Why Sugar is The Worst Thing Ever For You. Seriously. Ever.


Highly addictive, horribly debilitating, unfortunately pervasive, and freaking delicious.

If I had to point to ONE culprit to our country’s expanding waistlines and rapidly deteriorating health, it would be sugar.  The amount of havoc sugar and sugar substitutes have wreaked on our nation is horribly depressing.  Fear not, as I’ve come up with the perfect solution!

Eat less sugar if you want to live longer.  

The end.

Just kidding, there’s so much more to this story than that.

I’m sure you probably have a lot of questions about sugar:

  • Is sugar THAT bad for you?
  • Fruit has sugar! Is fruit bad for you?
  • Are certain kinds of sugar better or worse for you?
  • Can you really get addicted to sugar?
  • What about sugar alternatives that are used in drinks like Diet Coke?  What about natural sweeteners?

Let’s nerd out about sugar and find out what you can do to kick your sugar habit and get your life back on track.

Fair warning: This post is MASSIVE (over 4,000 words), even for Nerd Fitness standards.

Before we dig in deep, I want to let you know that if you feel addicted to sugar – you are not alone. Millions of rebels find themselves in the exact same spot (we share the reason later in the article).

Nutrition (and cutting back on sugar) is the BIGGEST change that needs to happen if you are trying to lose weight and get healthy. The problem isn’t just knowing we need to eat less sugar either – it’s that we need to build systems to help retrain ourselves to NOT be hooked on the stuff!

If you’re somebody that has tried to quit eating sugar before in the past, welcome to the club – it’s a brutally difficult lifestyle change. Too many people go about quitting sugar the wrong way, and end up falling off the wagon HARD.

In addition to reading this article, we also offer personalized 1-on-1 Online Coaching to help people like you give up sugar and fix their nutrition witout hating themselves! This is an area we put most of our focus – because that’s where you can start to see the results the fastest!

In addition to reading this comprehensive article, schedule a call with our team to see if we can help you overhaul your diet in a way that helps you lose weight permanent and doesn’t make you miserable:

America’s love affair with sugar

candy wall
Before we get into the biological and physiological stuff relating to sugar and how it affects our body, I want to talk about just how big of a factor sugar plays in our lives.

This might be the most telling statistic relating to sugar, especially when that close to 70% of America is overweight with a THIRD of the nation  obese:

1822: Americans consume 45 grams of sugar every five days, or the amount of sugar in a can of coke.

2012: Americans consume 756 grams of sugar every five days, or 130 POUNDS of sugar a year.

As we have grown as a country (in more ways than one), sugar has continued to play an increasingly more prominent role in our food.  It’s not just sugary foods like candy and cookies either, but sugar has made its way into practically EVERYTHING we eat.

Unfortunately, it’s not just sugar that’s killing us, but scientifically manufactured “sugar” as well.

Now, we all know that correlation does NOT prove causation, so let’s dig into the science behind why sugar is ruining our bodies.

What is Sugar?

Sugar Crystals

Sugar is a carbohydrate.

If it ends in a “ose,” it’s gonna be a sugar.  If that’s all you’d like to know, feel free to move onto the next section, as I’m about to get all Mr. Wizard up in here.

There are different kinds of sugar, starting with simple sugars (called monosaccarides) like glucose, fructose, and galactose. Then there are also more complex forms (called  disaccharides) like sucrose, maltose, and lactose.  

Here’s the cheat sheet to naturally occurring sugars:

  • Let’s start with glucose: It occurs naturally in plants and fruits, and is a byproduct of photosynthesis. In our bodies glucose can be burned as energy or converted into glycogen (essentially: liver and muscle fuel). Our bodies can actually produce glucose when needed.
  • Next, fructose!  This is fruit sugar, occurring naturally in…you guessed it, fruit!  It also occurs naturally in cane sugar and honey, and is incredibly sweet.
  • Onto the more complex sugars, starting with Sucrose.  This sugar is found in the stems of sugar cane, the roots of sugar beet, and can be found naturally alongside glucose in certain fruits and other plants.
  • Last but not least, we have lactose, which is essentially milk sugar!  This is something that is created as  result of a process happening in our bodies: children possess the enzyme necessary to break down the molecule into lactose to be used by the body, while some adults don’t. These are the lactose intolerant folks.

So, we have a few key types of sugar.  But where does sugar actually come from?  It is USUALLY created as a result of the processing of one of two types of plants: sugar beets or sugar cane.  These plants are harvested, processed, and refined to eventually resemble the white sugar you’ve come to know and love (or loathe).  This sugar has absolutely no nutritional value: it’s just pure, refined, sugar.

We’ll cover other types of laboratory-created-sugar later.

What happens in our body when we eat sugar?

Sugar Cafe

Hopefully you don’t need me to tell you that sugar can cause tooth decay and rot your teeth.  

Sugar is the lifeblood of the cavity creeps!

Beyond that, your body processes sugar in a very specific way.

When you consume sugar, your body has two options on how to deal with it:

  • Burn it for energy. WEEEEE!
  • Convert to fat and store it in your fat cells.  BOOOOO!

Depending on your genetic predisposition, your body might be better equipped to process sugar as energy, or you might be more likely to store it as fat.  Think of this like you think of people with faster metabolisms vs. people with slower metabolisms.

Problem is, there’s a LOT more room for fat storage, and a lot less room to burn the sugar as energy.

So, we have this sugar in our body and blood stream. What happens next? When your pancreas detects a rush of sugar, it releases a hormone called insulin to deal with all of that excess sugar.

Insulin helps regulate that level of sugar in our blood; the more sugar in the blood stream, the more insulin is released.  Insulin helps store all of this glucose in the liver and muscles as glycogen and in fat cells (aka adipocytes stored as triglycerides).

Now, oftentimes our body struggles to get that balance right (with us putting way too much sugar in our system very quickly). TOO much insulin is released, which ultimately results in our blood sugar dropping below normal levels.

This is called hypoglycemia, essentially a sugar crash: Our bodies respond by telling us: WE WANT SUGAR.

So we cram sugar down our throats and the process starts again. 

Unfortunately, the more often this process takes place (the more sugar you consume), the more severe the blood sugar spike is, and the more insulin is required. This means it becomes easier and easier to skip using sugar as energy, and go straight to extra insulin and fat storage.

This is best explained by this three minute video, which is definitely worth watching: Why You Got Fat:

Why You Got Fat Video

Along with making you fat, sugar consumption has been implicated in a litany of crimes, including contributing to an increased chance of obesity, diabetes, cardiovascular disease, dementia, macular degeneration, renal failure, chronic kidney disease, and high blood pressure.

So, I should just eat less sugar?


Now, you might be thinking: I’ll just eat less sugar and won’t have this issue, right?  

Well, that’s a good start, but that’s only half of the battle.  You see, our bodies actually process certain types of carbohydrates in a very similar way to processing pure sugar.

Believe it or not, there is an entire area of scientific research on how our bodies process certain foods.

You’ve probably heard of the Glycemic Index, and its lesser known associate: Glycemic Load.

The Glycemic Index is the calculation of how quickly a particular type of food increases one’s blood sugar level, on a scale from 1-100 (100 being pure glucose). Harvard researchers have found that things like white bread, french fries, and other simple carbohydrates have nearly identical effects on our blood sugar as glucose.

Generally, the more refined (processed) the food, the more likely it’ll be to get converted quickly to sugar in our body for processing.

What about fruit and fruit sugar?  Keep reading!  

For now, hopefully you’re coming to a conclusion with something like this:

“Oh, maybe fat isn’t making me fat. Maybe it’s the sugar and carbohydrates that I’m consuming…”

In fact, it’s that very conclusion that leads most of our Rebels to adapt a diet close to our recommended Paleo Diet for overall health, weight loss, and strength gain. There’s more to Paleo than just “don’t eat sugar” – so we’ve created a guide (100% free) to break it down for you step-by-step. Enter your email below and we’ll send it to you.

What surprising foods containing sugar?

frozen foods

So, we’re learning that sugar is bad for us.

That’s nothing new, and it’s not a shock to companies that manufacture food.  For that reason, companies have started to disguise the sugar in their foods, so it’s not as apparent how much sugar you are consuming.  Here’s a quick list of what sugar can be listed as on a label:

  • Agave nectar
  • Brown sugar
  • Cane crystals
  • Cane sugar
  • Corn sweetener
  • Corn syrup
  • Crystalline fructose
  • Dextrose
  • Evaporated cane juice
  • Organic evaporated cane juice
  • Fructose
  • Fruit juice concentrates
  • Glucose
  • High-fructose corn syrup
  • Honey
  • Invert sugar
  • Lactose
  • Maltose
  • Malt syrup
  • Molasses
  • Raw sugar
  • Sucrose
  • Sugar
  • Syrup

Why do they change the name of sugar?  Because nutritional labels are required by law to list their most prominent ingredients first. By putting two or three different types of sugar in the food (and calling them each a different name), they can spread out the sugar across three ingredients and have it show up much further down the list!  Tricky tricky tricky!


If you’re curious how much sugar you are consuming, check out SugarStacks.com, which gives you a simple visual aid as to the amount you’re pumping into your body through surprising meals.

What about fruit sugar?


Ahhhh, the great “is fruit sugar bad for you” debate…

Honestly, I’m quite torn on fruit and fruit sugar.  I’m a big fan of the Paleo Diet, and I know a LOT of fruit can contain a lot of fructose (and thus a lot of sugar).

That being said, I believe the consumption of fruit can be beneficial.

When you consume fruit, you are not only consuming fructose (in its natural state), but also consuming fiber and lots of vitamins and minerals.  Yes, fruit can have an effect on your blood sugar, it IS sugar. But generally fruit will cause less of a blood sugar spike compared to nutrient-void table sugar or high fructose corn syrup.

Along with that:  Fiber is an important part of a balanced diet (ask your bowels), and fruit can contain a lot of it!

Here’s my official stance on fruit: Consume fruit that has a low glycemic index/glycemic load to reduce blood sugar spikes and insulin secretion.  Consume organic fruit when possible.

If your main goal is weight loss, and you need to keep your carb intake low, minimize fruit consumption and instead load up on vegetables.

However, if your choice is between processed foods, sugary drinks, candy, or fruit…GO WITH THE FRUIT.

What about fruit juices?

mango Juice

So, we’ve established that fruit can be healthy if consumed properly.  

Unfortunately, fruit juices don’t really fit into that bill.  Here’s why:  When you consume fruit juices like orange juice, apple juice, or cranberry juice, the juice is squeezed, giving you  all of the juice but very little of the fiber or nutrients that get left behind in the process.

For this reason, many fruit juices should probably be called “sugar water.”

Here is a typical amount of sugar for four popular beverages (stats from DailyBurn):

  • Orange juice – 21g of sugar
  • Apple juice – 28g of sugar
  • Cranberry juice – 37g of sugar
  • Grapejuice – 38g of sugar

For reference, a can of teeth-rotting, insulin-spiking, fat-inducing Coca-Cola has 40g of sugar.

Want to know an even worse offender?  Naked Juices!  The “Green Machine” variety, with “NO SUGAR ADDED” and promised to be “ALL NATURAL” has 28 grams per serving…and there are TWO servings in those little tiny bottles.  That means when you consume one small bottle of  this “healthy” smoothie, you’re getting almost 60 GRAMS of sugar.

Brutal.  Shame on you, Naked.

If you’re going to eat fruit, get it in FRUIT form, not juice form.

If you’re going to drink juice, squeeze it yourself, and even then consume it in small quantities.

What about sugar alternatives?


So, with more research coming out about the dangers of sugar, companies are scrambling to protect their image by promoting “healthy” alternatives so that they can slap on a fancy labels and toot their own horn.

There are a few main sugar alternatives that I want to cover, and allow you to make up your own mind:

Honey – Is Winnie the Pooh onto something here? Is honey a better alternative than regular sugar? The appeal of honey is that it’s not just fructose or glucose, but a mixture of all sorts of compounds, minerals, and more.  A study comparing honey to various types of compounds resulted in good results for the sticky stuff: “Overall, honey improved blood lipids, lowered inflammatory markers, and had minimal effect on blood glucose levels.” Along with that, honey resulted in a lower blood glucose spike in rats compared to other types of sugar.

Agave Nectar: This is the most recent darling of the fake “healthy food industry.”  Unfortunately, despite the fact that it comes from a cactus (which is natural!), this stuff is so processed and refined, and contains an absurd amount of refined fructose (90% fructose and 10% glucose).  Also, the process to create this stuff is similar to the process used to create high fructose corn syrup.  

Aspartame: So, many people have switched to diet soda because they heard regular soda can be bad for you.  I would guess that 90% of diet sodas out there contains aspartame, a laboratory-created sugar alternative. NutraSweet also contains aspartame and should be avoided.  Studies on this stuff have proven inconclusive and wildly different. Although some studies cite an increased link with aspartame and cancer, I believe more research needs to be done.  Even still, I have made the decision to avoid aspartame until more conclusive studies surface.

Sucralose is an artificial sweetener that is non-caloric as the body struggles to break it down.  Sucralose is approximately 600 times as sweet as sucrose (table sugar), and thus can be consumed in smaller quantities to get the same desired “sweet” effect as sugar.  Sucralose is available in things like protein powders, Splenda, and other products reliant upon remaining low-sugar or low-carb.  Allegedly, sucralose has a negligible effect on blood glucose levels.

Stevia is a naturally occurring sweetener from the Sunflower family.  It is approximately 300 times sweeter than table sugar, and allegedly has a lower effect on blood glucose levels.  As you can read about here, Stevia has had an interesting history in the United States (for political reasons), but appears to have been used in Japan and South America with minimal adverse effects.

Saccharin is another artificial sweetener, created back in the late 1890s, that is much sweeter than table sugar and thus is consumed at lower quantities.  It was linked to increased risk of cancer within laboratory rats and labeled as dangerous by the US, though this label was removed in 2000 due to the fact that the results couldn’t be replicated in humans.  That being said, more studies need to be conducted.

This nerd’s opinion: If you’re going to eat sugar, get it from fruit or naturally occurring sweeteners. With that being said, to minimize the effect on your blood sugar, minimize sugar consumption across the board if your primary goal is weight loss.

what about High Fructose Corn Syrup?


I’m writing this section while grinding my teeth because it grinds my gears.

In an effort to keep family farms alive in the Great Depression, the government started paying farmers NOT to grow food, since crop prices were wildly low. Over 80 years later the program has evolved many times, and today we give almost $5 billion a year to growers of commodity crops, creating cheap corn.

Not surprisingly, when given the option to grow a crop with or without a government subsidy, many farmers went the lucrative route.

And thus, we ended up with a crazy amount of excess corn, and nothing to use it for!

(Un)luckily, science stepped in, and found a use for corn beyond just eating it or feeding it to animals.

Scientists discovered by processing and refining the corn, it could be turned into a sugar alternative, called high fructose corn syrup (HFCS).  Despite the name, high fructose corn syrup is actually composed of equal parts of fructose and equal parts glucose.

This video gives a quick demonstration of how HFCS is produced:

As the government continued to subsidize farmers to produce corn, the cheap price of HFCS created a MUCH cheaper alternative for food producers compared to regular sugar.

Now, producers of high fructose corn syrup (and producers of food who use it) argue that it is no different on a molecular level from regular sugar, and is thus a safe alternative to sugar in food and drinks.

Unfortunately, it turns out that HFCS, despite being molecularly similar to regular sugar, does not affect the body the same way as table sugar.  A recent study conducted by Princeton University concluded:

Rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same.

In addition to causing significant weight gain in lab animals, long-term consumption of high-fructose corn syrup also led to abnormal increases in body fat, especially in the abdomen, and a rise in circulating blood fats called triglycerides.

Two groups of rats were fed the exact same number of calories. One group was fed HFCS, while the other was fed regular table sugar.  The rats fed HFCS gained significantly more weight.

If this was a movie, you’d see an evil scientist in a laboratory, with lighting flashing in the background as he laughs maniacally while creating his greatest evil creation: HFCS, knowing that it’ll soon take over the world.

I highly recommend you watch the documentary “King Corn,” available for free on Amazon Prime for an interesting look at just how pervasive corn and high fructose corn syrup has become in our nation.  

Sugar = bad. High Fructose Corn Syrup = Bowser evil.

Can you get addicted to sugar?


So we’ve covered natural sugars, sugar alternatives, and the evil HFCS. Is this stuff addictive?

Short answer: YES.

Long answer: Sugary foods can be as physiologically addictive as many drugs.  You can legitimately become addicted to sugar and sugary foods.


From another study:

In most mammals, including rats and humans, sweet receptors evolved in ancestral environments poor in sugars and are thus not adapted to high concentrations of sweet tastants. The supranormal stimulation of these receptors by sugar-rich diets, such as those now widely available in modern societies, would generate a supranormal reward signal in the brain, with the potential to override self-control mechanisms and thus to lead to addiction.

In other words: We are not genetically designed to consume the amount of sugar that we are currently eating.  For that reason, our brains get that ‘happy feeling’ from sugar and it can override the “I’ve had enough” mechanism.

It’s why your concentration goes to Hell when you eat a chocolate chip cookie and there is an additional plate of them in front of you.  Suddenly it’s the only thing you can think about until you’ve eaten them all!  Or you eat a Peanut M&M, and suddenly you’ve polished off a family-sized bag.

Do this repeatedly, and like Pavlov’s dog, your brain will start to anticipate this sugar rush and get prepared for it…even when you’re merely thinking about food!  

It’s why Cinnabon is usually isolated in malls – away from the food court, it has a better chance of getting its smells into your nostrils from far away…which then triggers that mechanism in your brain if you love sugar: “SUGAR! CINNABON! HUNGRY NOW!” Suddenly you can’t think of anything else.

It’s also why everybody in line for Cinnabon looks so depressed. As Louis CK hilariously points out (NSFW language): it’s like they have no control.

I think I’m definitely addicted to sugar.

Dixie Crystal Sugar

I’ve already covered food addiction, but I want to talk specifically about sugar.

Like with any other addiction, you have two main options:

  • Cold turkey (and suffer through the withdrawal).
  • Slowly ramping down the addiction.

I’m a bigger fan of the second option, as I find that most people end up going overboard when they fail on the “cold turkey” and are worse off than before.

However, I don’t know you personally (which is a shame!), so you’ll have to decide for yourself which method is best for you.

Like with any habit, it’s far easier to build a new habit in place of an old one than just trying to get rid of the old habit, so let’s take action:

1) Create your new identity.  “I am somebody who is completely in control of the food that I eat.” “I only drink soda once a day instead of four times a day.”  “I don’t eat cookies.”  The more specific and positive and definitive you can make your new identity, the more likely you will be to eventually make that identity your new reality.

2) Be aware of your cravings. When you start to crave sugar, don’t just run to get sugar immediately.  Take a few minutes and analyze why: is it because you are depressed and unhappy? Bored? Hungry?  Sugar creates that happy feeling in your brain, and thus you could be craving sugar for any number of reasons.

3) Once you identify the reason for your sugar craving, decide if there is another activity you can complete to accomplish the intended desire without sugar.  Maybe you’re bored, so going for a walk or playing a game or talking to a friend could help. If you’re unhappy, understand that the quick rush of sugar does not beat out long-term happiness and success.  If you’re hungry, eat  food with lots of fat and protein and fill yourself up.

4) Identify rules for yourself, and stick with them by minimizing willpower required.  “Today, I will replace one of my sodas with water.”  “I drink water with dinner, I don’t drink soda.”  “I don’t ________.”  It’s important to use “don’t” instead of “can’t”. Studies have shown that using “don’t” results in a much stronger dedication to habit building.

5) Increase the difficulty to continue your bad habit.  Don’t keep cookies on the counter.  Don’t keep ice cream stocked in your fridge. If you are trying to eat less sugar, increase the number of steps between you and sugar. If you are on your couch and see a commercial for something sugary, use your own laziness to work for you. Suddenly, getting in the car, driving to the store, and buying something sweet is more effort than its worth.

Along with those few steps to get started, here are some other things you can do to help yourself fight the battle and win.

  • Get mad. Like, really mad.  I hate not feeling in control, and right now, the sugar and food companies have you under their control.  If anything, you’re going to kick your sugar addiction to make yourself healthier and happier, but also out of spite.  Stick it to the man, and let him know you’re taking back your brain.
  • Don’t do it alone.  Have somebody to talk to through the process. Work with others who have successfully kicked their sugar habits (check the NF boards if you don’t have somebody at home).
  • Need SOMETHING sweet? Try dark chocolate or fruit. If you are craving something sweet, aim for alternatives that aren’t as bad for you or don’t trigger the same blood glucose spike.  Eat dark chocolate with a cocoa content above 70% – you still get to feed your sweet tooth, but the sugar content in minimal compared to milk chocolate.
  • Slowly scale it down.  I don’t care if it takes you a year of slowly changing your habits to kick your sugar habit. Every change counts, and every little bit adds up.  If you drink a case of diet coke every day, tomorrow only drink 11. In two weeks, cut it back to 10 per day. And then 9.  And then eventually maybe it’s “only one on Friday.”
  • Keep busy.  If you are thinking about sugar, get up and go do something or engage your brain in another way so that you are not stuck with a one-track mind (focusing on the sugar that you’re not currently eating).
  • EXERCISE! Sugar raises serotonin and dopamine levels, which can factor into your cravings. Exercise can do the same thing! Try exercising when you have sugar cravings…get that rush (and build your habits around that).  Get addicted to the high from exercise.
  • If you have children, save them now! Sugar addiction is built up over time, and yours might have started back when you were a child.  Instead of creating a reward system with candy and treats, create a reward system that rewards your kids back with a healthier lifestyle (like in Zelda!).
  • If you have to have sugar, consume it close to a workout. When you consume sugar before or after a workout, you will have a greater chance of burning the sugar/carbs as energy or having it stored as glycogen in your muscles and liver rather than being stored as fat!.

At the end of the day, understand that you are in control.  If you are going to eat chocolate or something sweet, it’s because you made a conscious decision to do so OCCASIONALLY, not because you had to have it.  Understand that it will be challenging.  Understand that there will be cravings that get better with time.

Most importantly, understand that what you really want (a happier, healthier life) can’t happen if you keep settling for what you want RIGHT NOW (sugar!).

Understand that you can change.

We know the list of action items above is easier said than done when you are going at this alone with very little support. Trying to quit a substance that can take over your brain is brutally difficult, especially if you don’t have the right support system and strategy in place! This is why we created our uber popular 1-on-1 online coaching program: specific instruction, expert accountability, and somebody that you can be truly honest with about your struggles with food!

If you want somebody to help you make better food choices in a way that doesn’t suck, build a FUN workout program for you that fits into your busy schedule, and gets to know you better than you know yourself, we might be a good fit for each other!

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:

Vote with your wallet

Opportunity Center

Every time you buy food, you are casting a ballot.

Every time you purchase something with high fructose corn syrup in it, you’re sending a message that you don’t care about your body, that you are satisfied with food that is making you sick, fat, and unhealthy.

Why not cast your vote for a better life?

Today’s article is educational: without action it’s just a pile of underpants

I challenge you to decrease your sugar intake.

I challenge you to start eating more real foods and less processed ones.

I challenge you to cut back on candy and soda purchases.

Are you up to the challenge?

I’d love to hear about your personal relationship with sugar.  Would you call yourself addicted?  Have you kicked an addiction? If so, how did you do it?

Share your story below and help out your fellow rebels!


PS – Phew, if you made it this far, I want to share two ways you can get more in-depth training, advice, and help making fitness a priority. As we mentioned, our first is our 1-on-1 Online Coaching ProgramNo more shame, no more hiding what you eat, no more guesswork – you’ll get expert guidance and accountability from a professional on Team Nerd Fitness who gets to know you better than you know yourself!

Sound good? Head over to our Coaching page and schedule a free consultation to see if it’s right for you!

PPS: 40,000+ rebels have joined us in the Nerd Fitness Academy! If you’re interested in strength training and want more specific workouts to follow, nutritional advice and meal plans to pick from, a boss battle system, character leveling system, and a supportive community, check it out.  We’d love to help you level up with us.  See you inside!


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  • Parker

    You could try paleo sweets. They’re pretty good and usually low in refined sugars, carbs, and pretty much refined anything.

  • Parker

    Shame, he should have eaten bugs and nuts too, alot of b12 and protein.

  • S. Veeyuh

    I have been eating foods with no added sugar nor preservatives. It is essentially the Paleo diet with dairy. I have found it to be very beneficial for me and am hoping to turn it into a lifestyle. Although it may be hard, it is not impossible. There is a lot of sacrifice to this sort of change, but so worth it to a better feeling you & longer life.

    I like to start my morning off with half/or a full medium grafefruit with a boiled egg.

    I love snacking so my favorite snacks are carrots, cucumbers, homemade hummus, or PURE pocorn with sea salt. I also LOVE Lara Bars. They contain Dates which have a high content in NATURAL sugar, however, there are some very good fats in there. Just still be aware of “sugar”.

    I also love Chobani 0% fat PLAIN yogurt. There is 6g of sugar *natural* in 1 cup. I like to mix that with 1tbsp of O Peanut Butter. The one I buy is the Sprouts brand- Its creamy & made up of ONLY Roasted Peanuts. There is 1g of natural sugar in 1tbsp. There is a lot of fat in PB, of course! However, moderation is necessary with all things AND there are plenty of vitamins that are FAT SOLUBLE, meaning, you need to eat FAT to ABSORB them! Vitamins A-D-E & K! 🙂

    For lunch I will have a part-skim string cheese with just plain tuna from the can *mixed with mustard*…. I have discovered some awesome crackers made from quinoa and other slow digesting carbs with NO added sugars or preservatives.

    For dinner I have had a number of things, but I LOVEEEE my spaghetti made with JUST “corn” noodles (no other ingredients)… ground turkey or grass fed O ground beef & a tomato sauce made with just onions, basil, sat & pepper.


    It really is not all that bad. I probably crave sweets more than I should, but I just fight it and am encouraged knowing that I am doing something good for my body and that my 18 mo old will grow up eating very healthy.


  • Jillian

    This is super helpful. I have two things that I’d love to ask about. Number one, is corn syrup the same thing as or better or worse than HFCS? Number two, do you have any other helpful informative websites about eating healthy or about certain foods that are bad for you? Thanks so much, this has been very helpful for me.

  • wasserball

    Finally, the root cause of why we are living long is sugar!!!!! Those guys back in 1822 didn’t know what they were missing.

    1822: Americans consume 45 grams of sugar every five days, or the amount of sugar in a can of coke.
    2012: Americans consume 756 grams of sugar every five days, or 130 POUNDS of sugar a year.

  • Andrei Rotariu

    You forgot to mention wheat…

  • rumour

    im a kid and i already crave sugar ,but im really hyper anyways so what the hell

  • Nutritionist

    Love this love this love this. I have a degree in dietetics, nutrition certifications and credentials, and am a sports nutritionist… I feel like everything I’ve ever thought is right here and wish people would just educate themselves on something that is so incredibly simple to understand. Great writing. I still have to explain to my vegan/vegetarian sister who eats meat occasionally… (right)… about molecular shapes because she fights me on “healthy sugars.” And my mother in law who drinks 8+ diet sodas a day but her doctors explain that her high blood pressure, missing gallbladder, missing appendix, varicose veins, instant mood shifts, and weight gain have very little to do with what she eats or drinks but chalk it up to getting “a little more exercise.” Again, great writing. It was one of the most entertaining informative pieces I’ve read in a while.

  • White sugar is a refined product. It’s man-made. The sugars in
    fruit are not man-made. In a natural state, sugars are not isolated
    like the way refined sugar is when it is consumed.

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  • Miikka Kosonen

    As a T1 diabetic I’m very familiar with hypoglycemia as I get several “severe” hypoglycemias a month. I can assure you it has very little to do with craving sugar, at least in my body. The mild hypoglycemia a non diabetic body sometimes produces will at most make you slightly irritated and slightly hungry. Also, the effect you mentioned is not all too common. I just wanted to point this out because I dont want people to blame their physical bodies for not being able to resist sweets.

    I personally do believe sugar creates a addiction through chemistry in the brain. It is very much possible to overcome it, but it takes a moment of decision and willpower. Like any addiction, the craving for sugar declines over time, so. i truely believe it is first and foremost happening in your brain.

    Having stopped smoking and dropping most of my sweets I believe I can certainly tell what a dopamine rush feels like, because when you crave cigarettes for weeks with no end and finally fail yourself and light one, the rush is so strong it hurts your head and spine. The same is true with sweets for me, albeit not as strong.

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  • william1

    This blog is alarmist. Yes sugar can be an addiction but sugar + carbs = cereals, pastry, bread n jam, etc… is far more likely to put weight on you. Carbs – grains, breads, pasta, cereals, potatoes are sooo addictive and are often called ‘comfort food.’ These are the things you need to worry about, sugar… notsomuch. I eat TONs of sugar, but only 2 kinds: raw turbinado and maple… nothing else.

    I am a special case. 55 yrs old, a world elite masters track long sprinter (400/200) and I watch my weight like a hawk. I am 5’7″ and during competition, I weigh 143lbs. In the off season, I may go up to 150lbs. I have less body fat and am more physically fit that 99.9% of humans my age.

    My point is, when losing that last 5 lbs in preparation for competition, consuming sugar in tea and coffee keep my blood sugar stable and allows me to eat small. I’m basically a fish and salad eater, but I eat a lot of natural peanut butter mixed with maple syrup, chocolate, nuts, eggs, fruits and vegetables. I avoid starchy carbs at all costs. It takes 2-3 week, but I lose the weight, which isn’t much, but not easy to do when I have so little to lose. Without sugar, there is no way I could lose this weight, maintain a rigorous training schedule and be prepared to compete.

  • Robin J. Brown

    I am hoping and praying that I do not turn anyone away from decreasing even a small amount amount of sugar they are ingesting but sugar IS highly addictive and is linked to circulatory disease, heart disease, diabetes and the obesity epidemic in America and BIG SUGAR has been so behaviorally powerful with their $$$… it would rock your world to know their tricks of “HOCUS POCUS”! It has been found that 80% yes, 80% of ALL foods on our grocery store shelves have been found to have at least one of the over 61 different “hard to pronounce and spell” names for… SUGAR! The more sugar that is added to a product of food… the better it taste and sells and the addiction jumps in for you to continue to buy it! There have been some out there that have estimated that sugar is linked to over 60 incurable auto-immune diseases which no one is willing to confirm also and… why and how? Because governments are made up of many who themselves are paid off or addicted to this substance and will not vote to stop it! SUGAR is BIG TIME BUSINESS in America! That is much like asking a room full of non-treated drug-addicts if they would like to get high! It is slowly happening in our society but we are losing lives… and most of all… our children… while we are waiting to awaken… GOD bless us!

  • Kris10

    Great article! I am DEFINATELY an addict. I am trying to gain control now. So far, I have become partially successful, I don’t get obvious sweets anymore…lava cake w extra ice cream, red velvet cheesecake, Reeces peanut butter holiday specials constantly. Never drink soda…but have become depressed now to know my healthier choices that I’m working so hard to force myself to like, the ones substituting the obvious aweful food are full of hidden sugars. Salad dressing, whole grain bread, banana, date, hemp, macadamia nut and ginger smoothies…and…corn.

    AAAAGH! I just hope that in time, can wean myself off the healthy alternatives that I’m using to wean myself off of the obvious garbage….soon. I will be amazed if I can keep myself as is, I am SUCH an addict!

  • jravens1313

    I grew up with a sweet tooth, and every time I take a stroll through the local grocery store, it still amazes me how I can talk myself into buying and consuming something that I know will be unhealthy, and make me fat. Way to keep the article informative, yet still easy to follow as we all have incredibly short attention spans. This will really help people take a second thought before they act on their impulses!

  • jravens1313

    Continue to educate yourself on the topic and take little steps every day! Go figure, the food companies want us to over consume…One thing you could think about is the cost savings you can make switching from packaged goods to natural foods & ingredients. I like to think about my diet in almost a caveman aspect. Did this exist hundreds of year ago? Sure I cheat from time to time, but I am noticing a huge difference in my health.

  • Angie R

    For the past few months, I have been feeling poorly. Due to a recently surgery, I was unable to work out, and my diet had gotten progressively worse. I have gained ten pounds, was sluggish, and was feeling hungry all of the time. I decided to cut out sugar after an unfortunate incident with my childrens’ Valentine candy. I can’t seem to eat sugar in moderation, as I have a “just one more” mentality. Interestingly, since I have quit eating sugar, I have noticed that I am much less hungry and more satisfied. Is it possible that eating sugar made me hungry?

  • Jason Hanner

    Have been thinking a lot about sugar lately and came across your article when trying to find an answer to a related question. I often have a snack in the evening (usually something like popcorn, but sometimes something sweet). I have come to a realization lately that if I opt for a sugary snack, I find myself tossing and turning in bed about 8 hours later (around 4:30 or 5am). Am I imagining the correlation of is there a causal explanation? Thanks

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  • Smilla

    Great article! I am addicted to sugar and I am very mad at myself when I can not control it. I do have hard time during hollidays since everybody eat and offer lot of sweets. In my country it is almost “a must” to eat when you are a guest, they do not even ask you do you want 🙂 crazy, right. I dont have much support from people around me… They look at me like I am insane… And I can not belive it how much sugar they eat and give to their kids.
    Anyway, when I don’t consume sugar just couple of days I feel much better.
    What do you think about alcohol sugars?
    I see it very often, even mixed with splendia. For now I belive only in fruts, honey and dark chocolate.
    Sorry for my English 🙂

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  • Kevin A.

    Love your post, but your ambivalence on fruit did not make it for me. I have yet to meet a single person who is of ill health because of consuming fruit. Fructose is not the same as refined table sugar, it’s naturally occurring. I’m from a tropical country and I can tell you that fruit is the source of nutrition for most sick people and usually helps to bring a person back to full, pulsing health. I admit it can cause cavities, if one does not practice good oral hygiene, but by in large fruit is probably the most essential of all foods on this planet. Show me a case study where fruit contributed to illness and diabetes. It does not exist.

  • Echy 5

    This article was suprisingly fun to read

  • Stephanie Najvar

    First of all, thank you for putting so much information in one place! I’m still researching more on sugar, obesity, and even depression. About a month and a half ago I was diagnosed with diabetes. Yes, an initial diagnosis, and no I still don’t have the A1C or anything. I don’t need all that. All I needed to know was that if I kept eating the way I was eating, I was going to die…horribly…suffering. Okay, that was all I needed to hear. What is sad is that I even needed to hear it in the first place!

    Well, I will tell you my experience. I rarely eat or drink sugar. I stopped immediately. I do have some here and there and watch it very closely. I basically eat meats, vegetables, some fruits (but not much), nuts, and a few other natural (stevia) substitute snacks. I still keep the substitute to a minimum. I try to drink as much water as possible as well. My results so far?

    I’ve lost 35 lbs. In a month and a half. I still have a ways to go but I weigh less now than I have in close to 10 years! I’m not doing it for weight loss but that is needed and is a beneficial side effect of cutting out all that sugar! But, it’s not the ONLY benefit so far! Before I was very depressed and rarely got anything done when it needed doing. I was always either lazy, in a lot of pain, or sick. Now? I WANT to get out of bed! I WANT to get dressed and get outside and work! I can’t stand not being able to get fresh air and sunshine EVERY day! Rainy days are okay, but they tend to depress me a bit as I cannot be in the sun, but this is normal! I’ve gotten off my butt and finished a few projects, have some in the works, and still more plans for others! In between projects I take care of my kids and recently, I started painting and writing again as well! I’m completely AMAZED at not only the health increase recently, but at how stupid I’ve been most of my life!

    People, it’s not rocket science. It’s not even difficult to understand. It’s so stupidly simple! Most of us already know that anything in large amounts can pretty much be bad for us, so why do we continue to eat this crap? Break the habit! Help others to do so and if needed, seek help from others when needed as well. This earth provides what we need, we tend to change that into what we want.

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  • Jackie

    I dont really drink soda nor do I drink alcohol that much. However, I do know that my main sugar addiction is candy. I am a MASSIVE chocoholic. I try to cut down on the chocolate to eating it once in a while, however I still notice that on the days where I am feeling like having a chocolate bar, I end up going overboard and start eating a bunch of chocolate cookies and icecream. The next morning I feel really horrible. I love this article. This has definetely made me want to change my addiction to sugar. I have gone cold turkey, and it did last for 3 months before I went overboard. This time, I will slowly get off of it.

  • Anna

    Fantastic article! I’m currently in my second year studying dietetics and was looking at this for a paper I’m writing. This reinforced many of the things I’ve learned and researched so far about sugar and its effect on our bodies, as well as brought to light many new things I hadn’t heard yet. Thanks for this information, and I’ll definitely be back on this site!

  • Christie Orr

    Steve you’re a bloody legend mate! I read a lot of blogs and yous was the easiest to read and in reading terms “nutritionally dense”. I love it! I am sooooo addicted to sugar – it’s a wonder im not even fatter than I am! I’m going to print off parts of this and put it on my wall to remind me. I’m going to scale back the sugar and the naughty carbs and get my greedy fat cells and naughty other cells back on track! Go you good thing! Love Christie.

  • Nancy Womeldorff Calkins

    I am on day 13 of my sugar-free campaign. Of course, I’m not completely sugar-free but definitely reduced as much as possible with a husband who cooks. I no longer have cravings so that helps tremendously. I have eaten no sweet treats during this time which was my big downfall before I decided to stop poisoning myself with sugar. One bonus that I had not counted on is that the muscle twitch in my left eye which I’ve had since 2005 has nearly stopped completely. I’ve had Botox shots for years to try to control it, but that looses effectiveness over time. Just the relief from the muscle twitch is reason enough for me to continue. I’m hoping at the end of 30 days this will be my new normal.

  • LMG

    Ok so im very new to this and probably going to sound really stupid. I eat very little fruit and veg and since having my daughter have put on tonnes of weight because of my own lazy attitude. So last few weeks i have cut out all fizzy pop/drinks cut sugar out my coffee and tried drinking alot more water actually other then my morning coffee its all i drink. So what would be my next step into cutting out sugar… when i look at labels i still dont really understand what i should look for what is ok and what i want to avoid. For example it says carbohydrate of which sugars 2.0g then labels the different types of sugars but even certain water seems to have some sort of sugar even if it is low does that mean you should avoid it? And what about all the smoothies i really like smoothies i tend to blend my own or drink innocent super smoothies when i dont want to make one and i really enjoy them. But they have a high sugar content? Any advice would be really aprechiated.

  • Jennifer Nelson

    Yay! Definitely needed this refresher today! I only eat ONE sweet treat per week. Yesterday, I ate a donut, and thoroughly enjoyed it. ^_^ Today, a coworker offered me a cupcake. I’ll re-gift it.

  • Darth Hideous

    I’ve done pretty well with cutting out the obvious sources of sugar in my diet: soda, candy, etc. I’ve done pitifully with watching the sugar from the less obvious sources. I thought I was improving my heath by drinking natural fruit juice (I LOVE white grapefruit juice!) only to find out I was actually sabotaging my efforts to lose weight especially when considering how much juice I was drinking. Bit by bit I am identifying sources of HFCS and removing them from my diet or finding alternatives. It’s frustrating to see how many products have this stuff particularly when it comes to what are supposed to be healthier alternatives.

  • dr biman behari das

    nice article .
    I suggest a simple solution , consume the whites less (look good but not healthy)like rice (polished in large amount),sugar salt, alcohol .Diversify to rainbow diet(different coloured fruit and vegetables) ,fish ,low carb etc , to stay healthy .Is it paleo-diet ?

  • Jon

    sup peoples

  • Force Of Will Fitness

    Are people in America even aware of how much pure sugar they are putting into their bodies everyday and how bad it is for you? Do they even realize the potential harm they are setting themselves up for? Here is a video from my youtube channel showing just how much sugar a few common items contains


    I also have a blog at http://www.fowfitness.com/blog where there is more information or anyone a question for me or who wishes to continue the sugar discussion can contact me at forceofwillfitness@gmail.com

    Stay sugar free,

    Andrew Dougan

    CEO of FOWFitness

  • Sylvia Joromat

    Wow I loved this post! Thank you for such detailed information and for managing to write his in a very interesting understandable way.

  • Jeremy

    No sugar is awesome

  • Jeremy

    And I hate you

  • Jeremy


  • Ron Ames

    You’re funny, and I appreciate your ability to translate info in layman’s terms…a vital quality.

  • Jo Cabral

    I decided back in April 2014, as a 76 year old woman, to seek self improvement and found it through exercise workouts at a gym and only buying healthy foods. To reach my goal weight of 140 took me 7 mos. This was achieved with much determination and self control. One of the main things I cut out of my diet was ANY processed foods and sugar.

    Believe me I had cravings but somehow managed to fight them off. Now, almost 3 years later I look and feel younger than my age and am told this a lot. I guess we reap what we sow, so to speak. My favorite inspiring saying is: Eating better got easier when…”I can’t have that” turned into.. “I DON’T want that”.

    Life is a struggle but I’ve found that Positive thinking will get us through most things including all kinds of addictions. Thanks, Steve, for this great article.

  • Kylie Johnson

    Excellent article! I myself am trying to cut down on sugar and this gave some great points to consider! http://www.foodmermaid.com

  • Bill

    I have epilepsy. I have for my whole life. I used to eat all kinds of sugar. At those same times, i always had several seizures every month. 2 years ago, I stopped myself from eating nearly as much sugar. I’m now feeling much healthier, not having any seizures, and taking less medicine. I might be wrong, but what I feel is true, is that all ingredients that have sugar in them, get in the way of medicine that is flowing in the blood stream, to the brain.

  • mike4ty4

    So how can you do this on a tight budget. “Organic” food is irrationally expensive. By “tight budget” I mean “$150 / month / single individual on food”.

  • Bianca Rodriguez

    This left me amazed. Interesting article!

  • JOHN

    If this is true.. How is DURIAN RIDER SO THIN AND FIT

  • Brandy Michelle Stewart

    I know this is an older article, but I just came across it and I have to say, this is by far the most helpful article I’ve read on the subject. I’ve been aware of the negative effects of sugar for some time and have been wanting to cut back, but it’s so hard because sugar and/or sugar substitutes are in practically everything. I’ve also been really confused about whether fruit should or shouldn’t be avoided, and if so, which ones. This was very helpful and I think I finally have a better understanding on how to go about tackling my sugar addiction. Thank you!

  • Kathy

    Hi my mother died from sugar. Sweet n low. But no cancer. 78 years old. Type 1 diabetic she cheated all the time n ate lots of fruit loved her strawberries! Stupidly ate lite corn syrup! Live nectarines n peaches n pineapple! By the age of 78 her sugar was up to 400! It killed her kidneys n bladder n colon leaving her in diapers! She could hardley walk with a walker kept falling. It caused congenital heart deases to. She needed a new heart valuve also. She used Sweet n Low Saccharin! My father got prostate cancer n bladder cancer from sugar or saccharin! Fight’s it with a TB flush at the Urology office.

    Im having bladder problems to. Been using Sweet n Low for about 10yrs! Stupidly! The government is poising us! Y not just drop a gas bomb on us like the President of Syria! !

    I need to get a urine test to check for Cancer cells. I will get two from two differt doctor’s to see if one is a scammer n getting kickbacks from the Urology drs!!

    21st Oncology in ft myers Fl was altering record’s to show patients had Cancer when they didn’t! So at least get two opinions from two different
    Doctor’s because their fucking all scammers!