Sugar consumption impacts energy levels throughout the day by causing spikes and crashes in blood sugar. High sugar intake leads to rapid increases in glucose levels, providing a quick burst of energy. However, this is often followed by a significant drop in energy, leading to feelings of fatigue and irritability. Consuming refined sugars can result in cravings, disrupting stable energy levels. Focusing on balanced meals with complex carbohydrates, proteins, and healthy fats can help maintain consistent energy throughout the day, avoiding the pitfalls of excessive sugar.