Myths About Sugar
By Lizzie Streit, MS, RDN, LD
In recent years, sugar seems to have replaced fat as public enemy number one when it comes to weight and overall health. It’s thought to increase the risk of certain diseases like diabetes and heart disease, lead to weight gain, and cause dental cavities.
While too much of anything, including sugar, is usually not good for health, there is a lot of misinformation about sugar’s actual effect on health. Keep reading to learn about the most common myths about sugar.
1 – Sugar is a cause of disease on its own.
A common misconception in the world of nutrition is that sugar is a direct cause of diseases. However, it is impossible to single out any food or compound as the sole cause of a specific condition. Most studies have actually not supported the claim that added sugars are the main culprit of obesity, heart disease, and diabetes. It’s possible they contribute to disease development but more as a part of diets high in calories and unhealthy foods instead of on their own.
2 – Natural sweeteners don’t count as sugars.
Some people believe that eating honey, maple syrup, or other “natural” sweeteners doesn’t have the same effect as consuming white sugar. In reality, added sugar is added sugar.
Honey and maple syrup certainly contain more vitamins and beneficial compounds (in tiny amounts) than granulated sugar, but they are still sources of sugar that are added to sweeten foods. Eating fruits, vegetables, and other plant foods is a healthier way to get any nutrients that you might be getting from natural sweeteners. You can still enjoy honey and maple syrup if you like those foods, just in moderation like other sources of added sugar.
3 – You have to avoid sugar in fruit and dairy.
Naturally occurring sugars, such as those in fruits and dairy products, are not the same as added sugar. These sugars exist together with other nutrients, including fiber, vitamins, and minerals found in fruit and protein, fat, and calcium in yogurt and milk. They are part of foods that are very nutritious instead of standing alone as an added sugar that provides no significant nutrition. This distinction separates them from maple syrup and honey that are used solely to add sweetness.
4 – You must swear off sugar entirely.
Since sugar is portrayed as synonymous with ill health effects and weight gain, you might think you need to completely eliminate it to stay healthy. However, doing so may just make you want sugar even more, leading to overeating. Instead of totally cutting out sugar, incorporate your favorite sweets in moderation and follow a weight loss meal plan of mostly fruits, vegetables, whole grains, lean proteins, and healthy fats.
Sugar substitutes that have zero calories, such as Stevia, aspartame (Equal), and saccharin (Sweet’N Low), can be helpful for some people who want to cut back on added sugars. However, eating a lot of these sweeteners, even if it means you’re having less added sugar, is probably not beneficial. Some studies suggest that they can have negative effects on gut bacteria and blood sugar. Focus on cutting back on sugars and sweeteners in general, instead of just replacing sugar with a substitute.
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