Managing Sugar Overload: Expert Advice for a Healthier Tomorrow

Other Tips & Strategies

In addition to nourishing your body and eating regular meals and snacks, there are other things you can do to alleviate any unpleasant physical or emotional symptoms.

• Go for a Walk: “It will help lower your blood sugar and clear your head,” says Lisa Andrews, M.Ed., RD, LD.

• Stay Hydrated: While there’s nothing magical about drinking water, it is important for digestion and overall health. You might be feeling bloated or sluggish. “Oftentimes this sluggish feeling is due to dehydration and less an effect of the sugar consumption,” says Alyssa Smolen, M.S., RDN, CDN.

• Be Kind to Yourself and Get Curious: Acknowledge the moment with kindness, reflect on what happened and let it go. Your health is determined by your overall habits, not one sugary night.

The First Thing You Should Do

You might think the best way to recover from a sugar-filled night is to double down on rigid food rules. But with that approach, you can really get caught in a vicious cycle. Instead, let it go and get back to your regularly scheduled programming!

What’s the First Step You Should Take?

Start your day with a nourishing protein- and fiber-rich breakfast to set the tone. While you might think skipping breakfast is a good way to make up for the sugar you ate the night before, the opposite is true. Eating a nutrient-dense breakfast that’s rich in protein and fiber supports balanced blood sugar and will keep you feeling energized and ready to take on the day.

Then, Aim to Eat Balanced Meals and Snacks

For the rest of the day, aim to eat balanced meals and snacks. Skipping meals in an attempt to compensate for overeating can backfire. When you deprive your body of the nutrition it needs, it may respond by ramping up hunger hormones, which may lead to eating more later in the day.

A Midmorning Snack of Greek Yogurt with Berries, Nuts and Chia Seeds

To stay consistent, consider having a midmorning snack of Greek yogurt with berries, nuts, and chia seeds. This can help keep you full until lunchtime.

Lunch Could Be a Fiber-Filled Grain Bowl

Lunch could be a fiber-filled grain bowl like the 10-minute Buffalo Chicken Grain Bowl. If you’re hungry between lunch and dinner, have an afternoon snack like our satisfying Chickpea Snack Salad. Dinner could be our Creamy Spinach-Artichoke Salmon, a side of Air-Fryer Baby Potatoes, and a fresh salad.

Be Kind to Yourself and Get Curious

Instead of beating yourself up, ask questions. This will help you learn from your experience. What was going on that caused you to eat that much sugar? Were you having a rough day? Were you bored? Was the ice cream just tasting too good? Answering these questions creates self-awareness and prepares you to make a different choice the next time you’re in a similar situation.

The Bottom Line

Eating too much sugar happens to all of us. But there’s no need to panic or punish yourself the next day. Skip the restrictive diets and cleanses. Instead, focus on getting back to your regular routine with balanced meals, staying hydrated, and moving your body. Acknowledge the moment with kindness, reflect on what happened, and let it go. Your health is determined by your overall habits, not one sugary night.

Go for a Walk

“Going for a walk will help lower your blood sugar and clear your head,” says Lisa Andrews, M.Ed., RD, LD, a dietitian and owner of Sound Bites Nutrition. “One night of overindulgence won’t destroy your health, but moving your body may improve your mood if you feel crappy after too much sugar.”