Is Sugar Unhealthy for You? Right here’s What Dietitians Should 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 high. It looks like a healthful, nourishing breakfast, however add it up, and also you is likely to 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 influence on well being, I see this on a regular basis in my follow. The reality is, sugar isn’t robotically unhealthy (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 attempting to make nutritious selections (2).

Persistently 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 stated, you don’t need to 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 the way to make more healthy, extra sustainable selections with out giving up what you like.

Not All Sugar Is Created Equal

When folks discuss slicing again on sugar, they usually marvel in regards to the sugar in candy fruits like watermelon and bananas. For the sake of reducing your added sugar consumption, you don’t have to fret in regards to the sugar in pure, complete meals, like fruit and plain yogurt (1). That’s as a result of not all sugar is identical, and your physique responds in another 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 complete meals like fruit and plain dairy, the place they’re bundled with vitamins that help 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 little thing 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 Individuals recommends limiting added sugar as a lot as doable, 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 power all through the day (2). Past that, an excessively sugary weight-reduction plan might enhance the danger of creating circumstances similar to:

coronary heart illness (5)

hypertension (5)

sure varieties 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 growing old (5)

A sugary weight-reduction plan 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 Specialists

Samantha Cassetty, MS, RD, is a nationally acknowledged meals and vitamin skilled, media character, vitamin guide, and creator. Cassetty is a former vitamin 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 Diet Communication from the Friedman College of Diet Science & Coverage at Tufts College and accomplished her Dietetic Internship at UVA Well being, the place she additionally works as a vitamin counselor for cardiology sufferers.

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

How A lot Sugar Is Too A lot?

The Dietary Pointers for Individuals advocate limiting added sugar as a lot as doable–to lower than 50 grams (about 12 ½ teaspoons) per day (4). Many individuals might must eat even much less. The American Coronary heart Affiliation has stricter pointers (5). They counsel that girls 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 may see, you don’t want to chop out sugar totally, nevertheless it helps to know the place you stand (4).

Do You Must Reduce Out Sugar Utterly?

I all the time inform new purchasers that I really like sweets, so I’d by no means anticipate them to chop out dessert or added sugar totally. Actually, attempting to remove sugar can backfire, resulting in doable emotions of deprivation, stress, and stronger cravings (2).

As an alternative of aiming for zero added sugar, make steadiness your purpose (2). This implies being aware of the place your added sugars come from and intentional in regards to the treats you actually get pleasure from (2). Satisfaction is a key a part of sustainable consuming, and it helps to strike a steadiness between meals you eat purely for pleasure and people who nourish your physique.

MyFitnessPal can help this by serving to you monitor sugar, energy, and different key vitamins like carbs, fiber, and protein, so you may spot alternatives for enchancment and modify with out overly proscribing your self.

As Dr. Nicola Guess, Diet Scientist and MyFitnessPal Scientific Advisor, explains: “Verify the ingredient record and vitamin information panel. Search for meals with minimal added sugars. It’s necessary to steadiness processed meals with complete, nutritious meals and to be aware of portion sizes and general dietary patterns (2).”

Listed here are a couple of of my favourite methods to get pleasure from sweets mindfully and healthfully.

Attempt smaller parts in the event you get pleasure from day by 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 Reduce Again on Added Sugar

Should you’re attempting to cut back on added sugars with out feeling restricted, listed below are a few of my favourite easy, sustainable methods.

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

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

Examine comparable meals. The Diet Info 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 convey 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. Elements like cinnamon, cardamom, nutmeg, and vanilla extract can add a touch of sweetness with out the sugar.

Make extra from scratch. Home made 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 will help you notice the place sugars sneak in so you may modify with intention (2).

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

Continuously Requested Questions (FAQs)

What’s the distinction between pure sugar and added sugar? Pure sugar happens in complete meals like fruit and milk and are usually not a priority for most individuals when consumed as a part of a balanced weight-reduction plan (1). Added sugar is launched throughout processing or preparation, and an excessive amount of might increase your threat of quite a few well being issues (1).

Is honey or maple syrup more healthy than white sugar? All of them increase your blood sugar and are greatest loved sparsely, however in the event you’re utilizing a sweetener, honey and maple syrup are my most well-liked sweeteners since they've some antioxidants and protecting plant compounds (7). That stated, 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? Circuitously (8). There are a number of issues, together with genetics and a weight-reduction plan excessive in added sugars, which will increase your threat of diabetes (9).

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

Can I drop some pounds with out slicing sugar? You’ll drop some pounds while you obtain a calorie deficit, whatever the meals you eat, however lowering added sugar usually helps with starvation, power ranges, and calorie consumption (2, 10). Additionally, a sugary weight-reduction plan might increase your threat of well being issues even in the event you’re at a wholesome weight (2).

Is synthetic sweetener higher than sugar? Some folks 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 greatest to be considerate about how and while you use any sweetener (11).

The Backside Line

Sugar doesn’t need to be the villain in your weight-reduction plan, nevertheless it’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 may make extra knowledgeable selections that help your well being with out giving up the meals you like (2).