Sugar Myths

By Cara Rosenbloom, RD

Sugar is a controversial topic in the world of nutrition. It’s often painted as the ultimate dietary villain due to its connection to several conditions, such as diabetes and hyperactivity. So, how much of what we hear about sugar is true? Here are the most common myths about sugar, along with the science-based truth.

MYTH: Honey is healthier than white sugar. Truth: All types of sugar can be harmful when eaten in excess. The type of sugar or syrup matters less than the amount you eat. Aim for fewer than 12 teaspoons (48 grams) of any added sugar per day. There are dozens of examples of added sugars, from honey to white sugar to many different syrups. There is no “healthier sugar” when you consume too much of it.

MYTH: Sugar causes cancer. Truth: Sugar is not classified as a carcinogen (a cancer-causing agent). However, eating too much sugar can increase visceral fat around the waistline, and can prompt the body to make more of certain hormones, such as insulin and estrogen. Excess visceral fat and hormones can increase the risk of developing some types of cancer. So, while sugar is not a carcinogen, it plays an indirect role in cancer development. A little bit of sugar is okay, but more than 12 teaspoons per day can be harmful in the long term.

MYTH: Sugar causes hyperactivity in children. Truth: More than a dozen studies have examined this and cannot prove that sugar causes hyperactivity. Picture your typical holiday setting or birthday party. It’s probably raucous and joyful, with games or pool time or music. Yet with all that excitement, sugar is blamed for making kids hyper. The truth is, it’s usually the party that contributes to the hyper mood, and it’s probably not the sugar.

MYTH: Sugar causes type 2 diabetes. Truth: Eating sugar does not directly cause type 2 diabetes. But diets that are low in vegetables, fruits and fiber, and high in sugar, fat and ultra-processed foods, are linked to an increased risk of developing type 2 diabetes. It’s a complex disease, so sugar consumption is not the sole reason why it develops, but can be a contributing factor.

MYTH: Fruit contains harmful sugar. Truth: Fruit contains fructose, a natural fruit sugar. Fruit also contains fiber, vitamins and minerals, and the value from these essential nutrients outweighs the bit of sugar in fruit. Few people consume too much fructose from fruit. It’s the opposite: 80% of Americans do not eat enough fruit and should eat a lot more of it. Aim to eat two cups of fruit per day.

MYTH: I need to quit eating sugar entirely. Truth: Excessive sugar intake is problematic but having a little bit of added sugar — fewer than 12 teaspoons a day — can be part of a balanced diet. Sugar has a lovely, sweet flavor, and is an important ingredient in many dishes. Sugar does not need to be entirely avoided and can be enjoyed in moderation simply because it tastes nice and brings joy. Plus, trying to cut out sugar entirely will lead to cravings and possibly overeating when you finally give in. Enjoying a small, sweet treat is a better idea.

Source: Alliant Employee Benefits PB4.U® 12.2024 : Live Well, Be Well