Sugar has long sparked debate, with legends built around its role in diet, and the conversation often swings between benefits and risks. Daria Rusanova, a physician and nutritionist at Novabiom, explained to socialbites.ca the most persistent sugar myths and what the science says. Note: this is a rewrite for SEO and clarity; it preserves the core meaning while updating language for today.
The first misconception is that sugar is inherently harmful. In fact, sugar is a source of glucose, the main energy for body cells. Without glucose, the body cannot function well, just as it cannot without salt. The issue is not sugar itself but the amount consumed. The commonly accepted guideline is about 25 grams of added sugar daily, roughly 6 teaspoons per person. Yet this number is easily exceeded when hidden sugars in everyday foods are counted. Ketchup, sausages, ready meals, flavored yogurts, sauces, and countless other products contain sugars that people often overlook. Because of this, many people eat more sugar than needed without realizing it. The key is careful label reading and measurement. Even products advertised as sugar-free can contain similar ingredients. The first few ingredients on the list are the main ones. If a sugar substitute like corn syrup, levulose, or dextrose appears, it still counts as sugar in practice. Keeping that in mind helps keep intake in check. The best approach to control sugar is to prepare meals at home and minimize ready-made foods, dairy desserts, and prepackaged snacks. This guidance comes from Dr. Rusanova, who emphasizes mindful cooking as the most reliable way to manage sugar consumption.
No less widespread is the belief that fructose is healthier than sugar. That is not supported by evidence. Fructose occurs naturally in fruits, but its metabolism is different from that of sucrose. The liver processes fructose, and excessive intake can place stress on that organ, potentially contributing to fatty liver disease. Fructose also does not deliver the energy that sucrose provides. Fruits and mixed dishes containing fructose in modest amounts fit well into a healthy diet, especially because fruit naturally contains fiber and a low glycemic index. In contrast, store-bought products containing fructose often rely on corn syrup and have much higher sugar concentrations, far exceeding what natural fruits offer. For those aiming for a healthy lifestyle, replacing regular sugar with industrial fructose is generally not recommended and carries risks of imbalance.
The third widespread myth is that sugar should be swapped for sweeteners. Recent years have popularized this idea, but it isn’t risk-free. Artificial sweeteners such as sucralose, aspartame, and cyclamate have been linked in some studies to changes in glucose metabolism, especially in people who have not previously shown signs of type 2 diabetes. Natural sweeteners like stevia and erythritol are much sweeter than sugar and can alter taste perception over time, potentially reducing enjoyment of natural fruits. Regular overuse of these sweeteners may dull the palate and make real fruit seem bland by comparison. The bottom line from the expert is caution: there is no free pass in swapping sugar for synthetic or natural substitutes when it leads to a preference for intensely sweet flavors. Moderate use and a focus on whole foods remain the prudent approach.
To summarize, the idea that sugar is always dangerous is not accurate. The body does rely on glucose for energy, but balance matters. Reading labels, considering hidden sugars, and prioritizing home-cooked meals over processed options are practical steps. Understanding how fructose differs in metabolism can inform choices about fruit and processed products. And while sweeteners can play a role, relying on them as a crutch instead of healthy eating can backfire. The discussion continues with ongoing research and personalized guidance from nutrition professionals. Oxygen to the body comes from balanced nutrition, not fear or extremes, and planning meals with whole foods supports lasting well-being. (Attribution: Canadian Dietetic Association, medical nutrition guidelines, and Novabiom expert consultation.)