If you've resolved to reduce your sugar intake but find yourself eyeing that candy jar, you're not alone. Why is sugar so irresistibly addictive? And is it truly as harmful as they say?
Your body can handle occasional small amounts of sugar. The problem arises when we consume far more than recommended. In the Netherlands, the average person consumes 44 kilos of sugar annually—26 kilos from added sugars and 18 kilos from natural sources—according to the Ministry of Health, Welfare and Sport.
That's about 122 grams daily, or roughly 27 sugar cubes every day! The World Health Organization (WHO) advises limiting free sugars (added sugars plus those in honey, syrups, fruit juices, and concentrates) to no more than 10% of total calories. For a 2,000 kcal diet, that's a maximum of 50 grams per day for women.
Table sugar is half fructose and half glucose. Excess fructose overloads the liver, which converts it to fat (glycerol) stored in abdominal fat cells. This visceral fat raises risks for heart disease, type 2 diabetes, cancer, hypertension, and high cholesterol. Beyond that, sugar harms health in other ways:
No—your body needs sugars as its primary energy source, specifically natural ones like fruit sugar. Refined sugars are dispensable. Sugars are carbohydrates, but not all carbs are sugars; aim for at least 20 grams of digestible carbs daily.
Dietitian Naomi Hoekstra advises: “Pair carbs with fiber, proteins, or fats—like whole grains (bread, pasta, rice), potatoes, quinoa, legumes, or yogurt with unsweetened muesli—for stable blood sugar.”
Note: Reducing sugar isn't the same as cutting carbs. Carb deprivation can cause fatigue, constipation, headaches, or depression, while curbing excess sugars boosts health.
Sugar (sucrose) comes from sugar beets or cane, refined to varying degrees. It breaks down to fructose and glucose. Natural sugars retain vitamins, minerals, and fiber for better processing, like in fresh/dried fruit, coconut sugar, or dates.
However, your body processes honey, agave, maple syrup, or table sugar similarly. Natural options often include extras like fiber, but beware overeating 'healthier' treats loaded with calories.
Watch labels: 'No added sugars' in apple juice might mean concentrate, packed with sugar.
Hoekstra notes: “Fruit concentrate rivals sugar cubes in sweetness—deceptive when you think it's healthy.”
Read also: Good to know: Sugar-conscious for beginners
Not ideal. Hoekstra explains: “Sweeteners like stevia, maltitol, and sorbitol are safe and tested, but far sweeter than sugar without satisfying cravings. Diet sodas undermine sugar detox.”
Unproven theories link them to weight gain: zero-calorie drinks may trigger insulin, sparking hunger. They also lack satiety from calories, fiber, or balanced energy sources.
Carbs convert to glucose for cell energy and trigger dopamine for pleasure—explaining why sweets beat veggies. High intake causes sugar rushes and crashes; sustained highs damage vessels, prompting insulin to store excess as fat.
Burn it via exercise, and it fuels muscles instead. Nutritionist Meijke van Herwijnen says: “Combine sugar with fiber—like apple syrup on wholemeal bread—or fats/proteins like cottage cheese with fruit—for slower absorption and steady blood sugar.”
Read also: 6 products that add unnecessary sugar to your breakfast
Van Herwijnen: “Sugar boosts serotonin and dopamine, soothing emotions via the 'rush.' Frequent sweets heighten cravings, though not a true addiction like drugs.”
Hoekstra adds: “It's taste and habit—like post-dinner dessert. Cravings take 4-6 weeks to fade. Plus, 80% of foods hide sugar under 150+ names ending in -ose or disguised as turbinado, muscovado, honey, or concentrates.”
Cold turkey on added sugars is safe; tailor to you. Plan meals ahead for weeks to avoid slips. Protein- and fiber-rich breakfasts curb hunger. Expect sharper taste in 1-2 weeks, reduced cravings in 4-6.
Prioritize eggs, fatty fish, lean meats, nuts, seeds, veggies, fruits (3 daily), legumes, tofu. Limit starchy carbs initially to ease insulin spikes.
Post-detox, one treat tastes overly sweet—but relapse in 3-4 days resets cravings. Healthier living amplifies poor-food signals like hot flashes or bloating.
Van Herwijnen: “Sugar-free bodies signal issues ignored by habitual eaters over years.”
Sweet control by Liesbeth Oerlemans and Meijke van Herwijnen: A 6-week workbook with tips, assignments, and insights.
Many 'light' items add sugar or substitutes to compensate for removed fats—check carefully.
A 250 ml bottle equals 7 sugar lumps, like soda.
Fat-free may add sugar for taste, like in yogurts—read labels.
Granola, fruit juice, low-fat yogurts, ketchup, sports drinks, flavored coffee, iced tea, canned beans, cereal.
Read also: How much do you know about sugar? Test your knowledge with this quiz
