We get it, sometimes nothing hits the spot like a Wendy’s Frosty on a hot day. But that moment of creamy sweetness can sometimes bring an unwelcome guest: the dreaded sugar crash. That post-Frosty slump doesn’t just zap your energy; over time, it can add up in ways that affect your heart and overall health.
Here’s the good news: you don’t have to give up your favorite treats. By making a few simple swaps, you can keep your blood sugar steadier, your energy up, and even support your heart in the long run. Let’s break it down together.
How Sugar Spikes Impact Your Health
When you eat or drink something high in added sugar, like a Frosty, your blood sugar rises quickly. Your body responds by releasing insulin to bring that sugar back down, but if it happens too fast, you end up feeling tired, moody, or hungry again.1
Over time, frequent spikes and crashes can put extra stress on your heart. Research shows that diets high in added sugars can raise blood pressure, increase inflammation, and contribute to weight gain, all of which are risk factors for heart disease.2
That’s why being mindful of your sugar intake and pairing sugar with nutrients that slow its absorption, like fiber or protein, can make a real difference.
3 Ways to Enjoy Your Frosty and Support Heart Health
1. Order a Small Size
It sounds simple, but portion size is powerful. A small Frosty has fewer grams of sugar than a medium or large, which means a smaller spike in blood sugar, less stress on your insulin response, and more stable energy.3
Why it matters for your heart: Excess added sugar is linked to increased triglycerides, a type of fat in your blood that raises your risk of heart disease. Cutting back by even a few teaspoons a day can help improve cholesterol and lower your heart disease risk.4
Action tip: Take your time with each spoonful. Eating slowly gives your brain time to register fullness and satisfaction.
2. Pair It With Protein
Protein helps balance out sugar by slowing down how fast it’s digested. When sugar is absorbed more gradually, your blood sugar stays steadier, which helps prevent that energy crash later.5
Why it matters for your heart: Keeping your blood sugar stable reduces stress on your arteries and helps manage your weight, another way to protect your heart long-term.2
Action tip: Instead of just a Frosty, try pairing it with a grilled chicken sandwich (hold the heavy sauces, if you’d like). Or, if you’re just stopping in for a snack, bring a small bag of nuts or a cheese stick from home. It’s all about adding a protein boost to keep you feeling full and balanced.
3. Add Fiber With a Side Salad
Fiber acts like a buffer for your blood sugar, too. It slows digestion and helps keep your blood sugar, and your energy, from swinging up and down.6
Why it matters for your heart: High-fiber diets are linked to lower cholesterol and healthier blood pressure, two major heart-protective benefits.6 Plus, adding a side salad instead of fries is an easy way to sneak in more veggies, vitamins, and minerals that your heart loves.
Action tip: Order a small side salad with light dressing. The greens and veggies add fiber, antioxidants, and volume, making your meal more satisfying, and your heart will thank you for it.
Bringing It All Together
Enjoying your favorite treats isn’t about restriction, it’s about making them work for you. By shrinking your portion, adding protein, and boosting fiber, you can tame that sugar crash and keep your heart health front and center.
So next time you treat yourself to that Frosty, remember: you’re not just satisfying a craving, you’re learning how to do it in a way that keeps you feeling good long after the last spoonful.
References:
- Lee, A. R. (2024, April 22). Insulin vs. Blood Sugar: Understanding How to Manage Diabetes. Retrieved from VeryWell Health: https://www.verywellhealth.com/insulin-vs-blood-sugar-how-to-manage-type-2-diabetes-6740387
- Yang, Q., Zhang, Z., Gregg, E., Flanders, D., Merritt, R., & Hu, F. B. (2014). Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. JAMA Internal Medicine. doi: 10.1001/jamainternmed.2013.13563
- Wendy’s. (2025). Frosty. Retrieved from Wendy’s: https://wendys.ky/product/frosty/
- Cleveland Clinic. (2017, April 6). Why a Sweet Tooth Spells Trouble for Your Heart. Retrieved from Cleveland Clinic: https://health.clevelandclinic.org/sweet-tooth-spells-trouble-heart
- Brixius, K. (2024, February 20). Protein and Blood Sugar: How Protein Affects Blood Glucose. Retrieved from Nutrisense: https://www.nutrisense.io/blog/protein-and-blood-sugar?srsltid=AfmBOoqKQKUaiZoSmVTs6Qs5UFZFdZOrP0ZBQLbZGWYCpUM2wUPHwM_w
- CDC. (2024, May 15). Fiber: The Carb That Helps You Manage Diabetes. Retrieved from Centers for Disease Control and Prevention: https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
