...
- InsulinInsulinInsulin is a hormone central to regulating carbohydrate and fat metabolism in the body. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle....
- GlucagonGlucagonGlucagon, a hormone secreted by the pancreas, raises blood glucose levels. Its effect is opposite that of insulin, which lowers blood glucose levels. The pancreas releases glucagon when blood sugar levels fall too low. Glucagon causes the liver to convert stored glycogen into glucose, which is...
- GlycogenGlycogenGlycogen is a molecule that serves as the secondary long-term energy storage in animal and fungal cells, with the primary energy stores being held in adipose tissue...