{"id":39042,"date":"2026-02-17T07:30:32","date_gmt":"2026-02-17T07:30:32","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=39042"},"modified":"2026-01-13T21:33:16","modified_gmt":"2026-01-13T21:33:16","slug":"is-sugar-really-your-enemy-a-dietitian-explains","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/is-sugar-really-your-enemy-a-dietitian-explains\/","title":{"rendered":"Is sugar really your enemy? A dietitian explains","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

Ever reached for a slice of birthday cake or sweetener for your morning coffee and wondered, \u201cI shouldn\u2019t, should I?\u201d<\/p>\n

Our relationship with sugar is complicated. It\u2019s often part of routines and celebrations, but we may feel guilty about eating sugar and hear conflicting advice about its place in our diet.<\/p>\n

Is it better to use natural sugars than refined sugars? What about using artificial sweeteners? Should you try to avoid sugar altogether?<\/p>\n

Brittany Thorpe, MS, RD, a registered dietitian and nutritionist<\/a> at the MultiCare Rockwood Weight Loss & Bariatric Surgery Center<\/a>, separates sugar facts from fiction so you can make realistic choices that support your health.<\/p>\n

What is sugar, and why do we need it?<\/h2>\n

Sugar is a type of carbohydrate. It\u2019s found naturally in fruits, vegetables, dairy products and grains. Sometimes it\u2019s also added to foods like packaged desserts or snacks.<\/p>\n

All sugars break down into a form of glucose, which is the primary energy source for the brain and every cell in the body.<\/p>\n

\u201cSugar is not inherently bad \u2014 our bodies need it to function,\u201d says Thorpe, who is also a certified specialist in obesity and weight loss management. \u201cBut the source of sugar and the amount and frequency we consume it matters. A diet high in added sugar, for example, is associated with a higher risk of several chronic diseases, including heart disease.\u201d<\/p>\n

Naturally occurring sugar vs. added sugar: What\u2019s the difference?<\/h2>\n

Foods with naturally occurring sugars (like fruit) come with fiber, along with other vitamins and minerals. These foods support your body\u2019s nutritional needs, and they digest slowly, so they won\u2019t cause large spikes in blood sugar levels.<\/p>\n

Foods with added sugar \u2014 like cupcakes and cookies \u2014 tend to have minimal fiber and nutritional value. The body digests these foods quickly, so you\u2019re more likely to experience spikes and then crashes in blood sugar levels. This cycle can leave you feeling sluggish and craving more sugar.<\/p>\n

\u201cWhen people consistently eat a lot of added sugar, they tend to feel hungrier more often \u2014 and are more likely to turn to low-nutrient foods to fulfill that hunger,\u201d Thorpe says. \u201cThe more added sugar we eat, the more we tend to crave it.\u201d<\/p>\n

How much sugar is too much?<\/h2>\n

So, what should you aim for when it comes to sugar intake?<\/p>\n

\u201cThe recommendation is not<\/strong> to eliminate sugar completely, because then you\u2019ll miss out on important nutrients found in fruits and other foods with naturally occurring sugars,\u201d Thorpe says. \u201cThe goal is to limit added sugar.\u201d<\/p>\n

The American Heart Association<\/a> (AHA) recommends that 6 percent or less of the calories you consume each day come from added sugar. This means:<\/p>\n