The researchers are correct in concluding that the brain needs glucose to function correctly. However, they fail to acknowledge that sugary drinks will provide the brain with glucose for only a short time because insulin will be produced in order to reduce the high blood sugar. This will ultimately result in a lowering of blood sugar to levels below the consumption of the sugary drink, and an increased likelihood of poor stress control and aggressive responses.

The study involved the students fasting for 3 hours. After three hours, most people would have a falling blood sugar that may make them susceptible to mood changes. The study did not report what the students had eaten prior to the fast, but if it was a meal low in protein, complex carbohydrates and essential fats (these are students!), it is likely that their blood sugar was quite low. The students drinking the sugary drink would have increased their blood sugar, but only for a short time.

In order to avoid these dips in blood sugar that can cause mood swings and a reduced ability to deal with stressful situations and remain calm under provocation, it is important to eat regular meals and snacks containing protein, essential fats and low glycaemic carbohydrates that are digested slowly. The brain will then have a constant source of glucose without the need for hormonal involvement that may cause stress. Avoiding simple sugars reduces the production of insulin that can ultimately result in low blood sugar. Eating three meals and at least two snacks daily, going no more than three or four hours without food, can help to regulate blood sugar and hormones. 

Why not try some of these meal and snack ideas to balance blood sugar, or call Emma at Smart Nutrition to get more advice?

Breakfast suggestions: 

*Porridge with milk and berries and/or cinnamon to sweeten 

*Muesli with nuts and seeds and milk or yogurt 

*Fresh fruit salad with yogurt, nuts and seeds 

*Grilled bacon with tomatoes 

*Scrambled, boiled or poached eggs on a slice wholemeal toast 

*Peanut butter on wholemeal toast 

Snack suggestions: 

*Nuts, seeds or natural yoghurt with some fruit. Low-sugar fruits include apples, pears, plums and berries, while high sugar fruits are dried fruits (the dehydration process means the fruit sugar is more concentrated), bananas, grapes and melon. Fruit’s high nutrient content outweighs the negative sugar impact in most cases, but be aware that if you’re going to eat a banana, for example, it might be wise to also have some nuts in order to keep things balanced.

 *Oatcakes with nut or seed butter eg tahini, peanut butter, almond butter 

*Vegetable crudités with hummus 

*1-2 squares dark chocolate with nuts to balance the sugar. This way you can still have chocolate as a snack, but just make sure you are balancing the sugar if you do. Same goes for biscuits/cake etc. If you do have these foods (try to limit them as much as you can), ensure you also have some protein to counter-balance the negative effects. 

Lunch suggestions: 

*Wholemeal sandwich/pitta/roll etc or salad centred around a protein source such as chicken, tuna, salmon, cheese, lentils, tofu, nuts, hummous etc 

*Soup with meat or lentils with a wholemeal roll and soft cheese/peanut butter instead of butter 

*Egg/beans/peanut butter on toast (beans are a mixture of complex carb and protein) 

*…and follow with nuts/yoghurt/fruit (if well tolerated). Following with refined foods will just make you crash and burn and heading for a mid-afternoon slump! 

Dinner suggestions: 

*Grilled or roasted meat or fish with seasonal vegetables and brown rice, pasta or potatoes with skin (boiled, mashed or baked) 

*Stir-fry including chicken, prawns, cashew nuts, tofu etc and vegetables served with wholemeal rice or egg noodles. (Brown basmati rice is the lowest GI rice) 

*Meat or lentil curry with brown rice 

*Spaghetti bolognaise with wholemeal spaghetti 

*Salmon fillet with steamed broccoli, courgette and peppers and sweet potato mash (sweet potato is lower GI than regular potato) 

Or any protein with or without a small amount of wholegrain rice, pasta or bread, quinoa, noodles or potato with skin (boiled, mashed or baked) and lots of salad, fruit or veg for vitamins and minerals.

There are many reasons why chocolate seems so good

Chocolate’s major active ingredient is cocoa, a significant source of the stimulant theobromine so will help to give you a boost. Chocolate also contains the mood-enhancing stimulant phenethylamine – this is thought to be the same neurotransmitte that gives you a runners high and makes you feels so great when you fall in love.  Both theobromine and phenethylamine  stimulate dopamine production – which is the ‘feel good’ neurotransmitter.

chocolate is also high in sugar and caffeine both of which will give you a quick energy boost – great you may think, however this will always result in an energy crash as your blood sugar levels attempt to right themselves and this crash will lead to cravings meaning you just can’t say no to another bar.

Cocoa beans that make chocolate are grown in countries where pesticides use is unregualted meaning that chocolate is full of pesticide residue.

There is some good news however chocolate is high in antioxidants – this only applies to the very dark kind, with a minimum of 70% cocoa solids, not cheap bars full of fat and sugar.

So if you really can’t resist a bit of chocolate keep to the dark stuff and opt for organic and keep it as a treat – I actually have what I call chocolate Sundays – I leave it alone in the week but have a weekly chocolate treat on Sundays.