Common myths about sugar

There's a lot of misinformation floating around out there!

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In a Nutshell Sugar has a bad reputation. Some diets even suggest avoiding fruit altogether because of its sugar content. Fruit! Or nature's candy, as my dad likes to call it. Clearly there are a lot of misconceptions out there that we could all benefit from unlearning. Below, we'll counter a bunch of common sugar myths with the facts. But first, do any of these stories interest you? • 8 stretches to try before bed • How to prevent hair loss and shedding • 12 tips for maintaining a healthy lifestyle Be well, Morgan Mandriota Newsletter Editor, Healthline

Written by Morgan Mandriota March 18, 2024 • 3 min read

what's got us buzzing It's myth-busting time! 💥 Sugar is OK in small amounts, but there are very real side effects associated with eating too much. In order to protect your health, it's important to have all the facts. Here are some of the biggest lies about sugar that many of us have been fed, followed by research to debunk them: Myth: All sugar is bad. Fact: Added sugar found in fruit snacks is much different from the type of sugar that's naturally present in apples or milk. Natural sugars contain vitamins, minerals, and nutrients that may offset the potential negatives of the sugar content. It's also worth noting that even though they're natural, honey, maple syrup, and other natural sweeteners count as added sugar! Fiber plays a key role here, too. It slows down the body's absorption of sugar, leading to less of a blood sugar spike. Since it's filling, it's also harder to overdo it with fruit, whereas with candy or baked goods you can easily eat a ton of sugar in one sitting. Myth: Artificial sweeteners are healthier. Fact: Many sugars and sweeteners are hyped up to be better alternatives than regular sugar. But that isn't quite true! For example, aspartame may be calorie-free, but studies show it didn't reduce calorie intake or weight. Xylitol has also been linked as a trigger for irritable bowel syndrome and is highly toxic to dogs. Myth: Sugar is making you sick. Fact: Too much sugar is linked to weight gain and an increased risk of certain medical conditions including type 2 diabetes and certain cancers. However, the majority of these studies have shown correlation, not causation. It's also likely that many other factors are at play. So cutting out sugar without practicing other healthy lifestyle and diet habits may not be a magic fix! Myth: Sugar is addictive. Fact: Addiction is a serious medical condition based on brain changes that make it difficult to stop using a substance. While you can definitely crave sugar, it's very unlikely for the average person to be "addicted." Myth: You should cut sugar out of your diet. Fact: Less is better, but no need to go full-stop. Restricting yourself could actually backfire and lead to eating it in excess, followed by feelings of guilt. Different health organizations have different daily sugar recommendations. Generally speaking, the U.S. Dietary Guidelines suggest fewer than 12.5 teaspoons per 2,000-calorie diet, while the American Heart Association advises no more than 6 teaspoons for women and 9 teaspoons for men per day. 10 added sugar alternatives

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