Sugar Myths Debunked: Insights from a Dietitian

Abby McCleery is a registered dietitian specializing in evidence-based nutrition education and chronic disease prevention. We sat down with her to discuss commons myths around sugar. With over 15 years of clinical experience Abby believes in teaching actionable steps towards healthy habits. 

Abby recently shared some answers to frequently asked questions about sugar consumption and health.

Q: Is sugar always harmful to your health?

Abby: Not necessarily. Sugar is a source of energy, and natural sugars found in whole foods like fruits come with fiber, vitamins, and antioxidants that support health. The issue is with high consumption of added sugars—those introduced during food processing—which are linked to inflammation, insulin resistance, and chronic conditions like obesity and heart disease.

Q: What’s the difference between natural and added sugars?

Abby: Natural sugars occur in whole foods and are absorbed more slowly due to fiber and nutrients. Added sugars—like sucrose, dextrose, and high fructose corn syrup—are stripped of nutrients and absorbed quickly, often leading to blood sugar spikes. The packaging matters more than the molecule.

Q: How can I identify added sugars on food labels?

Abby: Look at the Nutrition Facts label. Under “Total Sugars,” you’ll see “Includes Added Sugars.”. Added sugars can also appear under names like agave nectar, cane juice, or maltose—so check the ingredient list too.

Q: Does sugar cause cancer?

Abby: Sugar doesn’t directly cause cancer. All cells, including cancer cells, use glucose for energy. However, diets high in added sugar can lead to weight gain and excess body fat, and being overweight or obese increases the risk of some types of cancers.

Q: Are artificial sweeteners a better alternative?

Abby: It depends on your goals. Artificial sweeteners like sucralose or aspartame don’t raise blood sugar and are often calorie-free, which can help with weight management. But some may affect gut health or reinforce a preference for overly sweet foods. They’re not a free pass—use them mindfully.

Q: What’s the recommended daily limit for added sugar?

Abby: According to the American Heart Association:
•    Men: No more than 36 grams (9 teaspoons) of added sugar per day
•    Women: No more than 25 grams (6 teaspoons) per day
That’s less than what’s in a single can of soda.
 

Ready to learn more about optimizing nutrition and incorporating lifestyle behaviors that promote health? Join an upcoming lifestyle medicine class. You’ll learn evidence-based, practical strategies to eat well, manage stress, sleep better, stay active, and more!

Explore Classes