The myth of sugar: complete abstinence is not necessary

      Researchers have proven: improvement in well-being is not related to the exclusion of sugar, but to the rejection of ultra-processed food. Moderation turned out to be more important than complete bans.

      Why sugar was designated as the main enemy

      For many years, sugar has been on the list of the most dangerous products. It was attributed to obesity, diabetes, heart disease, and even a decline in cognitive functions. Against this backdrop, many perceived the rejection of sweets as a panacea. However, recent findings by scientists turn the usual picture upside down. Researchers analyzed data from numerous experiments and came to an unexpected conclusion. Positive changes in the health of people who excluded sugar are often not related to the absence of sweets per se, but to the fact that they simultaneously removed another type of food from their menu — the very one that forms the basis of modern fast food.

      What is the real secret to improving health

      When a person decides to give up sugar, they usually reassess their entire diet. Sweet sodas, store-bought juices, long-shelf-life pastries, convenience foods, snacks, and fast food are all cut out. These products contain not only sugar but also a huge amount of flavor enhancers, trans fats, emulsifiers, and artificial additives. Scientists emphasize: excluding this entire group does indeed bring benefits. But if ultra-processed products are left in the diet without sugar, the effect will be minimal or even zero. In other words, it’s not about the sweet taste, but about the fact that a person begins to eat more natural and balanced food.

      Is it possible to eat sweets without harming health

      Researchers claim that moderate sugar consumption does not pose a serious threat if the overall diet is varied and complete. A small amount of honey in tea, a spoonful of jam for breakfast, or a piece of dark chocolate for dessert will not cause health problems for a person who otherwise eats properly. Much more dangerous are not the sweets themselves, but their context. Sugar becomes a problem when it enters the body along with a huge dose of calories, fats, and chemical additives. In pure form, in reasonable amounts, it is not a toxin or poison.

      What is more important — balance or bans

      A panicked fear of sugar can lead to the opposite effect. Strict restrictions are often broken, and after breakdowns, feelings of guilt arise, which are soothed with even more food. Moreover, a person obsessed with finding sugar-free products often forgets the main thing — the quality of the rest of their diet. The main conclusion of scientists is simple and wise: as in most nutrition issues, moderation plays a key role. Sugar is neither a panacea nor a poison. It is merely a product that, in the right doses, does not destroy health and, with a sensible approach, can remain part of the daily menu.

       photo by the author

      Yulia Kazamarova

      

      

      

      

      

      

      

      

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