What is the best time to eat sugar with less impact? Health expert explains

We all love to indulge in some sweet treats once in a while, don’t we? But all the processed sugar, however, isn’t great for our bodies. Does that mean we deny ourselves the little joys of life? Not, really. A little bit of indulgence is good for the soul, if not for the body. So, the trick here is to understand how the sugar you eat affects your body. Is there a right time to enjoy that cookie or donut without sending your blood sugar on a roller coaster ride? There is!

According to Jessie Inchauspé, a French biochemist and bestselling author of Glucose Revolution and The Glucose Goddess Method, there is a better time to eat those sugary treats, with less impact on the body. Inchauspé, who goes by the name Glucose Goddess, has shared about the best time to eat sugar, in case you want to. She has a Master's in biochemistry from Georgetown University, and teaches her 5.6 million followers on Instagram about transformative food habits.

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The biochemist says that the best time to consume sugar is after a meal, not first thing in the morning or on an empty stomach. “If you really wanna eat some sugar, let's say a cookie or donut or whatever, the best time to eat that sugar so that you have maximum dopamine from it, maximum pleasure and less impact on your body is gonna be after a meal as dessert,” she said, while appearing on Lewis Howes podcast.

Inchauspé strictly warns against eating sugar on an empty stomach. “Always avoid eating sugar in the morning. Breakfast should be savory. In the morning, nothing sweet. Keep them for dessert after lunch,” she says.
The health influencer further explains what happens if you eat sugar in the morning or on an empty stomach. She explains that when sugar is eaten first thing in the morning, it is digested quickly, causing glucose molecules to enter the bloodstream at a rapid pace. This results in a spike in blood sugar levels, followed by a sharp drop about 90 minutes later. As a result, individuals may experience energy crashes and intense cravings for more sweet foods by mid-morning. “You're gonna feel a crash. And now it's 10 or, 11 AM, and all of a sudden, you feel more cravings for sweet foods. You're like, I need a cookie. I need some chocolate. I need a snack,” she says. This will further lead to more sugar cravings throughout the day. “Then all day you're on a roller coaster where you feel addicted to sugar.” Savory breakfasts like eggs, veggies, or whole grains, typically contain more protein and fiber, helping to prevent blood sugar spikes and crashes that sugary breakfasts can cause. Some quick and nutritious savoury breakfast options are eggs with sautéed spinach and whole grain toast, or Greek yogurt with herbs and cucumbers, or avocado toast with a poached egg, or oats with turmeric, veggies, and a fried egg, or cottage cheese with tomatoes and cracked pepper.


In contrast, if you eat sugar after a balanced meal, the absorption slows down. The presence of protein, fiber, and healthy fats helps moderate the glucose response, leading to more stable energy levels and reduced cravings.