Sugar is a common additive that appears in a wide variety of foods, including ice cream, yogurt, cookies, candy, sausage, lunch meats, snack crackers and soft drinks. Between 2001 and 2004, the average American consumed about 22.5 tsp. of added sugars per day, according to the American Heart Association journal "Circulation." Heavy reliance on sugar for calories can lead to obesity and heart disease, but it can also have short-term effects, including shakiness.
Immediate Effect on Glucose
Sugars are simple carbohydrates that are easily broken down by enzymes and acids your digestive system. The digestion process converts these simple carbohydrates into glucose, a sugar that serves as a fuel source for physical and cognitive function. Because sugars are easily digested, they can cause almost immediate glucose elevations in your bloodstream, according to "Current Atherosclerosis Report." This may cause a rapid spike in energy, commonly referred to as a "sugar rush."
Insulin Response
Rapid glucose elevations trigger the beta cells of your pancreas to increase insulin production, according to the Linus Pauling Institute at Oregon State University. Insulin is a substance that signals the cells of your body to absorb glucose for energy. It also pulls excess glucose from your bloodstream and stores it as glycogen and fat cells.
Hypoglycemia
When insulin directs blood glucose away from the cells of your body and stores it in muscles as glycogen, and as fat, hypoglycemia occurs. Hypoglycemia is a condition characterized by low levels of glucose in your bloodstream. It can cause symptoms such as headaches, dizziness, fainting, fatigue and shakiness. Shakiness caused by consuming high-glycemic foods, such as sugars, can last for several hours after consumption, according to the Linus Pauling Institute at Oregon State University.
Alternatives
Choosing alternatives to foods containing sugar may help avoid shakiness and keep energy levels constant. Instead of reaching for doughnuts, candy, ice cream or pastries as snacks, opt for fresh vegetables, such as cucumbers, bell pepper slices, broccoli, carrots, cauliflower or artichoke hearts. These foods can help you feel full between meals without adding sugar to your diet. Nuts and seeds such as walnuts, pumpkin seeds, pecans, sunflower seeds and hazelnuts are also appropriate replacements for sugary snacks. Check package labels carefully when choosing packaged nuts and seeds because some versions may be coated with sugar.
References
- "Circulation"; Dietary Sugars Intake and Cardiovascular Health; Rachel K. Johnson, Ph.D., M.P.H., R.D., et al.; September 2009
- "Current Atherosclerosis Report"; Dietary Glycemic Load and Atherothrombotic Risk; S. Liu, et al.; November 2002
- Linus Pauling Institute at Oregon State University: Glycemic Index and Glycemic Load; Jane Higdon, Ph.D.; December 2005
