Should we really be cutting out sugar from our diets… or is it just a myth? As new study suggests avoiding it won’t help you lose weight, and could even increase your risk of disease
Not all sugars are inherently harmful, according to gut hormone expert Dr. Madusha Peiris. While free sugars in processed foods increase risks for type 2 diabetes and heart disease, naturally occurring sugars in fruits and vegetables support gut function and are processed more slowly by the body.
Dr. Peiris describes the idea that sugar is universally bad as a “common myth.” She notes that people often feel better after cutting sweet foods because they’ve reduced their intake of ultra-processed foods and improved their overall diet quality.
Why are some sugars considered healthier than others?
The primary difference lies in the source and how the body processes the nutrient. Dr. Peiris distinguishes between sugars found naturally in fruit and those added in large quantities to processed products like fizzy drinks.
Sugars in whole fruit, vegetables, and honey are processed in the stomach before converting to energy. Conversely, “free sugars” are rapidly absorbed into the bloodstream, which can cause energy surges and crashes.
UK guidelines recommend adults consume no more than 30g of free sugars daily. Dr. Peiris warns that eliminating all sugar can be counterproductive, as it may remove essential fiber, vitamins, and nutrients from dairy and produce.
What does research say about eliminating sucrose?
A study from the Dasman Diabetes Institute suggests that total sucrose removal may have unexpected metabolic effects. Researchers fed 12 mice either a sucrose-containing or sucrose-free low-fat diet for 16 weeks.
The mice on the sucrose-free diet developed greater inflammation in the liver and gut, alongside reduced insulin sensitivity and poorer glucose tolerance. The researchers found no significant difference in body weight between the two groups.
Dr. Peiris notes these animal results don’t mean added sugar is beneficial for humans. Instead, they indicate that the link between nutrients, metabolic health, and the gut microbiome is complex.
How do gut hormones influence appetite and weight?
Satiety is driven by hormones like GLP-1, which the gut releases after eating to signal fullness to the brain and slow stomach emptying. Dr. Peiris explains that nutrients in food stimulate these natural responses.
Weight-loss medications mimic these processes. Wegovy targets the GLP-1 pathway, while Mounjaro targets both GLP-1 and the GIP hormone. Health officials have recently greenlit Wegovy tablets.
Ultra-processed foods are problematic because they lack a strong gut-brain signal. Dr. Peiris suggests that prioritizing fiber and nutrients is more effective for fullness than simply cutting sugar in a low-fat diet.
What happens next for dietary guidelines?
Future dietary approaches may shift away from the total elimination of sugar toward a focus on the source and quantity. Prioritizing foods that stimulate natural hormone responses could become a primary strategy for weight management.
Individuals may find that gradually reducing caloric intake by cutting specific snacks or alcoholic drinks is more sustainable than strict sugar bans. This approach is likely to help maintain the concentration and energy levels that carbohydrates provide.
Frequently Asked Questions
Is all sugar bad for your health?
No. According to Dr. Madusha Peiris, sugars occurring naturally in fruits, vegetables, and dairy are not inherently harmful and provide essential nutrients and fiber.
What are “free sugars”?
Free sugars are those added to foods and drinks—such as biscuits and squash—that are rapidly absorbed into the bloodstream, potentially increasing the risk of diabetes.
How do drugs like Wegovy and Mounjaro work?
These drugs mimic gut hormones. Wegovy acts on the GLP-1 pathway, and Mounjaro targets both GLP-1 and GIP to signal fullness to the brain and control blood sugar.
How do you balance your intake of natural sugars versus processed ones in your daily diet?