Processed Carbs & Sugar Spikes: What You Need to Know for Better Health

Have you ever felt wired after a sweet snack, only to crash later and feel exhausted, moody, or foggy headed?

If so, you’re not alone — and it might be a sign that your blood sugar is riding a daily rollercoaster. One of the biggest contributors to these highs and lows? Processed carbohydrates.

In this post, we’ll explore:

• What processed carbs actually are

• How they affect your energy, mood, and long-term health

• What you can eat instead to feel more balanced and in control

What Are Processed Carbohydrates?

Processed carbs

Processed carbs are carbohydrates that have been refined or stripped of their natural fibre and nutrients. This makes them easier to digest quickly — which may sound good, but it leads to rapid blood sugar spikes that don’t do your body any favours.

Common Examples of Processed Carbs:

• White bread, white pasta, and white rice

• Pastries, cakes, biscuits, and muffins

• Sugary breakfast cereals and cereal bars

• Crisps, crackers, pretzels, and flavoured popcorn

• Fizzy drinks, sweets, chocolate, and sweetened juices

• Instant noodles, microwaveable meals, and shop-bought sauces

What Happens During a Blood Sugar Spike?

When you eat processed carbs, your blood sugar rises quickly. In response, your body releases insulin to bring the levels down. Sometimes, it overshoots — causing a crash.

Symptoms of a Blood Sugar Spike:

Fatigue

• Sudden energy rush

• Feeling jittery or wired

• Racing thoughts or restlessness

• Cravings for more sugar or carbs

Symptoms of a Crash:

• Fatigue or sudden tiredness

• Brain fog or trouble concentrating

• Mood swings or irritability (“hangry”)

• Shakiness, sweating, or dizziness

• Anxiety or low mood

• More cravings — starting the cycle again

Why Sugar Spikes Matter for Long-Term Health

Repeated spikes and crashes can do more than just affect your energy or mood. Over time, they can contribute to:

• Inflammation in the body

• Weight gain and cravings

• Hormonal imbalance

• Insulin resistance (a key risk factor for type 2 diabetes)

• Increased cancer risk, due to long-term inflammation and metabolic strain

What to Eat Instead: Whole, Nourishing Carbs

The goal isn’t to eliminate carbs — just to choose unprocessed, fibre-rich options that help regulate your energy and nourish your body.

Better Carbohydrate Choices:

• Whole grains: brown rice, oats, barley, quinoa, buckwheat

• Vegetables: especially sweet potato, carrots, beetroot, leafy greens

• Whole fruits: apples, berries, pears (not juice or syrupy versions)

• Legumes: lentils, chickpeas, beans

• Nuts and seeds

5 Tips to Help Reduce Sugar Spikes

1. Pair your carbs with a source of protein or healthy fat.

   (e.g. an apple with almond butter, or toast with eggs)

2. Start meals with veg or protein to slow sugar absorption

3. Avoid “naked carbs” like white toast or biscuits on their own

4. Move after eating — a gentle 10-minute walk helps

5. Read food labels — steer clear of “enriched flour” or added sugar high up the list

Final Thoughts

Being aware of how food affects your body is one of the most powerful steps you can take to feel more energised, stable, and in control of your health. You don’t need to do it perfectly — just start by making small swaps and noticing how you feel.

If you’d like help tuning into your body’s signals or supporting your health naturally, I’d love to guide you. Whether it’s through yoga, breathwork, massage, or nourishing lifestyle tips — I’m here to support your journey, one gentle step at a time.