4 Ways to Enjoy Sugar Without Harming Your Health
Dr. Wala’a Hafez has long associated sugar in people’s minds with obesity, tooth decay, diabetes, and even an increased risk of certain types of cancer and dementia. With growing calls on social media to “eliminate sugar,” many now believe that abstaining from it entirely is the healthier choice. However, nutrition experts stress that the reality is more nuanced; judgments about sugar depend not only on its presence, but also on its type, source, quantity consumed, and method of intake.
Types of Sugar Are Not All Alike
Nutrition and public health expert Kawsar Hashim, from Queen Mary University of London, explains that there is a fundamental difference between natural sugars found in whole foods, such as fruits, vegetables, and milk, and what is known as “free sugars,” which are added to sweets, soft drinks, and processed juices. She emphasizes that scientific evidence accumulated over the past two decades clearly indicates the importance of reducing free sugar consumption, while natural sugars in whole foods remain an important part of a balanced diet and contribute to supporting normal bodily functions.
Why Does the Body Need Sugar?
Dr. Kawsar clarified that sugar exists in various forms, the most prominent being:
• Glucose: The body’s primary energy source.
• Fructose: Naturally found in fruits and honey.
• Lactose: Milk sugar.
• Sucrose: Table sugar, composed of glucose and fructose.
Nutrition science researcher Richard Hoffman, from the University of Hertfordshire, confirms that the brain relies primarily on glucose, consuming about half of the body’s available sugar-derived energy. When blood glucose levels drop significantly, brain function, concentration, and memory are affected, and in severe cases, this can lead to loss of consciousness. Recent research also suggests that the reduced ability of brain cells to utilize glucose with aging may be one of the factors linked to cognitive decline and Alzheimer’s disease.
Is Sugar Really Harmful?
Despite the popularity of the concept of “sugar detox,” experts insist there is no scientific evidence supporting the need to completely eliminate sugar. A recent study presented at this year’s ENDO conference in Chicago showed that mice fed a diet completely devoid of sucrose for four months suffered from gut bacteria imbalances, elevated inflammation levels, impaired blood sugar control, and signs of fatty liver disease. Researchers concluded that a healthy diet is not based on excluding sugar entirely, but on achieving balance and moderation in its consumption, while limiting free and added sugars.
The Problem Lies in Absorption Speed
Experts explain that sugar’s impact on the body depends not only on quantity, but also on what is known as the “glycemic index,” a measure indicating how quickly blood sugar levels rise after eating. Soft drinks and sweetened beverages are among the products that raise blood sugar most rapidly, largely due to their near lack of fiber and protein, which allows for rapid sugar absorption. This is linked to an increased risk of type 2 diabetes, heart disease, and obesity.
Whole fruits, by contrast, behave very differently; the fiber they contain slows digestion, allowing for gradual sugar absorption, which helps avoid sharp spikes in blood sugar levels. Conversely, fruit juices behave more like sweetened beverages, as they contain large amounts of sugar that are rapidly absorbed after most of the fiber is removed during the juicing process.
Healthy Ways to Enjoy Sweet Flavors
1. Make Fruit Your First Choice
Experts recommend making whole or dried fruits the first option when seeking a snack or adding to breakfast. The abundant fiber in fruits helps slow sugar absorption, limiting rapid spikes in blood sugar. Dates serve as a prime example; despite their high sugar content, their richness in fiber makes their impact on blood sugar more moderate compared to processed sweets, and they provide a feeling of fullness that lasts longer.
2. Choose Sweets Containing Fruit
This may seem surprising, but researchers point out that an apple pie may be a better choice than many other types of sweets, thanks to the apple, which provides the body with beneficial plant compounds. Apples contain a plant compound called phlorizin, and studies suggest it may help reduce glucose absorption in the intestines, thereby helping to limit rapid rises in blood sugar levels. However, apple pie remains a sweet that should be consumed in moderation due to its added sugar and fat content.
3. Eat Onions... or Green Tea
Experts note that onions and green tea contain a plant compound called quercetin, which may help reduce glucose absorption and improve the body’s handling of sugar. Some studies indicate that eating onions with the main meal or drinking green tea alongside sweets may help improve the body’s response to sugar and limit rapid spikes in blood sugar levels. However, these habits do not replace the need for moderation in sugar consumption.
4. Avoid Eating Sweets on an Empty Stomach
Experts warn against eating chocolate or sweets alone between meals, as this leads to a rapid rise in blood sugar levels. It is recommended to consume sweets after the main meal or with foods rich in fiber or protein, such as nuts, as this helps slow sugar absorption and limit sharp spikes in its levels. Some research also suggests that the body handles sugar more efficiently during morning hours, so having a small piece of sweet early in the day may be better than consuming it in the midday or evening.
Experts’ Message
The message conveyed by nutrition experts, according to The Telegraph, is: “Sugar is not an absolute enemy; the body actually needs certain types of it to perform vital functions, especially for the brain. The real danger lies in overconsuming added sugars and sugary drinks, not in the natural sugars found within whole foods.” Experts emphasize that choosing natural sugar sources and ensuring their consumption as part of a balanced diet remains the best way to enjoy sweet flavors without harming health.
