Lately, do you ever feel like sugar’s the villain in every health story? With growing headlines warning us about its dangers, it’s no surprise. Recently, public figures like Robert F. Kennedy Jr., Secretary of Health and Human Services, have called for stricter regulations on ultra-processed foods and artificial dyes—and even gone so far as to label sugar a “poison.” That’s a strong word. But does sugar deserve such a toxic reputation?Let’s unpack the science, sift through the hype, and look at what cutting back on sugar can actually do for your health.
What Is Sugar, Really?
Sugar is a type of carbohydrate, one of three, alongside fiber and starch. While fiber and starch are complex carbs that digest slowly and help stabilize blood sugar, sugar is a simple carb. That means it breaks down quickly in the body and causes a more immediate spike in blood glucose.The sugar you stir into your coffee or bake into cookies is typically sucrose, also known as table sugar. This is what most people refer to when they talk about “added sugar.” It’s found in processed foods, soft drinks, sweets, and even sneaky places like salad dressings and sauces.There are also natural sugars—like fructose in fruit and lactose in milk—that are packed with nutrients, fiber, and antioxidants. These are not the sugars we need to fear.
Do You Need to “Detox” from Sugar?
Despite popular buzzwords like “sugar detox,” there’s no medical need to eliminate all sugar from your body. Unlike toxins such as alcohol or drugs, sugar doesn’t require a biological detoxification process. Your liver and kidneys already handle any necessary cleanup.Still, reducing added sugars, not naturally occurring, can have real health benefits.
What Happens When You Eat Less Sugar?
If your day typically starts with a muffin and ends with a sweet dessert, cutting back on sugar might bring about noticeable changes—both physically and mentally.Initially, you might feel low-energy or moody as your body adjusts to fewer quick energy spikes. But within a few days, your blood sugar stabilizes. Your liver starts tapping into stored glucose for energy, and sometimes, your body may shift into burning fat instead.Some people notice “keto flu” symptoms like headaches, fatigue, or mild muscle cramps. These symptoms are temporary and often resolve within a week.
The Real Benefits of Cutting Back
When you reduce added sugars, even without going sugar-free, you may notice:
More stable energy levels throughout the day
Easier weight management due to lower calorie intake
Lower blood pressure and cholesterol
Decreased risk of type 2 diabetes
Healthier skin with fewer breakouts
Reduced risk of gum disease and tooth decay
Less fat buildup in the liver
The extent of these benefits depends on your current diet, activity level, and personal health history, but most people experience at least some improvement.
How to Cut Back—Without Going Extreme
You don’t need to eliminate all sugar to feel better. Trying to go sugar-free cold turkey can be overwhelming and unsustainable.
Here are a few realistic strategies to cut back without feeling deprived:
Be mindful of beverages. Skip the sugary sodas and opt for sparkling water with lemon or berries.
Rethink your coffee routine. Gradually reduce how much sugar or flavored creamer you use.
Read nutrition labels. Compare brands and choose items with lower added sugar. To reduce added sugar intake, the American Heart Association recommends limiting added sugar to 25 grams (about 6 teaspoons) per day for women and 36 grams (about 9 teaspoons) per day for men.
Choose whole foods. Fruits, vegetables, and whole grains offer natural sweetness and nutrients.
Be intentional. Ask yourself if that sweet treat is something you genuinely enjoy—or just a habit.
Should You Quit Sugar Altogether?
In short: no, you don’t need to banish sugar completely. A strict, all-or-nothing mindset can backfire, leading to cravings or even disordered eating behaviors. Instead, aim for balance.Focus your efforts on minimizing added sugars—not the natural ones found in fruits or dairy. Whole foods offer far more than just sweetness; they provide fiber, vitamins, and long-lasting energy.Mindful eating can go a long way in improving your relationship with sugar. When you slow down and tune in, you might discover that some sweets are worth savoring, while others just aren’t.
The Bottom Line
Sugar isn’t poison, but it isn’t a health food either. By becoming more aware of where sugar hides in your diet and making thoughtful swaps, you can enjoy better health without sacrificing the foods you love most. Eating smart is always a good bet.Dr. David Samadiis the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, and Prostate Cancer, Now What? A Practical Guide to Treatment, Diagnosis, and Recovery, bothavailable online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.
