Abby Olmstead, MS, RDNRegistered Dietitian Nutritionist In the world of nutrition, few topics spark as much debate and confusion as sugar. Often demonized as a food we must avoid at all costs, this compound plays a fascinating role in our biology, moving far beyond a simple source of calories. In this post, we will look past the misleading labels and explore the science of sugar, how it fuels our bodies and brains, the true meaning behind our food cravings, and the vital link between satisfaction and a healthy relationship with food. As a dietitian, here’s the question I get most often about sugar: “is it bad and should I avoid it?” The short answer is absolutely not. At a molecular level, sugar (or sucrose) is made of smaller pieces called glucose and fructose. Glucose is the main source of energy in the body, and is the preferred source of energy in the brain. Fructose can make glucose as well as glycogen, which is a molecule that can be stored in the liver for longer term energy. Sugar is wonderful for fast-acting energy because our body can digest it quickly, and doesn’t need any extra steps to get functional glucose. We can all use fast energy for exercise preparation and recovery, managing low blood sugar, and giving us a sometimes much needed pick me up. A term I hear closely connected with sugar is cravings. I’m sure we’ve all felt a craving, either for a specific food item or flavor like sweet or salty, that seems to take over our brain and feel uncontrollable. While this experience could feel impulsive or unwelcome, cravings are usually our brains giving us signals to something we need. For example, if we are low in iron, our brains start sending signals to look out for the nearest steakhouse. However, we very often experience cravings for sugar because it can serve many different functions in the body. Sugar is that fast-acting energy, so we will often crave sugar first if we are nearing a mealtime or didn’t eat enough food that day. Our brains will often translate fatigue or tiredness to sugar cravings, needing that quick energy to keep us doing whatever we may need to do. Sugar also has an effect on neurotransmitters, specifically dopamine, serotonin, and cortisol. Sugar stimulates dopamine and serotonin release, which can make us feel happier and more relaxed after a hard day. Sugar can also suppress cortisol, a stress hormone, making us feel more regulated. Cravings can be an incredibly useful tool to connect to our body cues and understand what our body needs. If you find yourself getting overwhelming sugar cravings, try taking a step back and assessing your surroundings: when was the last time you ate a meal, how are you feeling, what was your day like, what else is your body telling you?  While not all sugar cravings are direct cravings for sugar, there is an incredibly important role of sugar in satisfaction. Satisfaction is different from fullness because it involves more than just the physical feeling of having enough food in your stomach. Satisfaction comes from feeling both physically and mentally content with your meal, which happens much more often when you are eating enjoyable foods. And as we all know, foods containing sugar can be VERY enjoyable! Reaching satisfaction after a meal or snack can prevent persistent cravings and food noise, giving us more mental energy to focus on other aspects of our lives. A recent study also showed the best way to reduce sugar cravings is to allow yourself to have sugar regularly and without guilt or “mental restriction”. My favorite forms of sugar are brownies, carrot cake, doughnuts, and my grandpa’s chocolate cream pie. Remember, while chocolate is often associated with the words “bad,” “sinful,” or “dangerous,” there is nothing bad or dangerous about allowing yourself to enjoy the food you eat!
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Sarah Vanderpool, LCMHC, NCC, LPSCPsychotherapist In addition to being a licensed psychotherapy, I am also a former competitive athlete and current coach. With the latter role, helping my athletes prepare for competition, both mentally and physically, is my job. But as parents, as coaches, and as athletes, what do we do when our brain becomes unmanageable and negatively affects athletic performance? While there is certainly no “one size fits all,” I’ve used my knowledge as a coach, parent, and mental health professional to compile what I think is a helpful list of things to consider for athletes who have pre-competition anxiety. Feeling anxious before a big game or competition is completely normal, but when nerves start to interfere with your performance or enjoyment, it’s time to take action. Many athletes struggle with pre-game jitters, overthinking, or fear of failure, but with the right mindset and strategies, anxiety can actually become a powerful source of focus and motivation.  1. Fuel Your Body Put good in, get good out. Athletes must properly fuel their body for optimal competition results. This includes proper nutrition throughout practices, days/hours leading up to, and after the main event. A well-fueled body performs better and recovers faster. See what Abby Olmstead, Registered Dietitian Nutritionist, has to say about fueling your body properly for competition: Fueling your Body for Game Day. 2. Be a Goldfish Goldfish have a short memory — and that’s a good thing. Finding the mental toughness to shake off mistakes and stay focused on what is happening in the moment can be challenging, but practice makes permanent. Keep moving forward and focus on what’s next – you got this! 3. Visualization Mentally rehearse success. Picture yourself performing confidently and skillfully. See it from a 3rd-person perspective (like you’re watching yourself from the stands) and from your own eyes. This is what people mean when they say “eat, sleep, and breathe your sport”. Utilize positive visualization any time you have a free moment and make it part of your pre-game routine. 4. Pre-Game Routine Routine builds confidence and reduces nerves. Everybody’s pre-game routine might look a little different, but the goal is the same – train your muscle memory well before game time. Include sleep, nutrition, breathing, and visualization. Add music, positive self-talk, or a specific warm-up — whatever helps you lock in. If you’re not sure what to do, ask your coach and/or teammates for help. Or your trusty mental health therapist 🙂 5. Breathe Slow breathing = calm body and clear mind. When anxiety rears its unwanted head, you’ll want to have some coping skills in your back pocket to help mitigate the frustrating effects anxiety can have on your body and your performance. When you can control your breathing, it helps regulate heart rate, which is directly impacted by anxiety. Slow your breathing, and make your exhale longer than your inhale. Try 4-7-8 breathing:
You have more power over your mind than you realize. So go, right now, and practice your breathing and visualization, and make a few notes on what a pre-game/competition routine might look like for you. In part two, I’ll talk more about managing adrenaline, and practicing for permanence, not perfection.
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Banyan Tree Counseling & WellnessWe are a team of licensed clinicians with a holistic, strengths-based, and evidence-based approach. We offer counseling for people of all ages, life coaching, group therapy, educational consulting and advocacy, assessments, and dietary nutrition services. 
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© 2015-2026 Banyan Tree Counseling PLLC | Banyan Integrated Health PLLC | Banyan Tree Wellness LLC | All Rights Reserved.
All content on this website, unless otherwise specified, is the sole property of Banyan Tree Counseling & Wellness and is protected by copyright laws.
Any unauthorized reproduction, distribution, or use of this content is strictly prohibited and may result in legal action.