Sugar, why you don't need to give it up for your health, from Saga Magazine, 2026 01 13

[Colin Howard]

Greetings,

I found this a nicely balanced article and agree with the author's
conclusion.

Expert nutritionist Alex Allan has the facts about how bad sugar actually is
for us and why we don't need to give it up completely for our health.
By Alex Allan | Published - 12 Jan 2026

Over the past few years, sugar has been singled out as one of the main
culprits in the rise in obesity, type-2 diabetes and other chronic health
conditions.

It has been labelled addictive, inflammatory and even, in some instances,
poisonous. Many people have taken this to mean, cutting out all sugar is the
secret to good health. But is it really true?

The history of sugar

Sugar, in one form or another, has been part of the human diet for thousands
of years. Naturally occurring sugars are found in fruits, vegetables, dairy
products and even wholegrains.

In these foods, sugar comes nicely packaged up with fibre, vitamins,
minerals and phytonutrients which help regulate how it is absorbed and
metabolised.

For example, the absorption of fructose in a whole apple is slowed down by
fibre and accompanied by antioxidants and polyphenols, which offer
additional health benefits.

The sugars found in fruit and vegetables are much better for you

The history of sugar tells us a lot about why it has become so problematic
today. Small amounts of natural sweeteners like honey and fruit have long
been part of human diets.

But with the expansion of colonial trade in the 17th and 18th centuries,
sugar became more widely available and affordable. By the 19th century,
technological advances in refining allowed for mass production of white
sugar, stripping away the minerals found in raw cane and beet.

Just as roller milling transformed bread, so industrial refining transformed
sugar from a rare luxury into a cheap everyday staple, paving the way for
its dominance in modern processed foods.

The problem with sugar

The main problem lies in free sugars, which are the kind added to food and
drinks, or released during food processing such as juicing or refining. This
type of sugar hits the bloodstream rapidly and can cause sharp glucose
spikes, along with the consequent energy crashes.

Over time, diets high in free sugars are strongly linked with weight gain,
insulin resistance, type-2 diabetes, cardiovascular disease, fatty liver and
dental decay.

The World Health Organisation recommends keeping free sugars to less than
10% of daily calories, ideally closer to 5%, which is about 25-50 grams
(6-12 teaspoons) per day. But it's worth noting a single can of cola
contains around 35 grams.

The rise of hidden sugars

The rise of industrial food processing has dramatically changed the way we
consume sugar.

In the mid-20th century, the food industry discovered, adding sugar not only
improved flavour but also increased shelf life and encouraged over-eating,
great for selling more products.

Today, sugar is hidden in countless products, from cereals and sauces to
ready meals and breads, they even put sugar in gravy! When combined with
fat, salt and flavourings, it creates "hyperpalatable" foods which activate
brain reward pathways, encouraging cravings and frequent snacking.

This shift towards ultra-processed foods (UPFs) is now considered one of the
biggest drivers of modern diet-related disease. Numerous studies in recent
years have linked high UPF consumption with obesity, type-2 diabetes,
cardiovascular disease and depression.

Too much free sugar can cause an energy crash

Why sugar can be bad for our health

Certain groups need to be especially cautious. People with type-2 diabetes,
pre-diabetes and insulin resistance must carefully manage their intake of
free sugars to prevent destabilising their blood sugar.

Those with polycystic ovary syndrome (PCOS) or fatty liver disease also
benefit from minimising added sugars. And for dental health, frequent
exposure to sugary snacks and drinks is one of the strongest risk factors
for tooth decay.

Sugar and autoimmune conditions

There is also emerging evidence around the role of excess sugar in
inflammation and autoimmune conditions.

Diets high in free sugars may increase markers of systemic inflammation,
such as C-reactive protein and can negatively influence the gut microbiome.

In some people with autoimmune conditions, this inflammatory effect may
exacerbate symptoms. Research has suggested a high sugar intake could worsen
outcomes in conditions such as rheumatoid arthritis or inflammatory bowel
disease, although results vary and more studies are needed.

While sugar is unlikely to be the sole driver of autoimmunity, reducing free
sugars and ultra-processed foods may help to lower your overall inflammatory
load, which can be particularly valuable for those with underlying
autoimmune conditions.

Is all sugar bad?

That said, not everyone needs to avoid sugar completely. Naturally occurring
sugars in whole fruits, vegetables and dairy are not linked with negative
health outcomes and these foods provide important nutrients.

What matters is the context, a sweet treat after a balanced meal is very
different from sipping sugary drinks throughout the day. Pairing
carbohydrate-rich foods with protein or healthy fats (for example, yoghurt
with berries and nuts, or oatcakes with hummus) slows glucose absorption and
helps balance blood sugar.

The verdict, is sugar bad for us?

So, what's the truth about sugar? Like bread, the answer is nuanced. Sugar
itself isn't the sole villain, it's the modern excess of free sugars and
ultra-processed foods which cause harm. For most people, focusing on quality
and moderation is the best strategy.

Whole, minimally processed foods with natural sugars can be part of a
healthy diet, while free sugars should be kept to a sensible minimum. Listen
to your body and pay attention to how different foods may affect your energy
levels. Always seek professional guidance if you're unsure.

Good health comes from balance and consistency, not from demonising a single
nutrient.
Written by: Alex Allan

Alex Allan is a Registered Nutritional Therapist, Certified NLP Practitioner
and Certified Health Coach.

With more than 20 years experience, her nutritional advice has been featured
on Channel 4, national newspapers and magazines.

Colin Howard, living in Southern England.