Sugar is perhaps the most demonized nutrient in the modern diet. But the reality is a little different. The question is not whether it is “good” or “bad,” but which sugar, in what quantity, and in what context we consume it.
Sugar as We Don’t Know It: A Basic Source of Energy
Glucose, the simplest form of sugar, is the preferred fuel source for our brain, red blood cells, and kidneys. Without any glucose in the blood (hypoglycemia), our body enters a critical state. So the problem is not the presence of sugar in our metabolism, but the abundance of unwanted and excessive forms of it.
The Real Problem: “Free” vs. “Integrated” Sugar
This is where the confusion lies. The World Health Organization (WHO) and other organizations make a critical distinction:
Free Sugar (Added + Natural in Juices): This is the sugar we add to food or coffee (sugar, honey, syrups) and that which is artificially released during juice production. This form is directly linked to risks of tooth decay, weight gain, and metabolic disorders. The recommendation is not to exceed 5-10% of daily calories (≈ 25-50 g for 2000 calories) (WHO, 2015).
Naturally occurring sugar: Found naturally and unchanged in whole fruits, vegetables, dairy products, and whole grains. Here, sugar is “accompanied” by fiber, vitamins, antioxidants, and water. Fiber slows down absorption, preventing spikes in blood glucose. Eating an apple does not have the same effect as drinking apple juice, even though they contain similar amounts of sugar.
The Hidden Danger: It’s Everywhere
The biggest enemy of public health is not just sugar, but the “hidden” sugar in products we don’t consider sweet: sauces, bread, “healthy” bars, and flavored yogurts. This leads to unintentional and chronic overconsumption, keeping insulin levels constantly high and promoting inflammation and lipogenesis (fat storage).
Conclusions: A Balanced Approach
Don’t be afraid of sugar in nature. Fruits and vegetables are fundamental health foods.Focus on limiting “free” sugar. Read labels (look for -ose: sucrose, glucose, fructose, maltose) and minimize sweetened beverages.The key is the “package.” Sugar is a problem when it comes alone, not when it comes included in a whole, fibrous food.
So, sugar is not poison, but a powerful ingredient that should be used with consideration for frequency, quality, and the overall nutritional context. Healthy eating is not a matter of eliminating food groups, but of deeply understanding how they work in our bodies.
— Dr. Angeliki Makri, Clinical Dietitian, MSc, PhD, Medical School of the National and Kapodistrian University of Athens
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Bibliography:
- World Health Organization (WHO). (2015). Guideline: Sugars intake for adults and children.Geneva.
- Lustig, R. H., Schmidt, L. A., & Brindis, C. D. (2012). Public health: The toxic truth about sugar.Nature, 482(7383), 27-29.
- Mozaffarian, D. (2016). Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity: A Comprehensive Review. Circulation, 133(2), 187-225.
- Malik, V. S., & Hu, F. B. (2022). The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases. Nature Reviews Endocrinology, 18(4), 205-218.
