DEAR DR. BLONZ: I know we need to avoid excess carbohydrates, especially sugars, and I have been doing that. Lately, I've been noticing that after an occasional consumption of anything with a remotely high sugar content, even fruit, I become a bit groggy. Sometimes I also get the shakes, which is a bit disturbing. When I've asked my health care providers about this in the past, they didn't seem that concerned, just telling me to slow down when I eat.
While I am a bit overweight, I am otherwise in good health. I have never received specifics about what might be going on, and would like some explanation. -- P.D., Santa Rosa, California
DEAR P.D.: Although sugar is considered an "energy" food, there are potential connections between sugar and drowsiness. One link has to do with the effect sugar has on the brain, while the other possibility relates to potential miscues in how the body regulates its blood sugar level.
It is essential to appreciate that the body is programmed to keep its blood sugar (glucose) level within narrow limits to keep the metabolism on an even keel. As carbohydrates (sugars) from a meal get broken down into glucose and absorbed, the rising blood glucose level causes insulin to be released by the pancreas. Insulin is the hormone needed to facilitate the passage of glucose out of the blood and into the cells, where it gets burned for energy or processed into other substances. Insulin release is also connected with the production of a relaxation-inducing chemical in the brain called serotonin.
Another potential association between sugar and drowsiness comes if the body releases too much insulin in the bloodstream for a given sugar level. An over-release of insulin can have numerous adverse effects, and it can bring the blood sugar level down in a way that makes you drowsy.
If blood sugar gets too low, it is called hypoglycemia. If the cells in the body are not as responsive to insulin as they should be, it is called insulin resistance. Both are issues that should be addressed. (Read more on hypoglycemia at b.link/zux37w and on insulin resistance at b.link/6nqnyy.)
An additional rub is that if insulin causes a rapid drop and the blood sugar level gets too low, it can cause adrenaline to be released from the adrenal glands that sit atop the kidneys. The release of adrenaline is one of our body's defense mechanisms, ironically designed to raise the blood sugar level. It gets the call when we are scared, threatened or under stress, but it can also occur if our blood sugar level drops too low. The shakiness and discomfort of an adrenal response can be overwhelming. All this reflects an unpleasant confluence of competing forces and effects, all associated with your blood sugar level and how it responds to what you eat.
I am not a medical doctor; your health professional needs to work out what's going on. In the meantime, consider avoiding sugar-sweetened foods -- especially on an empty stomach. Another to-do would be to develop an overall healthful eating strategy that doesn't depend on magic-bullet supplements; rely instead on plant-based whole foods. As you are able, couple this with a gradually increasing level of physical activity suitable for your situation. Please make your appointment to get all this checked out ASAP.
Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.