Do You Need to Cut Out Sugar? What to Know First
Do You Need to Cut Out Sugar? What to Know First
When it comes to sugar, there is a lot of confusion, mixed messages, and often fear. Some people believe sugar is toxic, others think they need to detox from it, and others wonder if sugar causes diabetes or cancer, or at least “feeds” cancer cells. Before attempting to eliminate sugar from your diet completely, it's helpful to separate facts from myths and understand the role sugar plays in maintaining good health.
Natural vs Added Sugars
The first step is understanding the difference between natural sugars and added sugars.
Natural sugars are the ones naturally present in foods. Lactose in milk, fructose in fruit, and glucose in vegetables like carrots or potatoes are examples. These sugars are part of a food that also provides vitamins, minerals, fiber, and other nutrients. An apple has natural sugar, but it also has fiber and antioxidants. A cup of milk has sugar in the form of lactose, but it also provides protein and calcium. These foods are not the problem.
Added sugars are sugars that are added to foods during processing or preparation. They may be added to sweeten drinks, baked goods, or packaged foods. The concern is not the naturally occurring sugar in a banana or yogurt, but the sugar added to soda, candy, or sweetened cereals.
Here are some examples of common added sugars you will see on ingredient labels. All of these are essentially sugar, despite different names:
Brown sugar
Cane sugar
Raw sugar
Turbinado sugar
Honey
Maple syrup
Molasses
High-fructose corn syrup
Corn syrup
Agave nectar
Fruit juice concentrate
Invert sugar
Dextrose
Glucose
Fructose
Sucrose
Maltose
Malt syrup
Evaporated cane juice
Coconut sugar
This is not an exhaustive list, as there are over 50 different names for added sugars, but it illustrates the various names sugar can be known by. Nutritionally, they all provide approximately the same amount of calories and have similar effects on blood sugar levels. Honey, maple syrup, or agave might sound better, but the body processes them as other sugar.
What Moderation Means
So how much sugar is too much? Different health organizations give recommendations:
Dietary Guidelines for Americans (DGA): Limit added sugars to less than 10% of daily calories. (DGA 2020–2025 see Item 3)
American Heart Association (AHA): No more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (36 grams) for men. (AHA)
American Diabetes Association (ADA): Recommends limiting intake of sugar-sweetened beverages and focusing on overall carbohydrate quality. (ADA)
American Cancer Society (ACS): Suggests limiting added sugars to help manage calorie intake and support overall health. (ACS)
Moderation means being mindful of added sugars, rather than eliminating every source of sugar from your diet. A piece of fruit or yogurt is not the issue. Regular intake of sweetened drinks, desserts, and processed foods with added sugar is where moderation is particularly important. While some of those recommendations may seem like a high amount of added sugars – trust me, we, as a population, are not even close to meeting those goals – we are way over.
Common Sugar Myths
There are many myths about sugar. Let’s clear a few up:
“Sugar is a toxin or poison.”
False. Sugar is a carbohydrate, and glucose is the body’s main source of energy. Too much added sugar may be linked to health risks, but sugar itself is not poison.
“You need to detox from sugar.”
Nope. The body already has a detox system: your liver and kidneys. Cutting out added sugar for a week or two may change cravings, but it does not “detox” sugar.
“Sugar is more addictive than cocaine.”
Seriously? Sugar can be enjoyable and rewarding, triggering the reward center of the brain, like anything we find enjoyable, but science does not show that it is addictive in the same way as drugs are. The comparison to cocaine is an exaggeration and downright ridiculous.
“Sugar feeds cancer cells.”
All cells, including healthy ones, use glucose for energy. Cutting out sugar will not stop cancer growth. What matters more is maintaining a healthy overall diet.
“Sugar causes diabetes.”
Eating sugar does not directly cause diabetes. Type 2 diabetes develops from a combination of genetics, weight, activity, and overall diet. Excess calories and frequent intake of sugary drinks can contribute, but sugar itself is not the only factor.
Blood Sugar and Health
Blood sugar is necessary for life. When you eat carbohydrates, your body breaks them down into glucose, which is used for energy. In most healthy individuals, blood sugar levels rise after eating and then return to normal as insulin helps transport glucose into cells, typically within a couple of hours – not immediately.
Problems arise when blood sugar levels stay too high or drop too low. High blood sugar levels over time, as seen in diabetes, can lead to health complications. Low blood sugar can cause dizziness, shakiness, or confusion. Consuming balanced meals that include protein, fiber, and healthy fats helps maintain stable blood sugar levels.
For most people, the concern is not the natural sugar in fruit or milk. The bigger issue is a diet heavy in added sugars, especially from sugary drinks, candy, and desserts. Focusing on balance, variety, and moderation is a more realistic and healthy approach than cutting sugar completely.
Final Thoughts
Sugar has been given a bad reputation, but the facts are more nuanced. Naturally occurring sugars in fruits, vegetables, and dairy are not the problem. It is absurd to hear people say they don’t eat those foods “because of the sugar.” There are many other nutrients in these foods that we need to consider the whole picture; however, added sugars should be kept in check, but they do not need to be eliminated. Moderation, balance, and a healthy overall diet are what matter most.
