Remember reaching for pretzels or chocolates when stressed or need a boost? Well, these choices and more may be tugging on your mood, causing high and lows you don’t expect. Here are 10 of the most popular snacks linked to mood swings, plus simple swaps to keep things steady.
10. Dried Fruit Packs
Dried fruits are portable and nutrient-dense but the concentrated sugar content can cause energy to spike and then dip, leaving you restless or flat. No need to avoid this snack though. Just pair a small handful with nuts or seeds to help slow digestion and support steady energy.
9. Pretzels or Salted Crackers
Pretzels and crackers are easy, crunchy snacks but since they’re mostly refined carbs with salt, they digest quickly. The result? A mild sugar spike followed by fatigue. That dip sometimes feel like moodiness or a sudden loss of focus. Although individual reactions differ, most people have fewer mood swings when snacking on slow-digesting nutrients.
8. White Bagels or Pastries
Bagels, croissants, and other pastries might sound cozy but they’re also made with refined carbs that digest quickly. You already know what happens: blood sugar soars, followed by a steep dip that leaves you irritable. For a steadier option, go for whole-grain toast with avocado or mini muffin made with oats and fruit.
7. Sweetened Granola
Granola is advertised as wholesome, but many store-bought versions come with lots of added sugar and sweet syrups. This can cause the familiar spike-and-crash cycle. Here’s something worth trying: build your own granola mix with plain oats, nuts, seeds, and just a touch of honey for sweetness. Enjoy the crunch and flavor sans the roller coaster effect.
6. Milk Chocolate
We love milk chocolate but we have to tell you this: the higher sugar, fat content, and lower cocoa percentage mean the mood boost doesn’t last long. Research suggests the quick lift is often followed by a slump. A better way to enjoy chocolate is to choose a small square of dark chocolate, with 70% cocoa or higher.
5. Soda or Sweetened Drinks
Soda is no doubt refreshing, but sweetened drinks like this can deliver sugar so quickly that your body reacts with a sharp energy spike, followed by the inevitable dip. All these will just leave you tired, restless or even cranky. Lowering liquid sugar intake is one of the simplest ways to support steadier energy. So next time, grab a sparkling water or a chilled herbal tea instead.
4. Energy Bars (Sweetened)
Many of the energy bars we have today are closer to candy bars in disguise. That’s because the former have loads of added sugar and refined grains, giving you a quick burst of energy that fade into fatigue or irritability. For a steadier alternative, try making simple oat and nut butter bars at home or pair an apple with a hard-boiled egg.
3. Instant Noodle Snacks
Noodle cups are enjoyed by many for being warm, comforting, and cheap. But nutritionally, they offer almost nothing. They’re just a mix of refined carbs and salt, with little fiber or protein. This combo can raise your blood sugar quickly, leaving you foggy and low when it dips. An easy fix is to add fiber and protein to your noodles to help even out the roller coaster effect.
2. Flavored Yogurt Cups
For the longest time, yogurt has been among the top healthy grab-and-go snacks. But when flavored, you have to think twice. Those flavored cups often pack more sugar than expected, and the extra sweetness can spike blood sugar. A simple switch would be choosing plain Greek yogurt. If you really want some sweetness, try adding fruit or a sprinkle of cinnamon.
1. Sugary Candy Bars
Candy bars take the number one spot for being among the most common pick-me-ups and the biggest culprits behind mood crashes. The combo of added sugar and refined carbs sends blood sugar soaring. It may feel good for a moment, but later on, you’ll feel that sluggishness or full-on crash, sometimes when you need focus the most. You’re better off with a handful of nuts and a few dark chocolate chips or the classic pairing of apple slices and peanut butter.