Sweet Truths: Debunking Sugar Myths

As one of diet culture’s favorite nutrients to demonize, there are so many myths and misconceptions about sugar. As Halloween approaches, we wanted to clear some of these up to help reduce any fear, shame, or confusion around it. These are the myths we most often hear: 

Myth #1: Sugar is addictive (debunked by Natalie)

You’ve probably heard, and maybe even experienced, that sugar can feel addictive both in your thoughts about and interactions with *certain* sugar-containing foods. Did you know that humans are actually naturally wired to enjoy sweet tastes because they signal safety (being fed) and energy (human survival)?! The research that suggests sugar is “addictive” comes from animal research where food (overall quantity and/or specifically sweet/sugar-containing foods) was previously restricted and then reintroduced, which can create binge-like consumption once food is freely accessible again (hello restrict-binge cycle!). 

In real life, what many people experience as “sugar addiction” is often the result of physical and/or mental food restriction, food rules, and/or emotional and moral attachments to food (i.e. “this food is bad for my health, I am bad for eating it, I should stop”). Sugar is a type of carbohydrate with lots of variety in taste and molecular structure (i.e. glucose, fructose, lactose, galactose, sucrose, etc.) Carbohydrates, including sugar-specific options, are an essential macronutrient, as our body’s primary source of energy, helping balance blood sugar levels, muscle and brain function, promoting digestive health, and enhancing satiety! Rather than fearing and demonizing sugar/sugar-containing foods, we encourage people to lean into permission to eat all foods including those containing sugar, curiosity and exploration of your thoughts/rules/experiences with these foods, and an understanding of your physical/emotional connection/needs in order to build a more peaceful and flexible relationship with sweets. If you’re interested in more individualized support, feel free to reach out to work with one of our dietitians!

Myth #2: Sugar intake leads to weight gain (debunked by Jackie)

“Sugar causes weight gain” is a common myth that oversimplifies a very complex topic. Weight changes are influenced by many factors – including genetics, metabolism, and life circumstances – not sugar intake alone. Demonizing sugar can create unnecessary fear and guilt around food, especially for those recovering from disordered eating. In my work with clients, I often see a binge-restrict cycle with sugary foods—not because sugar is inherently problematic, but because it’s been “off-limits.” When we allow all foods without judgment, we reduce the power sugar holds and support a more peaceful, sustainable relationship with eating.

Myth #3: Some sugars are healthier than others (debunked by Haley)

Natural versus added. Simple or complex. Table sugar, brown sugar, honey, agave, coconut sugar, Splenda, maple syrup- the list goes on and on! There is so much noise around sugar- and this may leave you wondering, are some types of sugar better than others? Let’s break it down.

All sugars are comprised of three basic building block molecules, called monosaccharides. Monosaccharides include glucose: the primary (and preferred) energy molecule for our body and brain; fructose: found naturally in fruits and honey; and galactose: found in dairy products. “Simple” sugars are composed of one or two monosaccharides, and “complex” sugars are made of longer chains linked together. “Natural” sugars refer to those that occur naturally in a food whereas “added” are sugars added during processing, preparation, and/or before the consumption.

So, which is best? All sugars, regardless of the type or length, are broken down into small molecules which are structurally the same. Our body doesn’t know whether the sugar was found in nature or not. Though the terms “natural” or “complex” may sound better, they’re not any superior, and chemically affect the body the same. And the truth is, the fear often causes more stress on the body than just consuming the sugar in the first place. Sugar is energy, but it also tastes good, and food is meant to be a source of pleasure and joy. So don’t sweat over ingredient lists and choosing what sweetener to use in your baked goods or coffee, it all comes down to personal preference and know your body’s got you!

Myth #4: Eating “too much” sugar causes diabetes (debunked by Sarah)

While further research on the mechanisms of Diabetes development is needed, we do know that it typically results from a combination of insulin resistance and inadequate insulin secretion. This means that glucose is underutilized and therefore, one’s blood sugar level increases to higher than it should and remains high for longer than it should. The many multifactorial causes of insulin dysfunction (ex: genetic predisposition, hyperinsulinemia, oxidative stress) do not include high sugar or carbohydrate intake. 

People assume that since dietary changes and adjustments are often a part of diabetes treatment, that dietary choices and patterns were the cause, but this is not the case. Two people with the same exact diet would have completely different levels of risk for diabetes due to difference in genetics, presence of other health conditions, and socioeconomic factors. There is no diet or level of sugar restriction that fully protects someone from developing Diabetes, so we encourage our clients to include their preferred and desired carbohydrates frequently throughout the day, in combination with other nutrients like fats and proteins. Most humans need to be eating sugars and carbohydrates consistently, often, and in adequate amounts to meet their energy, nutrient, and satisfaction needs!

Myth #5: Fruit is too high in sugar (debunked by Emily)

The idea that fruit is too high in sugar is based on the assumption that sugar is bad and too much of it is extra bad. 

The main argument I hear about sugar being “okay” to eat in the form of a fruit is that there are other beneficial nutrients in fruits—vitamins, minerals, fiber—that are often not present when consuming added sugars. 

Is it nice that eating fruit means you are also ingesting vitamins, minerals, and fiber? Of course, those are all nutrients our body needs. We have no reason to hate on fiber and micronutrients. However, this still  supports the idea that “bad” sugar is only okay to consume if accompanied by other “good” nutrients. The argument again brings us back to the assumption that sugar by itself is bad. Well, what’s the point of sugar? It’s a great source of quick energy, which the body and brain actually really need. We aren’t perfect at feeding ourselves and there will be moments when we get in a pinch, we might wait too long to eat, and really do need energy quickly. Good news brain and body, sugar is a fantastic source of simple, quick energy. Sugar plays it’s role in the human body just like all other nutrients do.

Also, what is the likelihood of folks eating fruit at all if it tasted really bad? If eating a piece of fruit was like eating a piece of charcoal? I wouldn’t do it. How nice is it then that there is a great source of different vitamins and minerals, and yes fiber as well, that is sweet and tasty? All around, yay for sugar in fruit.

Myth #6: Sugar feeds cancer cells (debunked by Lauren)

The belief that “sugar feeds cancer” is a persistent myth that oversimplifies the way our bodies use energy. In reality, all cells—including both healthy and cancerous ones—use glucose (a type of sugar) as their main fuel source. Cancer cells do tend to use glucose at a higher rate, but that doesn’t mean that eating sugar directly causes cancer to grow or spread. When we eat carbohydrates, our bodies naturally break them down into glucose, which is essential for all cells to function. Completely avoiding sugar isn’t necessary or sustainable, and it can lead to unnecessary stress and guilt around food at a time when nourishment and enjoyment are especially important.

Enjoying foods that have sugar is a part of a balanced and satisfying eating pattern, even during or after a cancer diagnosis. What matters most is creating a relationship with food that supports both physical and emotional health, rather than imposing rigid rules or restrictions. Incorporating a variety of foods helps provide the nutrients and energy the body needs, while also honoring the importance of pleasure and flexibility in eating. This approach recognizes that health is multifaceted and not defined by any single food choice.

Myth #7: Sugar substitutes are better alternatives than sugar (debunked by Courtney)

In a world that demonizes sugar and glorifies sugar-free everything, reaching for the packet of “real” sugar instead of an artificial substitute can feel rebellious. Artificial sweeteners are found in everything from diet sodas to protein bars. They promise the sweetness of sugar without the “consequence” of calories. But are they really the healthier choice? 

The answer might be a little bit more nuanced than we think. Real sugar provides quick, accessible energy in a form the body knows exactly how to use (and tastes way better if you ask me!). Artificial sweeteners, on the other hand, offer sweetness without substance—and that can send mixed signals to a body trying to rebuild trust. Some studies indicate that artificial sweeteners might alter gut bacteria or increase cravings for sweet foods, potentially leading to behaviors like binging or changes in metabolism over time. 

Satisfaction matters! Real sugar interacts with our dopamine and serotonin more directly, offering a sense of pleasure. Sugar substitutes don’t always activate the same brain reward pathways, which can leave people feeling less satisfied and craving more. 

All of this doesn’t mean artificial sweeteners are necessarily harmful, but it challenges the myth that simply swapping sugar for a sugar substitute automatically makes a food or drink healthier. You are allowed to enjoy your morning latte, your favorite dessert or childhood cereal without modification!