The Truth About Sugar
"Cut out sugar. Do a sugar cleanse. Sugar is the enemy." Sound familiar?
But here's a question: do you actually know what sugar is? Because I promise the answer is going to change how you think about this completely.
Sugar isn't the villain. That's diet culture. Diet culture has been very good at taking one thing, labeling it bad, and then selling you a replacement for it. Remember when everything had to be low fat? Now it's zero sugar. Same strategy, different target. Meanwhile the food industry profits and we're left scared of something our bodies actually need.
So let's talk about what sugar actually is.
There are three macronutrients: protein, fat, and carbohydrates. Our bodies break down carbs and use them as their main source of energy. Carbs and sugar are interchangeable words. They mean the same thing. When you eat a carb your body breaks it down and uses it for fuel. That's exactly how it's supposed to work.
There are two types of carbs. Simple carbs are made of one or two sugar molecules. They digest fast and give you a quick energy boost. Found in processed sweets, soda, and junk food. Complex carbs are long chains of sugar linked together. They take longer to digest and give you steady, sustained energy. Found in whole grains, vegetables, fruit, beans and legumes.
So why does sugar have such a bad reputation? Mostly because of added sugar: the sugar that gets added to processed foods that isn't naturally there. Added sugar has no essential nutrients, digests rapidly, spikes your blood sugar, and increases cravings. Over time too much of it can increase the risk of type 2 diabetes, heart disease, obesity, and chronic inflammation.
But here's what marketing did: it took the very real issue of added sugar and stretched it into a blanket statement that all sugar (carbs) are bad. Which led to low carb diets, no carb diets, sugar cleanses, and more. All built on the idea that your body's main fuel source is somehow the enemy.
Low carb diets can increase cravings, tank your energy, and increase the risk of bingeing. What’s interesting is if you don't give your body enough carbs, it does this fascinating thing where it converts fat and protein into sugar to keep you going. But when that happens there's no fat or protein left to slow down the blood sugar spikes form the sugar it just created. So you end up with the same blood sugar rollercoaster you were trying to avoid in the first place.
Your body loves carbs. It runs on them. They taste good, they keep you full, they support your energy and your mood.
What we can do is focus more on complex carbs like whole grains, vegetables, fruit, beans, legumes, and have the simple sugars in moderation. The candy, the soda, the treats are fine. They're just not the foundation. If you want to reduce your calorie intake, manage blood sugar levels, or lower your risk of conditions like obesity and type 2 diabetes, zero sugar options can be a helpful swap. The American Heart Association recommends limiting daily added sugar to 25g (about 6 teaspoons) for women and 36g (about 9 teaspoons) for men. Artificial sweeteners can be a transitional tool rather than a necessity, but we'll talk more about that another time.
Sugar isn't bad. We just have to balance it in a way that keeps our bodies, minds, and energy feeling good.
— Ivy ♡
Disclaimer: This blog is for general informational and educational purposes only and does not constitute medical advice, diagnosis, treatment, or personalized nutrition counseling. It is not a substitute for care from a qualified healthcare professional. If you are struggling with disordered eating, support is available through the Alliance for Eating Disorders at 1-866-662-1235.
Sources: American Heart Association. Added Sugars