If you’ve ever tried to cut sugar from your diet, you’re not alone. The no-sugar movement has gained massive traction, with influencers, doctors, and fitness experts advocating for a sugar-free lifestyle. But what if quitting sugar entirely isn’t actually the healthiest choice?
New research suggests that moderate sugar consumption might be healthier than eliminating it altogether—as long as you’re mindful of how you consume it. The biggest culprit? Sugary drinks. These have been strongly linked to an increased risk of heart disease and metabolic disorders, while occasional sweet treats may not be as harmful as previously thought.
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Does Less Sugar Always Mean Better Health?
For years, we’ve been told that reducing sugar intake as much as possible is the best approach for heart health. But a groundbreaking 20-year study from Lund University in Sweden, involving nearly 70,000 participants, found that people who consumed 5-7.5% of their daily calories from added sugars had the lowest risk of heart disease.
To put that into perspective, if you consume 2,000 calories a day, that means about 30-38 grams of sugar daily—roughly the amount in a small dessert or a few pieces of dark chocolate.
The study categorized sugar consumption into three types:
- Toppings (honey, jam, syrups)
- Sweet treats (chocolate, ice cream, pastries)
- Sugary drinks (soda, sweetened fruit juices, energy drinks)
Researchers then analyzed the impact of sugar intake on seven major cardiovascular diseases, including stroke, heart attack, heart failure, aortic aneurysm, atrial fibrillation, and aortic stenosis. The results were surprising: people who regularly consumed sugary drinks had a significantly higher risk of cardiovascular disease, while those who enjoyed moderate amounts of sweet treats had better health outcomes.
Why Sugary Drinks Are the Biggest Threat to Your Health
One of the study’s biggest revelations is that how you consume sugar is just as important as how much you consume. Among all sugar sources, sugary drinks were the worst offenders in terms of increasing cardiovascular risk.
Compared to those who drank sugary beverages less than once per week, people who consumed them eight or more times per week had:
- 19% higher risk of ischemic stroke
- 18% higher risk of heart failure
- 11% higher risk of atrial fibrillation (irregular heartbeat)
- 31% higher risk of abdominal aortic aneurysm
So, why are sugary drinks so harmful?
Liquid sugar is absorbed much faster than solid sugar, leading to rapid blood sugar spikes, increased insulin resistance, and inflammation. Additionally, liquid calories don’t trigger the same satiety signals as solid food, making it easy to overconsume sugar without even realizing it.
If you’re looking to improve your diet, cutting back on sugary drinks is one of the simplest and most effective changes you can make.
Can Eating Dessert Actually Be Good for You?
Here’s where things get interesting. The study found that people who consumed moderate amounts of sweet treats, such as chocolate and ice cream, had a lower risk of heart disease than those who avoided sugar entirely.
Those who got 5-7.5% of their daily calories from sugar had a lower risk of cardiovascular disease compared to those who consumed less than 5%.
Why? Scientists believe there are two possible explanations:
- Overly restrictive diets may lead to nutrient deficiencies. People who completely avoid sugar may be following extreme dietary restrictions, which could negatively impact their overall nutrition.
- Social and psychological factors matter. In Sweden, there is a tradition called “Fika”, where people take a break to enjoy coffee and pastries with friends or coworkers. Research suggests that this kind of social interaction may reduce stress and improve overall well-being, which in turn positively impacts heart health.
How Does Your Weight Affect Sugar’s Impact on Your Health?
The study also found that the effect of sugar on heart health varies depending on body weight (BMI).
- For people with a BMI of 25 or higher (overweight or obese): High sugar intake was linked to a higher risk of ischemic stroke and abdominal aortic aneurysm.
- For people with a BMI of 18.5-24.9 (normal weight): High sugar intake primarily increased the risk of heart failure.
This means that sugar doesn’t affect everyone the same way. Your metabolism, lifestyle, and overall health status play a significant role in how sugar impacts your body.
What Experts Say: The Right Way to Consume Sugar
Experts agree on one major takeaway: you don’t have to quit sugar completely, but cutting back on sugary drinks is crucial.
Dr. W. Taylor Kimberly, a neurology professor at Harvard Medical School, explains, “Long-term dietary changes can be challenging, but reducing sugary drink consumption can have a major impact on overall health.”
Registered dietitian Theresa Gentile adds, “How you consume sugar matters more than how much. Reducing liquid sugar while enjoying occasional treats in moderation is the healthiest, most sustainable approach.”
Dr. Coucou Vitaminđź’Š
Here’s the bottom line: You don’t need to cut out sugar entirely—just be mindful of how you consume it. Reducing sugary drinks is one of the easiest and most effective ways to improve your health, while allowing yourself the occasional dessert won’t ruin your diet. Balance is key! Instead of fearing sugar, focus on making smarter choices and enjoying what you eat in moderation.
