Can a healthy diet include sugar?
Sugar is a carb that has a bad reputation. Although it can make foods more enjoyable, it is its impact on wellbeing is often a concern for health-conscious individuals. But is it as bad as it’s made out to be?
We cover the facts and myths about sugar in this article.
Published: November 2024
Review date: November 2027
Fact: Not all sugar is bad for your health. There are sugars in fruits (fructose) and dairy products (lactose). These types of foods are great sources of fibre, vitamins and minerals that are needed to maintain a balanced diet.
However, added sugar can be problematic. It can often be found in processed foods. It adds empty calories to your meals. This means that it provides few nutrients or that the sugar and fat content of your meals outweigh their nutrient profiles.
Foods that contain empty calories don’t usually make you feel full. Think about how your body responds to fizzy drinks, pastries and sweets. Do you feel satisfied after having them, or could you eat more to feel like you’ve had a good meal?
This doesn’t mean that you should avoid these types of food entirely. But you should practice moderation. Think of them as treats rather than part of your daily diet.
Fact: Sugar doesn’t cause diseases like diabetes. However, being overweight can be a risk factor for developing the condition. When you eat lots of sugary foods, it can lead to weight gain and your risk of developing insulin resistance (your body’s ability to respond to the blood sugar-controlling hormone insulin) increases.
There are many reasons why you might develop diabetes. Genetics, lifestyle choices and diet can play important roles in triggering the condition.
If you’re concerned about the way your diet is impacting your health, speak to your doctor. They may be able to refer you to a nutritionist or provide health advice to help you eat a more balanced diet.
Fact: For many people, a balanced diet and regular exercise will be enough to lose weight. Although sugar can contribute to weight gain, removing it from your diet is not the only way to lose weight.
If you go cold turkey, you might start to get withdrawal symptoms. Sugar cravings, mood changes and tiredness are only some of the symptoms you might experience if you suddenly cut sugar out of your diet. It may not be easy to maintain this change long-term.
Instead, try to cut your sugar intake down slowly. For example, if you put lots of sugar in your tea, try to cut down over the course of a few weeks. You might start by putting 2 teaspoons into your mug but slowly decrease to half a teaspoon.
It’s important to remember that many factors influence weight. If you’re struggling to manage it, talk to your pharmacist or doctor. They’ll be able to give you practical advice so you can manage the physical, emotional and social aspects of being overweight.