If you feel sluggish after consuming sugar, changing how and when you eat sugary snacks will help your body process sugar better. You can try eating a sweet snack that contains fat and/or protein or eating it right after eating. Trying to reduce sugar consumption can also help prevent you from feeling sluggish after eating pies, cakes, or pastries.
Step
Method 1 of 3: Eat Sweet Snacks Smartly
Step 1. Don't eat a large amount of sugary snacks at once
You can eat cheesecake, but eating half of it at once can make you feel sleepy for minutes or hours afterward. So, try to reduce the amount of sugar you consume at one time. For example, if there are 10 jelly candies in a pack, try to limit your consumption of that amount and avoid overeating.
Step 2. Try eating protein before or with sugar
Eating a small amount of protein before or while you eat sugar can help reduce the drowsiness it causes. Choose a dessert that is low in protein, such as cheesecake or a sweet snack with peanut butter. Or, try eating nuts or even meat before eating a sweet snack.
This doesn't mean that taking protein powder with a sheet of cake will help
Step 3. Eat fat with sugary foods
Sometimes, the sugar content of fruits can make you feel weak. This sugar content can also cause a spike in the body's energy which then decreases quickly. You can help your body process sugar more efficiently, and prevent your blood sugar from spikes and drops, by including fat and protein with fruit. For example, if you usually drink fruit juice and feel sleepy afterward, try eating some almonds right before you drink the juice.
Step 4. Set aside a sweet treat to enjoy after dessert
Try to avoid sugary snacks. Only eating sweet snacks that contain sugar can make you feel sleepy. For example, if you eat a sweet snack in the middle of the day and don't eat anything else, you are more likely to experience bothersome symptoms such as lethargy and drowsiness. Instead, try to have a sweet snack after a balanced meal to help your body maintain healthy sugar levels.
Step 5. Avoid drinks that contain sugar as well as caffeine
While sweet coffee may provide a temporary energy boost, the combination of sugar and caffeine can make your body's energy levels drop drastically. This can make you feel weak and even lethargic. So, try to stay away from coffee, soda, and energy drinks that contain sugar. Try drinking carbonated water, slightly sweetened tea, or black coffee if you need some caffeine.
Method 2 of 3: Reducing Sugar Consumption
Step 1. Reduce the amount of sugar you consume each day
If you fall asleep after eating sugary foods, this may be a sign that you need to cut back on sugar. The amount of sugar intake recommended by the US Department of Agriculture is 10% of total daily calories. For example, in a 2000 calorie diet a person should not consume more than 200 calories of sugar per day.
- Try replacing sugary drinks with water.
- You can also replace sugary snacks with low-sugar fruits like berries.
Step 2. Watch for added sugar
There are many processed foods that are high in sugar. Foods such as salad dressing or yogurt may even contain enough added sugar to hinder your efforts to reduce sugar consumption. For that, read the labels on food packaging and pay attention to the added sugar content such as the following:
- Brown sugar
- Corn sweetener
- Corn syrup
- Dextrose
- Fructose
- Glucose
- High fructose corn syrup
- Honey
- Lactose
- Maltose syrup
- Maltose
- Molasses
- Raw sugar
- Sucrose
Step 3. Consult a doctor
If you feel sleepy after eating sugary foods, this could be a sign of a medical problem. If you continue to have trouble staying awake after consuming sugar, make an appointment with your doctor. Your doctor will do tests to see if your sugar levels are normal, and help you figure out how to reduce your sugar intake from food.
Method 3 of 3: Overcome Sleepiness
Step 1. Get moving
If you feel sleepy after eating a sweet snack, try exercising. A leisurely walk or vigorous exercise can help increase the body's energy. Try taking a short walk around the office if snacking in the afternoon makes you feel sluggish.
Step 2. Avoid added sugar intake
When you feel weak, you may be easily tempted to grab a cookie or drink an energy drink to increase your body's energy. Avoid this method because it will only cause the body's blood sugar to spike and then drop drastically again. As a result, you may actually be getting weaker.
Step 3. Drink a glass of water or a cup of tea
Dehydration often looks like a craving for sugar. Before eating sugary foods, try drinking a large glass of water or a cup of tea to see if rehydrating your body can reduce your cravings for sugary foods.
Step 4. Look for sunshine
Another way to fight drowsiness after consuming too much sugar is to get out of the house. Sunlight can warm and refresh the body. Spending time in the sun will also increase the body's vitamin D which is very important for your overall health.
