When exam season hits, reaching for simple sugars is a common coping mechanism to get through hours of studying.
Picture a typical study setup: headphones on, necks craned, and keen faces awash in the whitish glow of laptop screens—and snacks close at hand. Library tables are no strangers to candies and sugary drinks, but reaching for these simple sugars is more of a compulsive anxiety response than a metabolic one.
The brain’s primary source of energy is glucose, a simple sugar commonly obtained from fruits, vegetables, and dairy products in varying quantities.
Although the brain s for roughly 20 per cent of the energy consumed from our resting metabolic rate (RMR), despite comprising only two per cent of our body weight, research shows our brains’ metabolic activity remains relatively constant—even during intense mental tasks.
“To put it simply, a neuron that’s active consumes glucose,” Dr. Eric Dumont said in an interview with The Journal. However, he specified the impetus of our change in dietary habits is “more a behavioural one […] than a metabolic one.”
Dr. Dumont, an associate professor in the Department of Biomedical and Molecular Sciences at Queen’s, is a neurophysiologist with 25 years of research experience focused on the neural correlates of behaviour, particularly compulsive-like behaviours, in relation to stress.
What we traditionally consider “stress” during exam periods is more specifically anxiety, Dr. Dumont explained.
Naturally, we get hungry as our RMR ticks on—like clockwork. However, from a metabolic expenditure standpoint, our brains don’t consume enough additional energy during periods of intense focus to warrant offsetting by consuming additional glucose.
Understanding the appeal of simple sugars
Simple sugars are short chains of glucose molecules. Since they’re short, the body can break them down more quickly, explained Theresa Couto, ed dietitian and wellness and sustainability manager at Queen’s and Anne-Marie Sawula, ed dietitian at Student Wellness Services in a t statement to The Journal.
“This causes a spike in blood sugar and triggers a rise in insulin. […] High insulin circulating in the body results in a subsequent drop to blood glucose levels, or a ‘sugar crash’,” they said.
Couto and Sawula contrast the energy gained from simple sugars to that of complex carbohydrates such as fibre and protein, which “Take longer to digest, […] leading to a steady release of energy for the body and brain.”
Dr. Dumont explains eating more simple sugars during exam season “falls into the [category of] compulsive behaviors that you do as a distraction to reduce your anxiety level, which is well documented.”
The Journal spoke with two students who had spent several months preparing for the Medical College ission Test, discussing how their study habits influenced their dietary choices.
Viswajit Kuttuva Sriganesh, HealthSci ’26, committed himself to lengthy study sessions due to a shorter study window, sometimes studying from dawn until dusk and averaging around 60 to 70 hours per week. He found himself regularly reaching for Brookside chocolate, dark chocolate, walnuts, and mangoes as go-to study snacks.
“I didn’t rely on caffeine as a way to boost my energy,” he responded when asked why he tended to reach for foods rich in simple sugars.
Sriganesh ate the same foods every day and came to associate those foods with content he had studied. These foods also took less time prepare, saving him time on a busy schedule.
Couto and Sawula note sugar consumption results in an increase in feel-good hormones such as dopamine and serotonin, while inadequate sleep can also lead to cravings for sugar to quickly boost energy levels.
Sriganesh explained increased simple sugar and caffeine intake, coupled with the sedentary lifestyle maintained while studying, contributed to his weight gain and reduced cardiovascular fitness.
“I was chasing my little brother across my backyard, and I felt a pain in my chest. […] Thankfully, I bounced back,” he said.
Ruben Ohanian, HealthSci ’26, opted for shorter two-hour study sessions, averaging around 50 hours per week. He maintained his typical diet so he would feel normal while studying, avoiding cravings for simple sugars.
Healthier alternatives
Dr. Dumont cites regular physical exercise, an hour of playing an instrument, and adequate sleep as healthy anxiety-reducing activities and productivity aids. These also give your brain time to consolidate learning and help you retrieve the information in the future. Ohanian’s shorter study sessions reflect this strategy.
“For students looking to maintain focus without the risk of energy crashes, choosing snacks that combine complex carbs, protein, and healthy fats can be a great strategy,” Couto and Sawula wrote.
Apple slices with almonds or peanut butter is a great choice for long study sessions, since the fibre in apples act as slow-digesting carbs, while nut butter adds healthy fats and protein. Another option are whole-grain crackers with hummus, as the fibre in whole grains and the protein in hummus can help stabilize blood sugar levels and keep students feeling full for longer.
Couto and Sawula recommend students read the work of brain health expert Doug Cook for more information on making informed dietary decisions.
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