Diabetes Isn’t Just About Sugar—What the World Gets Wrong
Sugar is a type of carbohydrate that occurs naturally in some foods and is also commonly added to others.
There are different types of sugars, each with a unique chemical structure. These structural differences can influence how your body absorbs and uses them for energy.
Although there is plenty of information about sugar and its role in the diet, opinions on the topic still vary widely.
Some advocate for eliminating only added sugars while allowing natural sugars, whereas others believe it’s better to avoid all forms of sugar altogether.
Despite these differing views, most researchers and health organizations agree that consuming excessive amounts of sugar is associated with a higher risk of developing chronic health conditions, such as:
Excessive sugar intake has been linked to an increased risk of several chronic health issues, including:
- Type 2 diabetes
- Obesity
- Tooth decay
- Certain types of cancer
- Heart disease
Keep reading to uncover eight common myths about sugar and discover the facts that can help you make informed choices about including it in your diet.
1. “All Sugar Is Bad Sugar”
When health experts recommend reducing sugar intake, they’re primarily referring to added sugars, not all types of sugar.
There are two main categories of sugar to be aware of in your diet:
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Natural sugars are found in whole foods like fruits, vegetables, and dairy. For example, fructose is naturally present in fruits and vegetables, while lactose is the natural sugar in milk. These foods also provide important nutrients such as vitamins, minerals, and fiber.
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Added sugars are those introduced to foods during processing or preparation. This includes table sugar, high fructose corn syrup, honey, and syrups added to drinks or desserts.
Natural sugars come with nutritional benefits that help balance their sugar content. For instance, the fiber in fruit slows down sugar absorption, helping to prevent spikes in blood sugar levels.
In contrast, added sugars are often referred to as “empty calories” because they’re quickly absorbed and provide little to no nutritional value or lasting energy.
The American Heart Association (AHA) reports that the average American consumes 2 to 3 times more added sugar than the recommended daily limit.
Major sources of added sugars include soda, sweets, baked goods, and many packaged or processed foods.
2. “Minimally Processed or Natural Sugars Are Better for You”
While natural sugars are generally seen as healthier than added sugars, it’s important to understand that not all “natural” sweeteners are created equal.
Sweeteners like honey, maple syrup, and agave nectar may be less processed, but they still fall under the category of “free sugars” when added to foods. That means they’re treated the same as added sugars in terms of how they affect your health.
Even though these sweeteners come from natural sources, adding them to your diet doesn’t offer significant nutritional benefits. They still contain 4 calories per gram and provide little beyond simple carbohydrates.
Once consumed, your body breaks down all sugars, whether from cane sugar or maple syrup, into basic units called monosaccharides. These are digested quickly, leading to rapid absorption and a potential spike in blood sugar levels.
Since these sugars are calorie-dense and easy to overconsume, they can contribute to excess calorie intake, which may lead to weight gain over time.
3. “You Should Cut Out Sugar from Your Life Completely”
Eliminating sugar from your diet isn’t necessary, and for most people, it’s not realistic or sustainable.
While the Food and Drug Administration (FDA) doesn’t provide a specific daily value for total sugar intake, many health organizations do offer guidance, especially when it comes to added sugars.
For example, the Dietary Guidelines for Americans recommend that added sugars make up less than 10% of your daily calories. On a 2,000-calorie diet, that’s about 50 grams or 12.5 teaspoons of added sugar per day—the amount found in a typical 16-ounce soda.
Other health authorities take an even stricter stance. The World Health Organization (WHO) and the United Kingdom’s National Health Service (NHS) recommend limiting added sugars to less than 5% of your daily calorie intake for optimal health.
Ultimately, the goal isn’t to eliminate sugar but to limit added sugars and focus on a balanced, nutrient-rich diet. Natural sugars from whole foods like fruits and dairy can still be part of a healthy lifestyle.
4. “It’s Impossible to Avoid Sugar”
While it may feel like sugar is everywhere, especially added sugars, it’s entirely possible to reduce your intake with mindful choices.
According to the American Heart Association (AHA), the average person in the U.S. consumes 2 to 3 times the recommended amount of added sugar each day. But cutting back doesn’t mean cutting sugar out completely—it means making intentional adjustments.
The most effective approach is to focus on a balanced, nutrient-dense diet that emphasizes whole foods. This includes:
- Fruits and vegetables
- Lean proteins
- Whole grains
- Low-fat or plain dairy products
While natural sugars in whole foods like fruits and milk are part of a healthy diet, you can significantly reduce added sugars by making a few practical changes:
- Choose plain water, sparkling water, or unsweetened tea instead of sugary drinks
- Replace candy and desserts with fresh fruit
- Opt for unsweetened versions of common items like yogurt, milk, and cereal
- Be mindful of portion sizes, especially with sweetened snacks or desserts
With small, consistent changes, avoiding excess sugar is very achievable.
5. “Sugar Is Making You Sick”
Consuming sugar in moderation is unlikely to cause illness on its own. However, regularly eating too much added sugar may have negative effects on your health over time.
Some studies in animals and test tubes suggest that high sugar intake could contribute to inflammation in the body and brain, and may even play a role in triggering certain autoimmune conditions. These include:
- Psoriasis
- Multiple sclerosis
- Inflammatory bowel disease (IBD)
- Chronic inflammation
- Rheumatoid arthritis
Enjoying an occasional sweet treat or sugary drink won’t make you sick immediately. But it’s important to be mindful of your overall intake—chronic overconsumption of added sugars may impair your immune system and increase your risk of developing long-term health issues.
6. “Sugar Is a Drug and an Addiction”
Eating sugar activates reward pathways in the brain, triggering feelings of pleasure and satisfaction. Over time, frequent sugar consumption may alter these brain pathways, potentially leading to cravings, overconsumption, and a form of dependence.
One of the key systems involved is the dopamine pathway, which plays a major role in the brain’s reward system, similar to how it responds to certain addictive substances.
However, a 2021 review found that research on “sugar addiction” is mixed. While some studies support the idea, others find little evidence to classify sugar as an addictive substance in the same way as drugs or alcohol.
Researchers sometimes assess potential sugar addiction by comparing eating behaviors to the substance use disorder criteria outlined in the DSM-5-TR (Diagnostic and Statistical Manual of Mental Disorders). Another method involves observing brain activity through functional MRI (fMRI) scans.
Regardless of the debate, it’s widely accepted that eating sugar can cause blood sugar spikes, followed by rapid drops—commonly known as a sugar crash. This can lead to fatigue and a cycle of craving more sugar to regain energy and feel better.
If you find that your sugar habits are affecting your mood, health, or overall well-being, it’s a good idea to talk to a healthcare provider or registered dietitian for guidance and support.
7. “Sugar-Free Replacements Are a Good Alternative”
Swapping sugary foods for products made with low- or zero-calorie sweeteners, like diet soda or sugar-free cookies, might seem like a healthier choice, but it’s not always the best option.
A 2017 review found that regular consumption of artificial sweeteners such as aspartame, saccharin, and sucralose was associated with an increased risk of:
- High blood pressure
- Type 2 diabetes
- Metabolic syndrome
- Heart attack
- Stroke
While these sweeteners are designed to reduce calorie intake, their impact on the body is still not fully understood. Some studies suggest they may influence blood sugar levels, appetite regulation, and the balance of gut bacteria, potentially undermining their intended benefits.
So, while sugar-free products can be useful in moderation, relying on them heavily may not support long-term health. It’s often better to focus on whole, minimally processed foods and use both sugar and sugar substitutes mindfully.
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