Eating something sugary around mid-afternoon may feel like an easy fix for low energy, but the timing may make a difference brain health, experts said.

For many Americans, the easiest eating decisions of the day occur when between lunch According to recent research and reports, these decisions can have long-lasting effects on how your body and brain process blood sugar later in the day.

Experts say the timing and type of snacks matter more than most people think.

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“Blood sugar dips are a big deal because our brains don’t have a reserve tank,” says Kiara DeWitt, a registered neurology nurse and director of clinical operations at Medical Director Co. in Texas.

“It’s all about a steady flow of glucose,” DeWitt told Fox News Digital.

Sugary snacks between lunch and dinner can trigger a sudden drop in blood sugar, putting stress on the brain, experts say. (iStock)

“Simple sugars and processed foods containing inflammatory seed oils will raise your blood sugar faster. … The less you eat These snacks, The less stress you put on your brain. “

She added that ultra-processed snacks high in added sugar can cause blood sugar to rise quickly and then drop sharply, triggering inflammation and insulin resistance that, over time, can impair neuronal function.

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These effects may be amplified between 2 pm and 4 pm, when cortisol naturally declines and the energy from lunch is used up.

When glycogen stores are low, Blood sugar highs and lows Feelings are more extreme, which is particularly challenging for the brain, DeWitt said.

Experts say maintaining stable blood sugar levels may help protect memory and cognitive function over time. (iStock)

Research shows a link between elevated blood sugar levels after meals and the risk of Alzheimer’s disease, the most common form of dementia. A large genetic analysis finds that people whose blood sugar rises two hours after eating are 69% more likely to develop diabetes Alzheimer’s disease.

“Over time, high blood sugar can damage blood vessels in the brain, increasing the risk of memory and learning problems,” Registered Dietitian Tanya Freirich North Carolina previously told Fox Digital News.

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Experts emphasize that sugar itself is not the enemy, but refined, fast-absorbing sugar.

For example, whole fruit behaves very differently than cookies or candy.

The photo shows a fruit salad with blueberries, strawberries, grapes and bananas. “How you snack is just as important as when you decide to snack,” says one expert. (iStock)

Fiber slows digestion and prevents spikes in blood sugar, while providing antioxidants that protect brain cells.

DeWitt says the problem lies in simple sugars and processed food Pushing blood sugar up quickly and lowering it just as fast.

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Experts recommend combining protein, fiber and healthy fats, Helps blood sugar stay within a narrow, stable range for hours.

DeWitt’s top choices include nuts, Greek yogurt and apple slices with nut butter.

Experts say whole fruit is digested more slowly than sweet foods, helping prevent blood sugar spikes. (iStock)

“How you snack is just as important as when you decide to snack,” she says.

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Fox News Digital’s Melissa Rudy contributed reporting.