Sugar is a type of carbohydrate that is naturally found in some foods or added to others.
There are several types of sugars, which differ in their
There’s a lot of information about how sugar might factor into your diet, yet people still disagree on various aspects.
For instance, some people suggest cutting out added sugars but consuming natural sugars, while others believe it’s best to simply cut out all sugars.
Despite these differences, many researchers and healthcare organizations agree that consuming too much sugar is linked with an increased risk of developing chronic health conditions, including:
- type 2 diabetes
- obesity
- tooth cavities
- cancer
- heart disease
Keep reading to learn more about eight myths about sugar and what you should know about fitting it into your diet.
When experts advise that people should eat less sugar, they’re mostly referring to eating less addedsugars.
There are
Natural sugars are usually found in foods that contain various beneficial nutrients, vitamins, and minerals. For instance, fructose occurs naturally in fruits and vegetables, while milk contains lactose.
Added sugars include any sugars added to foods during the preparation process or before consumption. This may include manufactured sugars like high fructose corn syrup, the sugar you add to your coffee, or honey you drizzle on yogurt.
Natural sugars usually come with a package of nutrients that help offset some of the negative aspects of the sugar content. For instance, fruit has fiber that causes your body to absorb sugar at a
Added sugars, on the other hand, are usually considered “empty calories.” These are rapidly absorbed by the body but don’t provide long-term energy.
According to the American Heart Association (AHA), Americans eat
Common sources of added sugars include soda, desserts, and packaged foods.
Natural sugars are largely considered better than added sugars, but some natural sweeteners like honey and maple syrup are considered “free sugars,” which fall into the added sugars category.
Although these sugars are considered natural, adding them to foods doesn’t provide additional nutritional value.
In fact, they may only provide empty calories, since each gram of sugar has
Whether it’s table sugar or sugar from maple syrup, these sugars are rapidly digested.
The calories from free sugars may quickly add up, possibly increasing the number of calories you consume. This could lead to eventual weight gain.
The
Healthcare organizations recommend daily maximum intakes for the amount of added sugars you consume.
The Dietary Guidelines for Americans recommends that
That said, other healthcare organizations, such as the
Similarly, the
Learn more about how much sugar you should consume daily.
According to the
Focus on eating a balanced diet of nutrient-dense whole foods. This
Although this means you can’t always avoid natural sugars, you can control the amount of added sugars you consume.
Some tips to help you reduce the amount of added sugars you eat may include:
- drinking plain water, carbonated water, or unsweetened tea instead of sugar-sweetened beverages
- swapping candy and sweet treats for a bowl of fruit
- choosing plain, unsweetened products like milk, cereal, and yogurt
- reducing the size of your portions
Learn more about 13 ways to reduce your sugar intake.
Eating sugar in moderation is unlikely to make you sick.
However, some animal and test tube research suggests that eating too much sugar may cause inflammation in the brain and body, as well as trigger autoimmune diseases. This may increase your risk of developing chronic conditions like:
Occasionally treating yourself to foods or beverages high in added sugars won’t make you sick right away. But it’s important to remember that the excessive chronic consumption of added sugars may impact your immune system.
Eating sugar stimulates pathways in the brain associated with feelings of pleasure and reward. Over time, chronic sugar consumption may cause changes in your reward system, leading to overconsumption and possible dependence.
The most studied pathway is dopamine, which may produce effects similar to those in substance use disorder.
However, a 2021 review notes that the research examining the concept of “sugar addiction” varies widely. Some studies support it, while others don’t.
A common way to assess whether a person may have sugar addiction is by examining their sugar-eating behaviors against the substance use disorder criteria in the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, 5th edition, text revision (DSM-5-TR).
Another way is to measure brain activity with functional MRI (fMRI).
Although results vary, experts agree that eating sugar causes your blood sugar to spike and quickly drop, known as a sugar crash. This can leave you feeling tired and then wanting more sugar to stabilize your levels and feel better.
If you believe your relationship with sugar is causing distress, consider speaking with a healthcare professional or registered dietitian who can support you.
Learn more about how to manage sugar cravings.
It might be tempting to trade sugary foods for ones made with low or zero calorie sweeteners, like diet soda or sugar-free cookies. But making that swap isn’t necessarily always a better choice.
For instance, a 2017 review found that consuming sugar-free sweeteners like aspartame, saccharin, and sucralose was linked to weight gain and a higher risk of developing:
Experts don’t fully understand how these types of sweeteners affect the body. However, some research suggests they may affect blood sugar levels, appetite regulation, and gut bacteria.
Learn more about sugar substitutes for diabetes.
Limiting the amount of added sugars you consume may help you reach your weight loss goals, but only if you’re also mindful of your overall calorie intake.
A key factor of weight loss is being in a calorie deficit, which means you consume fewer calories than you burn daily.
If you need 2,000 calories to maintain your current weight, then consuming 2,000 calories on a low sugar diet won’t cause any weight changes.
The types of foods you swap for may also impact weight loss. For instance, high fat foods may be higher in calories, so you may risk exceeding your calorie maintenance, possibly leading to weight gain.
On the other hand, lean proteins have fewer calories but may help you stay full and energized for longer, which may contribute to weight loss.
For instance, eating a 600-calorie egg and sausage breakfast sandwich instead of your usual 300-calorie bowl of sugary cereal will lead you to consume more calories, even if the sandwich has less sugar.
Consider choosing unsweetened versions of the foods you normally consume, like plain yogurt instead of vanilla. If you can’t find a replacement, slowly limit the amount of sugar you add to foods like oatmeal, coffee, and smoothies.
Learn more about how many calories you should eat daily to lose weight.
There are different types of sugars, some of which are found naturally in foods, and others are chemically made.
Experts recommend limiting your intake of added sugars, but it’s important to remember that it’s fine to treat yourself from time to time.
Marygrace Taylor is a health and wellness writer whose work has appeared in Parade, Prevention, Redbook, Glamour, Women’s Health, and others. Visit her at marygracetaylor.com.