10 Common Misconceptions About Sugar

Sugar has recently faced a lot of criticism. It's accused of contributing to obesity, diabetes, heart disease, kidney issues, and even strokes. But is it really as harmful as it seems? Are there no benefits to these sweet crystals? Or is much of what we hear simply myths?

One thing is certain: sugar intake in America has surged dramatically. In 1990, the average American consumed about 4 teaspoons (16 grams) of added sugar daily [source: Lustig]. By 2014, this amount had jumped to 20 teaspoons (80 grams) per day [source: American Heart Association]. Additionally, the U.S. Food and Drug Administration (FDA) reports that 16 percent of Americans' total calorie intake comes from added sugars, found in sodas, energy drinks, sports beverages, baked goods, sweetened fruit drinks, dairy desserts, and candies. According to the World Health Organization (WHO), less than 10 percent of daily calories should come from added sugars. In 2014, the WHO even suggested reducing this recommendation to below 5 percent.

It's clear that we must focus on sugar and how much we consume. However, before making changes, it's essential to uncover the facts about this beloved sweetener.

10: People Can Easily Limit Sugar Intake

Reducing sugar intake sounds simple enough. Just skip dessert, avoid the office doughnuts, and resist Halloween candy. But why is it so challenging? Are we lacking willpower, or is there more to it? Studies reveal that sugar can be addictive. Animal research shows that sugar leads to bingeing, withdrawal symptoms, and cravings. Regular sugar consumption also increases susceptibility to other addictive substances. In human studies, fructose (a type of sugar) activated the brain's reward system. However, similar to drugs, people eventually required larger amounts of fructose to achieve the same level of satisfaction [source: Lustig].

Studies indicate that sugar and its sweetness might be more addictive, rewarding, and appealing than even substances like cocaine. While this may sound exaggerated, scientists suggest it could stem from humanity's evolutionary drive to seek high-calorie, sugary foods for survival [source: Ahmed et al.].

Another issue is that sugar is hidden in more foods than you realize – it's found in items like ketchup, instant oatmeal, and even spaghetti sauce.

9: Added Sugar Is Bad for You

In 2014, the American Heart Association (AHA) advised Americans to reduce their daily sugar intake from an average of 20 teaspoons (80 grams) to six teaspoons (24 grams) for women and nine teaspoons (36 grams) for men. The AHA emphasized that added sugars are particularly concerning. These are sugars or syrups incorporated into foods and beverages during processing or preparation, whether natural (like honey) or chemically produced (such as high fructose corn syrup). They are problematic because they offer no nutritional benefits – only excess calories. Surprisingly, they are found in many products, including ketchup, instant oatmeal, and spaghetti sauce.

However, eliminating all added sugars from your diet isn't necessary. While sugar lacks nutritional value, it can improve the taste of nutrient-rich foods like whole-grain cereal or yogurt. If adding a bit of sugar to plain yogurt makes it more enjoyable, it's a worthwhile trade-off. Often, just a small amount of sugar is enough to enhance flavor [sources: AHA]. This is why it's better to choose unsweetened products and add a little sugar yourself rather than opting for pre-sweetened versions.

8: Artificial Sweeteners Are Healthier Than Sugar

Many health-focused individuals prefer artificial sweeteners, believing they are a healthier choice due to their lack of calories. While artificial sweeteners do help avoid calories, their overall health benefits remain uncertain. The FDA considers them safe, but experts caution that their long-term effects are still unclear. Some studies have raised concerns, such as one from the Yale University School of Medicine, which found that consuming low-calorie artificially sweetened foods might lead to overeating high-calorie foods later, especially when tired or hungry. Unlike regular sugar, artificial sweeteners don't signal "energy" to the brain [sources: Alpha Galileo, Gupta].

Moreover, many people who use artificial sweeteners tend to consume more food throughout the day, believing they have saved calories by choosing Splenda or Equal in their coffee or yogurt. This mindset can lead to eating extra portions, like an additional hamburger or serving of potatoes. Ultimately, it might be better to reduce real sugar intake rather than replacing it with artificial alternatives [sources: Gupta, Trant].

7: Organic (Raw) Sugar Is Healthier Than Table Sugar

Raw sugar has an enticing appearance, with its caramel-like color and chunky texture. Often marketed as a healthier option in organic and health-focused products, this less refined sweetener might seem superior. However, it isn't actually healthier.

Both raw sugar and table sugar originate from sugarcane, though table sugar can also be made from beets. Raw sugar is produced by boiling sugarcane juice once, leaving behind some molasses and giving it a golden hue. Table sugar, on the other hand, undergoes multiple boiling processes, stripping away all molasses and resulting in its white appearance.

Advocates of raw sugar argue that the molasses it contains provides beneficial nutrients. However, experts note that only trace amounts remain, which are too minimal to impact health. Additionally, raw sugar and refined sugar contain the same number of calories. Despite their different processing methods, they are nearly identical in nutritional value [source: Butler].

6: Sugar-free Diets Are the Healthiest

We consume excessive sugar, and alternatives like artificial sweeteners or raw sugar aren't necessarily better than regular table sugar. Eliminating all sugar from our diets might seem like the solution, but it's not straightforward. While cutting out all added sugar could be ideal, relying on "sugar-free" labeled foods isn't effective, as they often contain substitutes [source: Larkin].

Products labeled "sugar-free" usually still contain sweeteners. These can be natural options like honey or agave nectar, sugar alcohols such as sorbitol and xylitol, or artificial sweeteners like saccharin ("Sweet'N Low") and sucralose ("Splenda"). Many of these alternatives are still high in carbs or calories, and sugar alcohols can cause digestive issues in large amounts. Experts recommend focusing on unprocessed foods and minimizing added sugar [sources: Joslin Diabetes Center, Larkin].

5: Don't Eat Too Much (Sugary) Fruit

It's undeniable – fruit contains sugar, often in large amounts. Imagine biting into a ripe, juicy peach or pear, with its sweet nectar bursting in your mouth (or dripping down your chin). But is it really harmful?

Not at all. While fruit does contain natural sugar, or fructose, it is far healthier than added sugars. Beyond fructose, fruits are packed with fiber, antioxidants, vitamins, and other nutrients that benefit your body by fighting diseases, stabilizing blood sugar, and more. Additionally, fruits are low-density foods, meaning they make you feel full and satisfied. This helps prevent overeating and reduces the temptation to snack on less healthy options, like a chocolate chip cookie. So, enjoy fruits without hesitation [sources: Larkin, Trant].

4: Sugar Causes Tooth Decay

Remember visiting your dentist's house during Halloween as a child and receiving a pencil or sticker instead of candy because sugar supposedly rots teeth? Your dentist wasn't entirely wrong. Sugary foods and drinks can lead to decay, but only if they stay on your teeth for extended periods. Other foods, like fruit, bread, oatmeal, or even healthy vegetables, can also harm your teeth if they linger too long [source: Health24]. Here's the reason:

A substance known as plaque is responsible for causing cavities. Plaque begins to form on your teeth as soon as you consume food or drinks. If not removed, it can erode tooth enamel, leading to small holes that mark the beginning of cavities. To prevent decay, brushing your teeth after eating is essential. Even rinsing your mouth with water can help. For foods that easily get stuck, like raisins, dry cereal, popcorn, or raspberries, thorough brushing, flossing, and rinsing are crucial [source: Palermo].

3: Sugar Causes Hyperactivity

Every parent has heard that too much sugar makes kids hyperactive. Observing children devour candy, cake, and soda at a birthday party, only to run around screaming, seems to confirm this. But could it be the party's excitement causing the frenzy? Or have we noticed that adults consume sugary treats without similar outbursts?

Numerous studies have explored the connection between sugar and hyperactivity, finding no evidence linking the two [source: Digitale]. Researchers reviewing multiple studies concluded that sugar doesn't influence children's behavior, except for a small group [source: Wolraich et al.]. Another study in the Journal of Abnormal Child Psychology asked mothers of "sugar-sensitive" boys to rate their behavior after drinking soda. Mothers believed their children were more hyperactive after consuming sugary soda, but all kids had actually been given artificially sweetened drinks, showing the behavior was based on perception, not sugar [source: Hoover and Milich].

2: Sugar Causes Obesity

Many associate obesity with sugar—candy, ice cream, pastries, and similar treats. The assumption is that being overweight stems from consuming too many sugary desserts. Some nutrition experts also caution against excessive starchy foods like potatoes, rice, and cereal, as the body converts starch into sugar, which supposedly leads to weight gain. However, this isn't accurate. If it were, populations that consume large amounts of rice (like the Japanese) or pasta (like Italians) would be among the heaviest. Instead, they are some of the slimmest [source: The McDougall Newsletter].

The reality is this: Consuming excessive sugary foods, such as cakes, cookies, sodas, and juices, can lead to weight gain. However, this is due to the high calorie intake, not because sugar itself is inherently fattening. If your total calorie consumption stays within a healthy range, eating sugar won't result in love handles or a jelly belly [source: The New York Times].

1: Sugar Causes Diabetes

A common myth about sugar is that it causes diabetes. This belief likely stems from the fact that diabetics must monitor their blood sugar levels carefully. However, there's no direct link between sugar consumption and diabetes, with one exception we'll explore shortly.

Diabetes is categorized into three main types [sources: Kids Health, Trant, WebMD]:

The exception to the sugar-diabetes connection is the consumption of sugary drinks like sodas and fruit juices. Regular intake of these beverages increases the risk of Type 2 diabetes. While many who consume these drinks are overweight and have poor diets, studies show that even healthy, slim individuals are at higher risk if they frequently consume sugary drinks [source: Harvard School of Public Health].