Sugar Showdown
What's the difference between simple vs complex sugar
Simple sugars are made of one or two sugar molecules and are digested and absorbed quickly, causing a rapid spike in blood sugar.
complex sugars are long chains of three or more sugar molecules that take longer to digest, providing a sustained release of energy and a gradual rise in blood sugar.
What’s the first thing you should check on a label?
The ingredients list — the first 3 items make up most of the product.
True or False: “Gluten-free” always means healthy.
❌ False. It can still be full of sugar and additives.
It’s late at night and you feel restless and emotional 🌙. What’s the most supportive option?
A) Eat a bag of chips to numb the feeling
B) Acknowledge the emotion, choose calming actions (like tea, reading, gentle snack if truly hungry)
C) Raid the fridge mindlessly
Tune into what you’re actually feeling — respond, don’t react. Emotional awareness > automatic eating.
True or False: Sometimes your body confuses thirst with hunger.
True — Dehydration can mimic hunger. Always check in with water first.
Which sweetener has the lowest glycemic index?
A) White sugar
B) Coconut Sugar
C)High fructose corn syrup
D) Powdered sugar
B) Coconut sugar
If sugar is one of the first 3 ingredients, what does that mean?
It's the most used ingredient in the product
True or False: Eating healthy is way too expensive.
False. Homemade whole foods can actually be cheaper.
You’re feeling tired and sluggish in the afternoon 😴. Which is the best choice to support your brain?
A) Candy bar
B) Water and a piece of fruit
C) Chips
B) Water and fruit — gives natural sugar for energy + hydration, no crash
You’re feeling anxious and shaky, and your heart’s racing. Which is the best first step?
A) Grab a candy bar
B) Take a few deep breaths and drink water
C) Ignore it
B) Calm your body + hydrate. Stress can mimic cravings.
True or False: Fruit is bad for you because it contains sugar.
False. Whole fruit is beneficial because the fiber slows sugar absorption.
Which of these ingredients means there’s dairy in the product?
A) Casein B) Brown rice syrup C) Psyllium husk D) Sorghum
A) Casein
“Fruit is as bad as candy.” What’s wrong with this statement?
Fruit contains fiber and nutrients; candy is just sugar.
You’re stressed or upset, and you’re craving something sweet 🍪. What’s the best next step?
A) Eat cookies mindlessly
B) Check in with how you’re feeling, then pick a brain-fueling snack or soothing activity
C) Drink soda to “feel better”
B) Pause, reflect, then choose something that actually supports how you feel (fruit, tea, journaling, deep breaths, etc.)
You slept badly last night and feel tired and foggy 🧠. Which type of food are you more likely to crave?
A) Sugary junk foods
B) Vegetables
C) Water
A) Lack of sleep increases cravings for quick energy like sugar — but that usually leads to crashes.
Instead, choose something like blueberries, which are rich in antioxidants that protect the brain and support memory and focus. You could pair it with Nuts or seeds, which provide you with healthy fats + protein + fiber = a steady, slow release of energy.
Or.. Plain Coconut Yogurt: The fat in the coconut yogurt slows the sugar spike from blueberries.
Name 2 sneaky names for sugar you might find on a label.
Rice syrup, agave, corn syrup
You see “whey protein” and “evaporated cane syrup” on a label. Is this food program-approved?
No — it has dairy and added sugar.
“I can eat unlimited ‘natural’ sweeteners because they’re not processed.” Why is this a myth?
Even natural sweeteners can spike blood sugar if overused. Moderation matters.
You’re not sure if you’re hungry or just bored 🤔. What should you do first?
A) Eat whatever’s nearby
B) Scroll your phone and ignore it
C) Drink water or check in with your body for true hunger signs
Tune in: drink water, wait a few minutes, notice if it’s actual hunger, then choose something like a piece of fruit (hydration and is loaded with nutrients to give you energy)
You feel agitated, restless, and “off” — not exactly hungry. What might your body actually need?
A) Emotional comfort, movement, or grounding
B) A big sugary snack
C) More caffeine
A) Sometimes the body needs emotional regulation or physical movement, not food.
Why is sugar with a high glycemic index harmful for brain health?
It spikes insulin and inflammation, which can worsen symptoms, energy crashes, and mood swings.
How many grams of sugar per serving, to maintain a low-glycemic index
5g or less of natural sugar per serving, and no added sugar.
Protein is the only thing that matters
False: Balance matters because vitamins, minerals, fiber, and healthy fats work together to keep inflammation low and the gut-brain axis happy.
Too much protein (especially from animal sources): causes stress to the kidneys and liver. Inflammation + metabolic stress can worsen fatigue, mood swings, and make meds harder to tolerate.
You feel low energy and a little foggy 🧠. Which snack choice supports mental clarity best?
A) Soda or juice for a “quick boost”
B) A balanced snack like nuts & fruit
C) Skip eating altogether
B) Nuts & fruit — steady energy, healthy fats, no sugar spike
Explain why stress, sleep, and hydration affect your food choices and symptoms.
When stressed, underslept, or dehydrated, your body craves quick energy (sugar), your hunger signals get confused, and inflammation can increase — all of which can worsen symptoms. Mind–body awareness helps you choose foods intentionally.