Sugar and mood — What every parent should know

One moment they’re fine, the next they’re melting down — and all they had was a muesli bar and juice.

If you’ve ever wondered whether sugar might be behind your child’s mood swings or sudden outbursts, you’re not imagining it. Blood sugar balance plays a big role in how kids — and teens — feel, focus and behave.

This doesn’t mean cutting out all sugar forever. But understanding how food affects your child’s nervous system gives you practical tools to support more stable energy, calmer moods and fewer post-snack crashes.

The sugar-mood connection

When kids eat high-sugar foods (like white bread, lollies or sugary drinks), their blood glucose spikes quickly — giving a short burst of energy.

Not long after, that “high” drops — leading to:

• Irritability

• Fatigue

• Anxiety or restlessness

• Trouble focusing

• Meltdowns or mood swings

This blood glucose drop triggers the release of stress hormones like cortisol and adrenaline, which further dysregulate emotions — especially in younger children and teens with sensitive nervous systems.

What to look out for

Some signs your child or teen might be on the blood sugar rollercoaster:

• Cranky or emotional mid-morning or after school

• Cravings for sweet or starchy foods

• “Hangry” behaviour if meals are delayed

• Quick mood shifts after sugary snacks or drinks

• Difficulty winding down at night (followed by a crash)

Even “healthy” packaged snacks can spike blood sugar. Many yogurts, muesli bars, juices and cereals are higher in sugar than you’d think.

What can you do to improve your child’s blood sugar balance?

The good news: you don’t need to go sugar-free or stress over every bite.

Focus instead on balance — combining carbs with protein, fat and fibre to steady the release of glucose and prevent crashes.

Simple strategies:

• Always include protein or healthy fats with carbs
  e.g. apple and nut butter, crackers and hummus, banana and boiled egg

• Start the day with a balanced breakfast
  Avoid commercial cereals — try granola with yogurt, scrambled eggs on wholegrain toast, or a smoothie with protein and healthy fats

• Offer snacks every 2–3 hours
  This prevents blood sugar dips that lead to emotional overwhelm

• Encourage regular hydration
  Dehydration can worsen sugar cravings and mood swings

• Choose wholefoods most of the time
  Wholegrains, veggies, good fats and protein help regulate energy and mood
  

What about treats and celebrations?

You don’t need to be the “fun sponge” parent.

Instead:

• Offer treats after meals (never on an empty stomach)

• Pair sugary foods with protein or fat (e.g. cheese and crackers with birthday cake)

• Teach kids about the connection between food and mood by asking questions like “How did you feel after you ate/drank that?

A special note about teenagers

Teens often skip meals, rely on processed carbs, and go long hours without eating — all of which destabilise mood and increase anxiety, fatigue and reactivity.

Tips that help:

• Keep grab-and-go protein snacks on hand (e.g. hard-boiled eggs, trail mix, protein balls)

• Teach them to recognise signs of crashing energy

• Involve them in meal planning so they have more autonomy
  

Want personalised guidance on balancing your child’s mood through food? I offer family-focused nutrition support to help children and teens thrive so get in touch to book a consultation.