Natural energy vs sugar bombs

We all want more energy, the kind that lasts all day, not the kind that fizzles out by 3 p.m. While it’s tempting to reach for a quick sugary snack or an energy drink, these “sugar bombs” often leave us feeling worse than before. In this post, we’ll break down the difference between short-lived sugar highs and natural, sustainable energy and show you how to fuel your body the right way.

What are “sugar bombs?”

Sugar bombs often come in the form of a highly processed snack or drink that is loaded with refined sugar and simple carbs. And although they might taste delicious and give you a quick boost of energy, they’re actually doing way more harm than good. That 30 minute buzz after you eat a sweet pastry or chocolate bar? It’s your blood sugar levels going into overdrive, it’s not real, long lasting fuel for your body.

Some of the most common sugar bombs are obvious ones like doughnuts, candy bars, energy drinks, and sweetened coffees. However, you’ve got to be careful, there are just as many savoury sugar bombs in disguise!

This is because simple carbs such as white bread, chips, crisps, and even some “healthy” granola bars break down rapidly into sugar once they’re digested. Foods like white toast with jam, a bowl of instant noodles, or even a shop bought wrap with a sugary sauce, they may not taste sweet, but your body treats them in almost the same way as a sugary dessert.

Before you know it, you’re riding that same rollercoaster of energy spikes and crashes, without even realising sugar was the culprit for your energy dips.

What is natural energy?

Natural energy is the kind of energy that you get from nutrient dense whole foods, sleep, hydration and physical activity. It's the best kind of energy and the type of energy that our bodies rely on to function properly and for our energy and moods to be stable. 

When we consume nutrient dense, whole foods we don’t get the sharp sugar highs and inevitable crashes that follow, just steady, natural energy. 

The goal is to fuel your body with foods that digest slowly and provide a steady release of energy. Here are some of the best types of foods to look out for:

1. Complex Carbohydrates

These are the slow-burning fuel your body loves.

• Examples: Oats, quinoa, brown rice, sweet potatoes, wholegrain bread.
• Why they work: They’re high in fibre, which slows digestion and prevents blood sugar spikes, giving you energy that lasts for hours, not minutes.

2.Healthy Fats

Fats provide a longterm energy reserve and help regulate blood sugar.

• Examples: Avocados, nuts, seeds, olive oil, nut butters.
• Why they work: They digest slowly and help you feel full and satisfied, keeping your energy steady without the crash.

3.Lean Protein

Protein helps build and repair while also keeping you full.

• Examples: Eggs, Greek yogurt, lentils, beans, chicken, tofu.
• Why they work: Protein slows the absorption of carbs and stabilises blood sugar, supporting consistent energy and reducing fatigue.

Although the food we eat plays an integral role within our energy levels, how hydrated we are, how much sleep we get and our physical activity levels also play a key role, so keep this in mind too!

The science behind the crash 

So how does this dreaded spike and crash sugar rollercoaster actually work? 

When you eat a sugar bomb, like a pastry, chocolate bar, or even a big bowl of white pasta, it’s quickly broken down into glucose (sugar) in your bloodstream. This causes a sharp spike in blood sugar levels, and your body responds by releasing a surge of insulin, a hormone that helps move that sugar into your cells for energy or storage. The problem here is that the spike happens fast, and so does the drop. Insulin often overcompensates, which can cause your blood sugar to plummet just as quickly as it rose, leading to the dreaded energy crash. These crashes can cause you to feel, groggy, moody, hungry again and craving more sugar to get those energy levels back up. 

Nutrient dense foods that a re rich in fibre, protein, and healthy fats behave very differently. They are much better for sustained energy because of the way they’re digested and absorbed by the body. Unlike sugary, processed foods that spike your blood sugar and lead to sudden crashes, these whole foods provide a slower, more stable release of energy.

Simple swaps  

Here are some simples swaps you can make for those pesky sugar bombs that are messing with your energy levels:

• Milk chocolate bar- 70%+ dark chocolate with a handful of almonds
• Big bowl of white pasta- smaller serving of whole grain pasta with some lean protein and veggies
• Sugary breakfast cereal- Overnight oats with chia seeds and berries
• White toast with jam- Wholegrain toast with avocado and boiled egg
• Muffin or pastry-Wholegrain toast with peanut butter and banana
• Shop bought granola bar- A handful of nuts and dried fruit 

Top tips for choosing natural energy over sugar bombs

We're not saying you need to cut out all sweet treats, pizza, or pasta forever (what kind of life would that be, anyway?) food should be enjoyable, and there's always room for balance. But day to day, trying out some of the swaps we’ve mentioned above can make a big difference in how you feel, focus, and function.

The key is to be mindful of your blood sugar levels. For example, if you’re having pasta, try pairing it with some veggies and a source of protein like chicken, tofu, or beans. This simple combination helps slow digestion, prevents those sharp spikes in blood sugar, and leaves you feeling fuller for longer, plus, you’re sneaking in extra nutrients at the same time.

It’s less about restriction and more about smart additions. The more you build your meals around whole, nourishing foods, like fibre rich carbs, healthy fats, and lean proteins, the more natural, steady energy you’ll have throughout the day. And when you do enjoy a sweet treat, do it consciously, not as a quick fix for a crash.

Final thoughts 

When it comes to energy, it’s not about perfection, it’s about making smarter choices most of the time. By choosing nutrient-dense foods and being mindful of how you fuel your body, you can enjoy more stable energy, better focus, and fewer crashes. And yes, there’s still room for a sweet treat or a slice of pizza, just balance it out with the good stuff. Not only will you notice a difference in your energy levels, but your body will thank you for it too!