Sugar has long been considered one of the main enemies of healthy eating; however, specialists warn that it is not necessary to completely refuse it. The key is not the exclusion of sweets but the maintenance of a reasonable balance.
In everyday life, we often do not think about how much sugar we consume and how it can affect our bodies. Therefore, it is worth learning more about how sugar affects various systems, what consequences excessive consumption can have, and where the boundary of the norm lies.
To clarify this issue and find balance in our diet, "Doctor Peter" consulted expert physician Ekaterina Kashukh.
Sugar Should Not Be Demonized
Sugar is the fastest-absorbing source of energy. The glucose that the body derives from it is essential for brain function, maintaining physical activity, and for numerous biochemical processes in the body.
"If there is insufficient glucose, brain cells begin to experience an energy deficit, which can lead to impaired concentration and memory. The body is forced to break down glycogen reserves in the liver, and when these are depleted, it switches to using fats and proteins. This significantly increases the load on the kidneys and liver. A person becomes fatigued more quickly and becomes irritable," explains the doctor.
Natural and Added: How Much to Eat
Natural sugar is primarily found in berries and fruits. Another large group of products contains added sugar. This includes not only various desserts, pastries, and candies but also many other products: juices and carbonated drinks, sauces, ketchups, marinades, fast food and convenience foods, breakfast cereals, muesli, yogurts, and flavored cottage cheese.
In moderate amounts, neither natural nor added sugar poses a danger. If a person does not suffer from diabetes, insulin resistance, or metabolic disorders, there is no need to avoid it completely. However, it is also not advisable to consume too much.
WHO specialists recommend limiting sugar intake to 5–10% of daily caloric intake. This refers to added sugar. For an adult, this is about 6-12 teaspoons per day, and for a child, about 3-4. It is important to consider not only the sugar that a person adds to tea or porridge but also all the other sugar: sugar from ketchup, canned vegetables, or industrial marinades for meat also counts.
"However, there is no need to fear or strictly count the natural sugars from fruits and berries," the doctor explains.
10-20% of sweets from the total diet can be considered healthy eating.
The main thing is balance and variety in the diet. If a person can stop in time and not eat an entire box of chocolates, then one sweet will not cause significant harm.
"If it is difficult to stop, one should assess how nutritious the overall diet is, whether it contains enough protein. Additionally, when craving something sweet, it is better to prefer fruits. The fiber they contain helps slow down the absorption of sugar and prevents spikes in blood glucose levels," the doctor reminds.
Excess Leads to Fat
Glucose is so important for the body that it is stored in the liver and muscles. But if too much sweet food is consumed, the excess is converted into fat. This was once one of the most important survival mechanisms: in ancient times, fat deposits served as an energy reserve for the body in case of food shortages.
However, in the modern world, where there is no constant shortage of food, excess fat is harmful. It leads to metabolic disorders, increases the likelihood of developing diabetes, heart and vascular diseases, provokes liver dysfunction, intensifies inflammatory processes, and disrupts the gut microbiome.
Why Exclusion Is Not Necessary
People have different attitudes towards sugar: some eat candies without thinking, while others carefully read the ingredients on all industrial products, from canned goods to sauces, and choose only those that do not contain added sugar. They explain that such restrictions improve their well-being, making them more energetic, without sharp mood swings or urges to overeat.
"More and more specialists now recommend not to exclude sugar completely but to control its quantity," continues Ekaterina Kashukh. "Refusing sugar in the modern world is practically impossible, as it is added to many industrial products. Moreover, this restrictive (i.e., unhealthy) eating behavior can lead to eating disorders."
Experts emphasize that sugar itself is not an absolute evil. For most healthy people, moderate consumption of sweets does not pose a danger. The main thing is to control the amount of added sugar, maintain a varied diet, and prefer natural sources of carbohydrates, such as fruits and berries. It is moderation, not strict prohibitions, that is considered the foundation of healthy eating today.
