Fashion and new trends change their relevance year after year. Just as fashion houses set the tone in the fashion industry, marketing in the food industry is no less inventive when it comes to launching new trends. The era of fat-free products is almost over, and it has been replaced by the era of sugar-free foods. Today, sugar is increasingly becoming the subject of debate and demonization — it's often blamed as the main culprit behind most health problems. But what exactly is sugar, and is it really the root of all evil? Let's find out.
What is sugar, and is it really the cause of so many problems?
Let’s take a closer look at sugar — from the perspective of industrial production and biochemistry.
Most often, sugar is associated with refined white sugar, which undergoes a specific purification process (refining) during industrial manufacturing. In the course of processing raw materials such as sugar beets or sugarcane, we obtain pure sucrose — the very sugar we later see on store shelves.
From a Biochemical Perspective - sugar is a general name for a group of carbohydrates that have a sweet taste. Most often, the term "sugars" refers to low-molecular-weight or simple carbohydrates - such as sweets, pastries, syrups, and sugary fruits. These are absorbed into the bloodstream quickly, causing a rapid spike in blood sugar levels, followed by a sharp drop. As a result, we soon feel hungry again.
Polysaccharides, or complex carbohydrates - found in grains, vegetables, legumes, and similar foods - have a more complex molecular structure. They break down more slowly, providing a longer-lasting feeling of fullness.
Let’s take a look at the most common myths about sugar - its production and its effects on the body.
Myth 1: Sugar Leads to Weight Gain
There is a common belief that sugar by itself causes weight gain; however, this is not entirely true. It is important to understand exactly how sugar affects the body and which factors actually determine weight gain.
How does sugar affect the body?
Sugar is a source of energy. When we consume simple sugars, they are quickly absorbed into the bloodstream and provide the body with glucose, which is used to produce energy. Due to the simple molecular structure of these sugars, the body doesn’t have to work hard to extract energy from them: the calories are delivered almost instantly. However, this does not mean that sugar alone causes weight gain. Weight gain results from consuming more calories than we burn — regardless of which nutrients those calories come from. Yes, 200 calories from a slice of cake and 200 calories from a chicken breast differ in nutritional content and health benefits, but in terms of energy, they are equal. It’s like how high-quality and low-quality fuel both deliver the same amount of energy to an engine.
How Can Sugar Contribute to Weight Gain?If you consume sugar in excessive amounts and don’t burn off that energy, the excess can be stored as fat — just like with any other food. It’s the overconsumption of sugar, not sugar itself, that leads to unwanted weight gain.
Habit and Hidden CaloriesWe often don’t notice how we go from eating one candy to five, order sugary drinks out of habit, or buy desserts loaded with empty calories. These foods offer only short-term satiety, and soon we’re hungry again.
The key to a healthy, balanced body lies in learning to assess your diet and make smart choices in favor of variety and balance. Once you master the art of mindful eating, you can absolutely treat yourself to a dessert — yes, even one with sugar — without harming your figure.
Myth 2: Industrial sugar causes physical dependence
The question of sugar addiction continues to spark debate and attract the attention of leading researchers of our time. And for good reason. After all, who hasn't found it nearly impossible to resist a second slice of cake or just one more piece of chocolate? But the truth is, it’s more complicated than it seems.
There’s no shortage of studies exploring the phenomenon of “sugar obsession.” Yet, most of them agree on one point: excessive sugar consumption is more of a habit—or an emotional craving for pleasure—than a true physical addiction.
When we eat something sweet, the brain responds by releasing dopamine—the “feel-good” chemical—creating a sensation of pleasure. And that blissful little burst of brain chemistry? It can make us reach for something sweet again and again.
Here’s another curious fact: very few people actually crave sugar in its pure form. Think about it—sugar on its own isn’t all that exciting. No one dreams of crunching down a couple of spoonfuls of plain white sugar after dinner. But give us a slice of creamy cheesecake, and suddenly that sweet-fat combo becomes irresistible.
Because our brains are wired to respond most positively to that very combination—sugar and fat. From an evolutionary and physiological standpoint, it makes perfect sense: these are the most energy-dense foods, ideal for survival and storing up reserves.
We're no longer hunter-gatherers facing famine. Supermarket shelves are overflowing, and food is more accessible than ever. Yet our brains are still operating with the same ancient instincts. And that’s one of the biggest modern-day challenges: learning to adapt to a new reality by developing new behavioral patterns—including how and why we eat.
Study ("Westwater et al., 2016, Neuroscience & Biobehavioral Reviews")At present, there is no conclusive evidence that sugar causes chemical dependency. The issue of excessive sugar consumption is more closely linked to eating habits—the desire to enjoy tasty food—rather than a specific craving for sugar itself.
Study ("Gearhardt et al., 2011, Yale Food Addiction Scale")Some individuals do exhibit signs of “food addiction,” particularly toward the combination of sugar and fat (think pastries, chocolate).
This response isn’t just about sugar—it’s also driven by the high calorie content of such foods.
So what does this mean? That refined sugar alone isn’t to blame for our eating behaviors?Quite convincing, isn’t it? Yes, indeed.
Myth 3: White sugar contains added chemicals and bleaching agents.
Let’s get the facts straight. How is sugar actually produced on an industrial scale?
Refined sugar is made from:
Sugarcane (in tropical countries such as Brazil, India, and Thailand)
Sugar beets (in temperate regions like Russia, Germany, and France)
Stages of refined sugar production:
1. Extracting sugar juice
Sugar beets are shredded and treated with hot water to extract the sugar.
Sugarcane is crushed and pressed to release its juice.
2. Juice purification
The juice is cleaned of impurities such as plant fibers and other solids.
3. Evaporation and crystallization
The juice is boiled to evaporate water and concentrate it into syrup.
As the syrup cools, sugar crystals begin to form.
4. Centrifugation
The crystals are separated from the remaining liquid (molasses) using centrifugal force.
The result is raw, unrefined sugar, which typically has a yellow or brown tint.
5. Refining (purification)
The raw sugar is dissolved in water and purified using activated carbon or ion-exchange resins to remove molasses residue and natural pigments.
It is then re-evaporated and re-crystallized.
6. Final drying and packaging
The sugar crystals are dried, sifted, and packaged.
The final product is white refined sugar with 99.9% purity—produced entirely through natural physical and chemical processes, without the use of chemical additives or bleaching agents.
Myth 4: Honey is better than sugar.
What’s the difference between honey and sugar?
Composition and biochemistry:
Table sugar (sucrose) is made up of 50% glucose and 50% fructose.
Honey contains about 30–40% glucose and 30–40% fructose, along with trace amounts of vitamins and minerals. However, these nutrients are present in such small quantities that you'd have to consume large amounts of honey to gain any real benefit—something that could actually be harmful.
What’s more, when honey is heated, it loses a significant portion of its vitamins, essentially turning it into... sugar.
Conclusion:The difference between honey and sugar is minimal. As always, moderation is key.
Myth 5: Brown sugar is healthier than white sugar.
Difference between brown and white sugar:
Both brown and white sugar are forms of sucrose (C₁₂H₂₂O₁₁), but they differ in processing methods, composition, and some properties.
1. How are these sugars produced?
White sugar (refined):
Made from either sugarcane or sugar beets.
Undergoes full refining: molasses and impurities are completely removed.
Then crystallized and dried, resulting in pure sucrose.
Brown sugar:There are two main types:
Unrefined brown sugar – naturally retains some molasses after cane juice is evaporated.
Refined brown sugar – white sugar with molasses added back in for flavor and color.
2. Which sugar is healthier?
In terms of calories and glycemic index (GI ≈ 65), both are nearly the same.
Brown sugar contains slightly more minerals, but the amounts are so small they offer no meaningful health advantage.
The real difference lies in taste and texture, not in nutritional value.
Conclusion:If you’re looking for a “healthier” option, the difference is minimal. The most important thing is to manage your overall sugar intake.
Myth 6: Fructose is healthier than sugar.
Fructose is often marketed as a “healthy” alternative to regular sugar—especially for diabetics or those trying to lose weight. But scientific research tells a different story: this belief is a myth, and in some cases, fructose may actually have more harmful effects than regular sugar.
1. What is fructose?
Fructose is a simple carbohydrate (a monosaccharide) naturally found in fruits, honey, and certain syrups.It tastes sweeter than glucose or sucrose, which is why it's commonly used as a sweetener.
2. Why can fructose be more harmful than regular sugar?
Fructose is metabolized differently in the body:
Unlike glucose, which can be absorbed by all cells, fructose is processed almost exclusively in the liver.
Excessive intake can lead to excess calorie consumption, contributing to weight gain and putting strain on the liver.
A revealing study
(Stanhope et al., 2009, Journal of Clinical Investigation)
One group of participants drank glucose-sweetened beverages, the other consumed drinks with fructose.
Those who consumed fructose gained more visceral fat—the type of fat that surrounds internal organs.
This doesn't mean that fructose is inherently dangerous or directly causes obesity. Rather, it confirms a key point:
It’s not the product itself, but the lack of control in consumption that leads to negative health outcomes.
Myth 7: Sugar substitutes are better than sugar.
At first glance, sugar substitutes seem like the perfect solution: no calories, no cavities, and no blood sugar spikes. But there are some important nuances that make them not always the better choice. Let’s take a closer look.
What do we know?
While sugar substitutes don’t raise blood glucose levels, some—such as sucralose and saccharin—may alter gut microbiota, which plays a key role in overall health.
Certain substitutes like xylitol, sorbitol, and maltitol can cause gastrointestinal issues. In large amounts, they may have a laxative effect, causing bloating and discomfort.
Erythritol, considered one of the safest options, can still cause gas or bloating if consumed excessively.
Aspartame breaks down into phenylalanine and methanol.However:
Phenylalanine is only dangerous for individuals with phenylketonuria, a rare genetic disorder.
Methanol is naturally found in fruits and vegetables and is not harmful in small amounts.
When consumed within approved limits, aspartame is considered safe.
Sweeteners continue to divide opinion. Some view them as a healthy alternative, while others remain skeptical. One key point is this:
Not all sugar substitutes are the same.
Natural sweeteners like stevia, erythritol, and xylitol are generally regarded as safe.
Artificial sweeteners (e.g., aspartame, saccharin, cyclamate) are still under investigation, though current evidence supports their safety within recommended limits.
Myth 8: “Sugar-free” means zero calories.
While sugar substitutes can reduce calorie content, they don’t eliminate the need for balanced nutrition.
When we see the label “sugar-free,” we often assume the product is healthier—and may end up eating more than we originally planned. For example, sugar-free chocolate may contain xylitol or maltitol, which still provide calories and carbohydrates.
Example:
Regular chocolate (100 g): 540 kcal
“Sugar-free” chocolate (with maltitol): 480 kcal
The difference is small, but many people eat twice as much, thinking it’s “healthier.”
Hidden Carbs & Sugar Substitutes
You’ll often see a bold label claiming SUGAR-FREE, and that’s all it takes—we toss it straight into our cart: “Make it two!”
Yes, the ingredient list might not mention “sugar,” but instead it might include:glucose syrup, Jerusalem artichoke syrup, honey, fructose, maltitol—and all of these still raise blood sugar levels and contain calories.
The ironic truth?Many products marketed as “sugar-free” or “fitness” have just as many carbs as their regular, sugar-laden counterparts. That’s why it’s so important to check the ingredients and nutritional values before buying.
Also, plenty of “sugar-free” products still contain natural sugars (like fructose)—which can still contribute to weight gain if overconsumed.
Conclusion: the note “sugar-free” doesn’t mean diet-friendly, healthy, or low-calorie.Read the back of the label—and don’t let marketing tricks fool you.
Myth 9: White sugar causes diabetes
This is one of the most common misconceptions—but sugar on its own does not cause diabetes. However, excessive sugar intake can indirectly increase the risk of developing type 2 diabetes. Let’s break it down.
1. Type 1 vs. Type 2 Diabetes: What’s the difference?
To understand whether sugar plays a role in diabetes, it’s important to distinguish between the two main types:
Type 1 diabetes is an autoimmune condition where the body stops producing insulin.It is not linked to sugar consumption.
Type 2 diabetes is a metabolic disorder where the body’s cells become insulin resistant—they stop responding effectively to insulin.This type is more commonly associated with diet and lifestyle.However, the process works like this:First comes excess weight, then insulin resistance.Lose weight—and cell sensitivity to insulin improves.It’s not the other way around!
2. Why sugar isn’t a direct cause of type 2 diabetes
Type 2 diabetes is triggered by a combination of factors, including:
Genetic predisposition
Excess body weight
Sedentary lifestyle
Too many calories from any source, not just sugar
So, where does sugar fit in?
Consuming too much sugar contributes to weight gain
Being overweight is one of the strongest risk factors for type 2 diabetes
Simple carbohydrates—including sugar—are easy to overeat, leading to excess calorie intake and fat accumulation
Visceral fat (fat around internal organs) is especially dangerous, as it increases insulin resistance
According to WHO, type 2 diabetes develops when the body can no longer effectively use insulin, resulting in elevated blood sugar levels. The main risk factors include: excess body weight, lack of physical activity and genetics.
There is no direct link between sugar consumption and the onset of type 2 diabetes.
The WHO Global Report on Diabetes confirms that the development of type 2 diabetes is a complex, multifactorial issue—and sugar alone is not the cause.
Myth 10: Sugar causes hyperactivity in children
This myth is widespread among parents—but how close is it to the truth?
1. Where did the myth come from?
The idea took root in the 1970s, after the publication of a hypothesis suggesting that certain food additives and sugar might trigger ADHD-like behavior in children.
For example, Dr. Benjamin Feingold proposed that artificial colors, additives, and sugar could influence children's behavior.Understandably, this sparked concern. However, his theory was never scientifically confirmed.
2. What does the research say?
Science does not support a link between sugar and hyperactivity.
A 1994 study published in the Journal of Abnormal Child Psychology found that parents who believed sugar would make their child hyperactive were more likely to report hyperactivity—even when the child had received a placebo.
*Another study (New England Journal of Medicine, 1995) tested children's reactions to sugar vs. sugar substitutes and found no significant difference in behavior.
The U.S. National Institutes of Health (NIH) has also stated that sugar does not cause hyperactivity in children.
Conclusion: What we often interpret as a “sugar rush” is more likely the result of parental expectation or context—such as birthday parties, excitement, or overstimulation—rather than sugar itself.
Research conclusion
Sugar alone isn’t to blame for weight gain—and it isn’t a threat to your health if you take responsibility for your lifestyle and build a balanced diet.
If a person is physically active and eats a nutrient-rich, well-balanced diet, a small amount of sugar won’t do any harm.But when physical activity is low, and there’s overeating—especially of sweets, it can lead to weight gain and even metabolic disorders.
Sugar itself is not dangerous.What truly matters is your total calorie intake and your overall lifestyle.
Solution
Move more – exercise, go for walks, stay active throughout the day.
Watch your total calorie and macronutrient intake—not just sugar.
Choose whole foods over processed sweets and snacks.
Stay active, eat mindfully, treat yourself from time to time - and always remember: moderation is everything.
