Is Sugar Unhealthy for You? Right here’s What Dietitians Need to Say

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/07/is-sugar-bad-for-you-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="Is Sugar Bad for You? Here’s What Dietitians Have to Say | MyFitnessPal" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/07/is-sugar-bad-for-you-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/is-sugar-bad-for-you-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/is-sugar-bad-for-you-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/is-sugar-bad-for-you.jpg 1350w" sizes="(max-width: 800px) 100vw, 800px" /> You begin your morning with a bowl of oatmeal made with almond milk, a drizzle of maple syrup, and a sprinkle of granola on prime. It looks like a healthful, nourishing breakfast, however add it up, and also you may be getting greater than the really helpful 25 grams of added sugar earlier than 9 AM with out even realizing it.

As a dietitian who makes a speciality of added sugar and its impression on well being, I see this on a regular basis in my observe. The reality is, sugar isn’t mechanically dangerous (1). Naturally occurring sugars in meals like fruit and dairy come bundled with fiber, nutritional vitamins, minerals, and different health-protective substances (1).

However added sugars—the sort producers combine into meals and drinks to boost the style and texture—are a distinct story. They’re simple to overdo, even while you’re making an attempt to make nutritious selections (2).

Constantly consuming excessive quantities of added sugar can go away you feeling drained, craving extra sugar, and has been related to weight acquire and different well being challenges over time (2). That mentioned, you don’t must give up sugar or skip your favourite meals. On this article, I’ll share what sugar does in your physique, why added sugar issues, and learn how to make more healthy, extra sustainable selections with out giving up what you're keen on.

Not All Sugar Is Created Equal

When individuals speak about chopping again on sugar, they usually marvel concerning the sugar in candy fruits like watermelon and bananas. For the sake of reducing your added sugar consumption, you don’t have to fret concerning the sugar in pure, entire meals, like fruit and plain yogurt (1). That’s as a result of not all sugar is similar, and your physique responds in a different way relying on the supply (1).

Pure vs. Added Sugar

There’s a giant distinction between the sugar in an apple and the sugar in a frosted donut. Pure sugars are present in entire meals like fruit and plain dairy, the place they’re bundled with vitamins that assist well being and sluggish the discharge of sugar into your bloodstream (1).

Added sugars, like cane sugar, honey, maple syrup, and fruit juice focus, are added throughout processing or preparation to boost taste (2). You’ll discover them in every part from sweetened drinks and yogurts to salad dressings, frozen meals, and even bread (2).

Whereas your physique converts all sugar to glucose, added sugars are far simpler to overconsume, particularly since they’re present in about 60% of packaged meals (3). And in contrast to pure sugars, they don’t provide the identical dietary worth (1).

As MyFitnessPal dietitian Katherine Basbaum explains, “The Dietary Pointers for People recommends limiting added sugar as a lot as potential, to not more than 100–150 energy per day (4).”

Why Added Sugar Will get a Unhealthy Rap

There’s a purpose well being consultants warn about added sugar. Excessive consumption has been linked to varied well being points in analysis (5). “Overconsumption of added sugar is quite common and has been related to metabolic well being considerations, together with sort 2 diabetes, insulin resistance, weight acquire, and weight problems,” explains Denise Hernandez, MyFitnessPal dietitian (5).

Added sugar can contribute to will increase and subsequent drops in blood sugar ranges, which can go away you feeling drained, hungry, and craving extra (2). These swings can contribute to overeating and low vitality all through the day (2). Past that, an excessively sugary food regimen might enhance the chance of growing circumstances reminiscent of:

coronary heart illness (5)

hypertension (5)

sure kinds of most cancers (5)

cognitive issues, together with dementia (5)

liver illness (5)

imaginative and prescient issues (5)

nerve injury (5)

persistent irritation (5)

superior pores and skin ageing (5)

A sugary food regimen additionally primes your style buds to need candy meals, which can make it tougher to simply accept unsweetened meals, like greens and water (2).

Concerning the Consultants

Samantha Cassetty, MS, RD, is a nationally acknowledged meals and diet professional, media character, diet advisor, and creator. Cassetty is a former diet director for Good Housekeeping and the co-author of the e book Sugar Shock.

Katherine Basbaum, MS, RD, is Meals Information Curator at MyFitnessPal. She obtained her Masters in Vitamin Communication from the Friedman College of Vitamin Science & Coverage at Tufts College and accomplished her Dietetic Internship at UVA Well being, the place she additionally works as a diet counselor for cardiology sufferers.

Denise Hernandez, RD, is a Meals Information Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Vitamin from Texas Girl’s College. Her areas of focus embody grownup and childhood weight administration, girls’s diet, and persistent illness administration.

How A lot Sugar Is Too A lot?

The Dietary Pointers for People advocate limiting added sugar as a lot as potential–to lower than 50 grams (about 12 ½ teaspoons) per day (4). Many individuals might have to eat even much less. The American Coronary heart Affiliation has stricter pointers (5). They counsel that ladies eat not more than 25 grams, or 6 teaspoons of added sugar per day. Males ought to keep under 38 grams, or 9 teaspoons per day (5). As you'll be able to see, you don’t want to chop out sugar fully, but it surely helps to know the place you stand (4).

Do You Have to Lower Out Sugar Fully?

I all the time inform new shoppers that I like sweets, so I’d by no means anticipate them to chop out dessert or added sugar fully. In reality, making an attempt to remove sugar can backfire, resulting in potential emotions of deprivation, stress, and stronger cravings (2).

As a substitute of aiming for zero added sugar, make stability your aim (2). This implies being conscious of the place your added sugars come from and intentional concerning the treats you actually take pleasure in (2). Satisfaction is a key a part of sustainable consuming, and it helps to strike a stability between meals you eat purely for pleasure and people who nourish your physique.

MyFitnessPal can assist this by serving to you observe sugar, energy, and different key vitamins like carbs, fiber, and protein, so you'll be able to spot alternatives for enchancment and alter with out overly limiting your self.

As Dr. Nicola Guess, Vitamin Scientist and MyFitnessPal Scientific Advisor, explains: “Test the ingredient checklist and diet information panel. Search for meals with minimal added sugars. It’s essential to stability processed meals with entire, nutritious meals and to be conscious of portion sizes and general dietary patterns (2).”

Listed below are a couple of of my favourite methods to take pleasure in sweets mindfully and healthfully.

Strive smaller parts in case you take pleasure in each day indulgences (6).

Select individually packaged treats to make portion management simpler (6).

All the time use a plate or bowl since consuming from the bag makes it tougher to gauge how a lot you’ve had (6).

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Sensible Methods to Lower Again on Added Sugar

When you’re making an attempt to cut back on added sugars with out feeling restricted, listed here are a few of my favourite easy, sustainable methods.

Begin with drinks. Change sweetened drinks for water, plain seltzer, or unsweetened tea. (2).

Combine sweetened meals with unsweetened ones. This works effectively with cereal, yogurt, or oatmeal. Begin with a 50/50 mix and slowly shift the ratio towards the plain model.

Examine comparable meals. The Vitamin Details panel lists added sugars, making it simple to decide on merchandise with much less sugar—like peanut butter, pasta sauce, or granola (4).

Go for naturally candy meals. Roast veggies to deliver out their pure sweetness and finish meals with fruit-based desserts to assist your style buds adapt to much less added sugar.

Use sweet-tasting seasonings. Substances like cinnamon, cardamom, nutmeg, and vanilla extract can add a touch of sweetness with out the sugar.

Make extra from scratch. Selfmade path combine, salad dressings, oats, soups, or baked items allow you to management how a lot (if any) sugar goes in.

Observe your consumption. MyFitnessPal may also help you see the place sugars sneak in so you'll be able to alter with intention (2).

Be selective with treats. Select sweets you actually take pleasure in and skip those that don’t really feel particular.

Regularly Requested Questions (FAQs)

What’s the distinction between pure sugar and added sugar? Pure sugar happens in entire meals like fruit and milk and are typically not a priority for most individuals when consumed as a part of a balanced food regimen (1). Added sugar is launched throughout processing or preparation, and an excessive amount of might elevate your danger of quite a few well being issues (1).

Is honey or maple syrup more healthy than white sugar? All of them elevate your blood sugar and are finest loved moderately, however in case you’re utilizing a sweetener, honey and maple syrup are my most popular sweeteners since they've some antioxidants and protecting plant compounds (7). That mentioned, it’s like a drop of water within the ocean in comparison with what you may get from fruits, veggies, and different plant meals.

Does sugar trigger diabetes? In a roundabout way (8). There are a number of issues, together with genetics and a food regimen excessive in added sugars, that will elevate your danger of diabetes (9).

Why is sugar in fruit OK? Fruit comprises fiber that slows sugar absorption and a spectrum of vitamins that provide well being advantages (1).

Can I shed pounds with out chopping sugar? You’ll shed pounds while you obtain a calorie deficit, whatever the meals you eat, however lowering added sugar usually helps with starvation, vitality ranges, and calorie consumption (2, 10). Additionally, a sugary food regimen might elevate your danger of well being issues even in case you’re at a wholesome weight (2).

Is synthetic sweetener higher than sugar? Some individuals discover them useful for reducing their added sugar consumption, however long-term well being results are nonetheless being studied. Since they’re usually a part of much less wholesome general diets, it’s finest to be considerate about how and while you use any sweetener (11).

The Backside Line

Sugar doesn’t must be the villain in your food regimen, but it surely’s useful to be extra conscious of how a lot—and the place—it’s displaying up (2). By tuning into added sugars, making considerate swaps, and monitoring your consumption with MyFitnessPal, you can also make extra knowledgeable selections that assist your well being with out giving up the meals you're keen on (2).