Is sugar really 'toxic'? Science has the final word!

Diet trends that spread rapidly and become popular on social media platforms also bring with them misinformation about nutrition. The claim frequently made by influencers that “sugar is toxic to the body” has been re-examined by experts. Dr. Emily Leeming, a clinical dietitian and nutritionist at King's College London, emphasized that claims suggesting sugar is a deadly substance on its own do not reflect the truth.

Controlled studies conducted in laboratory settings examined the effects of removing sugary foods from diets. In these studies, it was determined that among individuals whose calorie intake was kept constant, high-sugar diets did not have a direct negative effect on weight gain or metabolism. It was stated that the state of vitality resulting from removing sugar from the diet is mostly related to giving up packaged, ultra-processed foods. It was observed that when natural foods rich in fiber are consumed instead of such junk food, overall nutritional quality improves.

Experts add that while nutritional deficiencies can occur when vegetables, fruits, and whole grains are not consumed, it is scientifically incorrect to point to sugar as the main cause of chronic diseases on its own.

A significant source of the negative perception of sugar on health is the high calorie content in ultra-processed foods. Calories taken in excess of daily energy needs pave the way for inflammation and chronic diseases in the body. Chronic excessive sugar consumption can cause blood sugar to remain high for a long time, which can lead to negative changes in the vessels. Scientific analyses reveal that persistently high glucose levels in the bloodstream lead to the formation and accumulation of harmful toxins in the body called AGEs (Advanced Glycation End-products). These toxins are directly related to premature aging, vascular occlusion, and organ damage. However, the real threat arises from consistently high blood sugar rather than short-term sugar consumption.

Another common misconception is the idea that the sugar found in fresh fruit is harmful. However, according to guidelines adopted by prestigious universities such as Harvard, natural sugar from fruit is not in the same category as the “free” sugars found in packaged products. Health authorities state that while added sugars taken from processed foods during the day should be limited to 30 grams, natural fruits are not subject to this limitation. Ready-made fruit juices, on the other hand, are included in the restriction because they are stripped of fiber.

Dr. Emily Leeming explains that the natural sugar in fresh fruit passes into the blood slowly during digestion thanks to its fibrous structure. “It is worrying for medical science to see people on social media giving advice such as 'it has a high sugar content, don't eat fruit.' This is absolutely wrong and dangerous guidance. Fruits come with stores of fiber, vitamins, minerals, and antioxidants; the fiber here slows down the rate at which sugar enters the blood, preventing insulin resistance,” she says.

Experts underline the correct nutritional recommendations for the public: Adopting a balanced diet that includes vegetables, fruits, whole grains, and fibrous foods is of great importance for cardiovascular health. When not consumed in excess and taken from natural sources, sugar is not seen as the body's arch-enemy.

News Source: 12punto