Is sugar healthy or unhealthy?

no sugar

Sugar is a common food item in our diet. Our concern is wether sugar is healthy or unhealthy. Sugar is nothing but glucose and as we know our body requires constant supply of glucose for functioning of brain cells and eye cells. So it would be wrong to say that sugar is bad.

young-girl-with-ginger-heart-200x300 Sugar i.e glucose is the only form of nutrient that our body absorbs to supply energy. Apart from energy to the body cells it is the only form which muscles use for energy. So daily and constant intake of sugar becomes necessary. But when we look at our diet we do not eat adequate amount of sugar that can fulfill entire body’s requirement. So how do our body gets energy constantly throughout the day?

We all know that our meal consist of carbohydrates, proteins, fats, vitamins and minerals. Carbohydrates are complex form of sugar. So when we eat carbohydrates it gets metabolized in the body and gets broken down to sugar and gets absorbed in the body. So majorly our meal comprises of carbohydrates which fulfills body’s requirements.

So if sugar has so many benefits then why is it said that eat less sugar. So here I would like to make it clear that when we say eat less sugar that is because of the only reason that there are many other sources from where we can get these sugar but in complex form for e.g. grains, cereal, fruits, vegetables etc. When you closely observe a dieter the one thing they crave about is sugar and confectioneries ( because if meals are not placed at regular intervals there is depletion in sugar levels in the body so then they crave for sugar.sugar

What happens when we eat excess plain sugar? Sugar is a food which has empty calories, empty calories means that sugar just has calories without any other nutrient. Sugar  also includes candies, pastries, carbonated drinks etc. So instead of having plain sugar which gives just calories it’s wise to use carbohydrate source which has carbohydrates, proteins, fats & fiber.

When we eat excess sugar it is stored in the form of fat. So in order to have low body fat it becomes necessary that you track your sugar/ carbohydrate intake. So here I would like to advice that 3tsp (1tsp-20Kcals) of additional plain sugar is sufficient to meet daily requirements. Here once again it is proved that anything in excess is harmful.


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Neha Kava

National Registered Dietitian at
Neha Kava is a National Certified Registered Dietitian in India. She likes to share her knowledge about daily health, nutritition and diet tips. You can contact her for online counselling on

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