Not all sugars are the same. Understanding natural vs added sugar is key.
Popular beliefs about brown sugar, weight loss, and diabetes deserve a closer look.
How sugar actually affects metabolism and disease risk.
Global guidelines outline how much sugar is safe to consume daily.
A diabetologist weighs in on common sugar myths and long-term health.
Sugar, the sweet white crystals in our kitchen, is considered a villain by many of those trying to eat healthily. Despite being a major source of energy for our body, eating it increases our fear of developing diseases like diabetes. So, is sugar bad for you? But can it be that unhealthy? Keep reading to debunk the myths surrounding these crystals.
The sugar we consume can be divided into two types:
Natural sugar: which is already present in fruits, vegetables, and dairy products.
Added sugar: the sugar found in soft drinks, cookies and natural sweeteners such as honey and maple syrup.
In nutritional guidelines, sugars added to foods and drinks, including honey, syrups, and fruit juices, are often referred to as “free sugars,” which differ from the sugars inherently present in whole fruits and vegetables.[4]
We often hear that sugar is bad, but that usually refers to added sugar. Our body requires natural sugar because we get it from fruits and veggies, and they have vitamins and minerals in addition to sugar.
Added sugar, on the other hand, is just empty calories, meaning it provides us energy but is not rich in nutrients. Though honey is a natural product, it is classified as a free sugar and should be used in moderation because it contributes calories without significant micronutrients.
Be it brown or white, added sugars such as table sugar should be consumed consciously. Both brown sugar and white sugar are primarily sucrose, and the small amount of molasses (particles) in brown sugar does not confer meaningful nutritional advantage over white sugar. [5]
As for the nutrient value, both sugars have similar nutrients. This is because the molasses present in brown sugar is very small in amount and does not provide many nutrients.
Sugar-free diets are marketed for weight loss, but they aren’t entirely true. We now know that not all sugars are bad, and therefore cutting them out completely isn’t a wise decision.
Natural sugars are more than just sweet edibles; they also have fiber, which helps our body with better digestion. As for added sugars, a reduced consumption can help with weight loss. Any macronutrient consumed in excess of energy needs can contribute to increased fat storage, not sugar alone.
But most importantly, weight loss occurs when we burn more calories than we consume or eat food with fewer calories. Being mindful of what we eat is one of the best ways to reduce weight. An occasional sweet tooth wouldn’t hurt if we follow a balanced diet.
Though our body converts the various sugars we eat into simple sugars (monosaccharides), their effects on our body differ in case of natural and added sugar.
Natural sugar found in fruits has nutrients such as fiber, vitamins and minerals. These nutrients slow down digestion and as a result our body absorbs the sugar at a lower rate.
On the contrary, added sugars are rapidly digested and easily absorbed in our body. But they do not provide energy for a long period.
We get diseases due to our lifestyle and food habits. Therefore, solely blaming sugar as a causative agent for diabetes or any other chronic disease isn’t right.
There is no evidence that sugar consumption alone directly causes type 2 diabetes in the absence of calorie excess and weight gain.[2] However, high intake of sugar-sweetened beverages and free sugars is associated with increased risk of obesity, insulin resistance, and type 2 diabetes through mechanisms linked to energy imbalance.[4,6]
Hence, it is necessary that we become mindful of what we eat. A balanced diet and regular exercise are essential for a healthy body.
Here, MedBound Times connected with Dr. Firdous Shaikh, a Consultant Diabetologist and Metabolic Physician in Mumbai, for her expert advice on sugar consumption.
Sugar isn't inherently harmful — it's a vital energy source. However, the harm comes from excess consumption and type of sugar consumed. Moderate consumption of naturally occurring sugars within a balanced diet is safe. The problem is overconsumption of added/free sugars, particularly from sugar-sweetened beverages.
Dr. Firdous Shaikh, Consultant Diabetologist and Metabolic Physician
She also highlights the impact of excessive sugar intake.
Excessive sugar intake is linked to obesity, type 2 diabetes, cardiovascular disease, non-alcoholic fatty liver disease (NAFLD), dental caries, and certain cancers. It also promotes hepatic lipogenesis (synthesis of fat from sugar) and fat accumulation in the body.
Dr. Firdous Shaikh, Consultant Diabetologist and Metabolic Physician
Dr. Firdous recommends adhering to established guidelines such as those issued by the WHO and the American Heart Association for daily sugar intake.
Free sugar intake of less than 10% of total energy intake is recommended for both adults and children. Further reduction to less than 5% will provide additional health benefits.
In practical terms, for adults and children, based on a 2000 kcal/day diet:
The AHA recommends more stringent limits on added sugar consumption.
Free sugars include sugars added to foods and drinks, as well as sugars naturally present in honey, syrups, fruit juices, and fruit concentrates. Sugars in intact fruits and vegetables are not included in this limit.
Is sugar bad for you?
Sugar itself is not harmful in moderation, but excessive intake of added and free sugars increases the risk of obesity and related health conditions.
Does sugar cause diabetes?
Sugar alone does not directly cause diabetes. However, high intake of sugar-sweetened beverages and excess calories can contribute to weight gain and increase the risk of type 2 diabetes.
How much sugar per day is safe?
Guidelines recommend keeping free sugars below 10 percent of daily calories, ideally under 5 percent, which equals about 25 to 50 grams per day depending on energy needs.
References:
Healthline. 2024. “8 Common Myths About Sugar.” December 18.
https://www.healthline.com/health/food-nutrition/sugar-facts-scientific
The Sugar Association. 2020. “Sugar Myths.” July.
Longevity. “13 Of The Biggest Myths Busted.” https://longevitylive.com/anti-aging/13-biggest-nutrition-myths-busted/
World Health Organization. Guideline: Sugars intake for adults and children. Geneva: WHO, 2015. https://www.who.int/publications/i/item/9789241549028
American Heart Association. “Sugar and Cardiovascular Disease.” Circulation, 2016; reaffirmed 2024. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-and-your-health
American Diabetes Association. “Diagnosis and Classification of Diabetes Mellitus.” Diabetes Care, 2022; https://doi.org/10.2337/dc22-S001
