You don't have to give them up. The problem isn't sweetness, it's added sugar eaten on its own. Pair sweet foods with protein and fibre, cut added sugar where you can, and the spike-and-crash cycle largely goes with it.
Written with Aliki Christina Georgakaki, Certified Nutritionist and Keto & Intermittent Fasting Coach, founder of Keto by Aliki, based in the UAE.
The spike and the crash
Ever eat something sweet, feel great for twenty minutes, then hit a wall - tired, foggy, and hungry again?
That's not just "sugar." That's your blood sugar rising fast and dropping just as fast. The tiredness afterwards isn't a character flaw or a lack of willpower. It's a predictable response to eating fast-releasing carbohydrate with nothing alongside it to slow it down.
Here's what a diet high in added sugar tends to do:
- Raises blood sugar quickly, then drops it just as quickly
- Leaves you tired, unfocused and hungry soon after eating
- Triggers cravings for more sugar
- Over time, is associated with poorer metabolic health
The myth
The myth is that the answer is to cut sweets out entirely.
It isn't, and that approach rarely lasts. What matters far more is how fast sugar reaches your bloodstream, and what you eat alongside it. Protein and fibre both slow that process down. A sweet food eaten with protein behaves very differently in your body from the same food eaten alone.
Four habits that actually work
- Cut back on added sugar where you can. Not everywhere. Where it's easy.
- Prioritise protein at every meal. It slows digestion and keeps you full.
- Add fibre. It does the same job from the other direction.
- Aim for consistency, not perfection. A good week beats a perfect Monday.
None of these require giving anything up. They change the context around what you eat.
Tuning in to how food affects you
Everyone responds slightly differently to the same food. Learning your own pattern is more useful than following a generic rule.
You don't need equipment to start. Noticing how you feel an hour after a meal, steady, or foggy and hungry again- tells you a lot. Nutrition tracking apps make it easy to keep an eye on protein, fibre, carbs and fats so you can see what's actually in your day rather than guessing.
Continuous Glucose Monitors have also become more widely available. They're a tool some people find useful for understanding their own responses, and worth discussing with a healthcare professional if you're curious about one.
What happened when Christina tested it
Aliki wore a Continuous Glucose Monitor and ate a Bombbar Protein Wafer to see how her own body responded. Her reading showed a minimal glucose response.
One person, one snack, one reading, not a clinical study, and your own response may differ. But it lines up with the principle above: a snack built on protein and fibre with no added sugar behaves differently from one built on sugar alone.
Where Bombbar fits
That principle is the whole basis of how our snacks are made. Every Bombbar, Chikalab and SNAQ FABRIQ product is built on the same balance, protein, fibre and fat working together, with no added sugar.
The point isn't to replace real food. It's that when you do want something sweet, the version sitting on your shelf can already be the better one.
Small, consistent choices lead to better long-term results. Your healthier routine starts with one of them.
Aliki Christina Georgakaki & the Bombbar Team
FAQ
Do I have to give up sweets to eat healthily? No. What matters more is how much added sugar you eat, and what you eat alongside it. Protein and fibre both slow how quickly sugar reaches your bloodstream.
Why do I feel tired after eating something sweet? Blood sugar rises quickly after fast-releasing carbohydrate and then falls, which can leave you tired, unfocused and hungry again soon afterwards.
What makes a better sweet snack? Look for protein, fibre, and little or no added sugar. Those three together slow digestion and keep you fuller for longer.
Do Bombbar snacks contain added sugar? No. Bombbar, Chikalab and SNAQ FABRIQ products are made without added sugar. They naturally contain the sugars present in their ingredients.
