Does the body need sugar? Role in the body and how much to consume

Sugar has a PR problem. It’s been blamed for everything from afternoon crashes to “why are my jeans doing that?”
But sugar is also… literally in your blood. So what’s the truth: does the body need sugar, or could we all
ghost it forever and live happily ever after with kale and willpower?

Let’s clear it up (without demonizing birthday cake). We’ll talk about what “sugar” actually means, what your body
does with it, how much is considered reasonable, and how to cut back on added sugars without feeling like you’ve
joined a flavorless monastery.

First: what do we mean by “sugar”?

Sugar vs. carbs vs. “added sugar”

In everyday speech, “sugar” often means table sugar (sucrose) or sweet foods. In nutrition, it’s broader:
sugars include glucose, fructose, lactose (milk sugar), and more. Here’s the key distinction:

• Naturally occurring sugars: found in whole foods like fruit (fructose) and milk/yogurt (lactose).
• Added sugars: sugars and syrups added during processing or preparation (including honey and juice concentrates).

Your body reacts to sugars mainly through how they affect blood glucose (blood sugar) and insulin, but the health
impact often depends on the package: fiber, protein, fat, vitamins, and mineralsor the lack of them.
An apple and a candy are both sweet, but one comes with fiber and nutrients, and the other comes with… shiny wrappers.

How to spot added sugars on the label

In the U.S., the Nutrition Facts label lists Total Sugars and Added Sugars in grams,
plus a % Daily Value for added sugars. This is incredibly useful because it separates sugars naturally present in
foods (like plain milk) from sugars added during manufacturing (like many flavored yogurts).

So… does the body need sugar?

Your body needs glucosebut that’s not the same as “you must eat added sugar”

Glucose is the main sugar in your blood and a major fuel source for your body. After you eat, your body breaks down
many foods (especially carbohydrates) into glucose and releases it into your bloodstream. Your pancreas responds by
releasing insulin, which helps move glucose into cells to be used for energy.

Here’s the twist: you don’t have to eat table sugar to get glucose. Your body can get glucose from:

• Carbohydrates (like oats, rice, beans, potatoes, fruit): broken down into glucose.
• Stored carbohydrate (glycogen): your liver and muscles store glucose for later.
• Non-carbohydrate sources: your body can make glucose when needed (a normal process called gluconeogenesis).

Translation: your body needs a steady supply of energy, and glucose is a big part of that storybut it doesn’t require
a daily delivery of added sugars. You can meet your body’s fuel needs with nutrient-dense foods that contain carbs,
without “mainlining” added sugar.

What about the braindoes it “require” sugar?

The brain uses a lot of energy, and glucose is a major fuel source. Nutrition authorities have noted that a
recommended dietary allowance (RDA) for carbohydrate (not “added sugar,” but total carbohydrate from foods) is based
on the amount of glucose the brain uses each day.

Important nuance: the guidance is about carbohydrate as a macronutrient categorynot about spooning
sugar into coffee. Carbohydrate-rich foods can be highly nutritious (think beans, fruit, whole grains, and dairy).

Can the body adapt to lower-carb patterns?

Yeshumans are metabolically flexible. When carbohydrate intake is lower, the body can use fat-derived fuels (including
ketones) for part of its energy needs, and the liver can help maintain blood glucose between meals. That said, extremes
aren’t necessary for most people, and certain groupslike kids/teens, pregnant people, and people with medical conditions
should talk with a clinician before making major diet shifts.

What sugar does in the body (the useful stuff)

1) Fuels cellsespecially during quick energy needs

Glucose is a fast, efficient fuel. During higher-intensity activitysprinting, sports, heavy liftingyour muscles rely
heavily on carbohydrate stores (glycogen) for quick energy.

2) Supports normal blood sugar balance between meals

When you haven’t eaten for a while, your liver can release glucose from stored glycogen to help keep blood sugar in a
typical range. This is one reason most healthy bodies can make it through an overnight fast without turning into a
snack-hunting gremlin at 3 a.m.

3) Helps power the brain and nervous system

The brain is energy-hungry. Glucose is a major fuel source, and your body prioritizes keeping blood glucose available.
This doesn’t mean “eat candy for focus.” It means stable meals with fiber and protein can help avoid spikes and crashes.

4) Plays a role in hormone signaling

Blood glucose rises after meals and triggers insulin release. Insulin helps move glucose into cells and also influences
how the body stores energy. This system is normal and essentialbut frequent, large added-sugar hits (especially from
sugary drinks) can make it harder to maintain stable energy and may contribute to health problems over time.

How much sugar should you consume?

There’s no daily requirement for added sugars

Added sugars aren’t essential nutrients. You can live a full, delicious life without them. (Yes, even if your group chat
insists “life is too short.” Life is also too short for feeling tired all afternoon.)

U.S. guideline: keep added sugars under 10% of daily calories

The Dietary Guidelines for Americans recommend that people age 2 and older keep added sugars to less than 10%
of total daily calories. For a 2,000-calorie pattern, that’s about 50 grams of added sugars per day.
Children under 2 are advised to avoid foods and beverages with added sugars.

American Heart Association: a tighter target for many adults

The American Heart Association suggests even lower daily limits for added sugars for many adults:
about 25 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men.

Use the label: % Daily Value for added sugars

On Nutrition Facts labels, the Daily Value for added sugars is based on 50 grams/day (for a 2,000-calorie diet),
which matches the “10% of calories” guideline. The %DV can help you quickly gauge whether a serving is low, moderate, or high
in added sugarwithout doing math in the grocery aisle like it’s a pop quiz.

Where most added sugar sneaks in (spoiler: it’s not always dessert)

Added sugars show up in obvious places (cookies, candy), but a lot of intake comes from drinks and everyday items.
Sugar-sweetened beverages are a major source of added sugars in the American diet, and frequent intake is associated
with several health risks. Even “not-that-sweet” foodslike sauces, bread, cereal, and flavored yogurtcan add up.

Real-world example: the soda math is wild

A 12-ounce can of Coca-Cola contains 39 grams of sugar. That’s already near the AHA daily limit for many men
and well over the AHA daily limit for many womenbefore you’ve eaten a single bite of food.

What happens when you regularly overdo added sugar?

One sugary snack won’t break your body. The concern is pattern: high, frequent intakes of added sugars can crowd out
nutrient-dense foods and make it harder to meet nutrition needs without excess calories. Over time, high intakeespecially
through sugary drinkshas been linked with weight gain and increased risk for conditions like type 2 diabetes and heart disease.

Common (and relatable) signs your intake may be higher than you think

• Energy rollercoaster: big spikes followed by the classic “why am I so sleepy?” crash.
• Constant cravings: sweet taste drives “more please” faster than most foods with fiber/protein.
• Dental trouble: sugars feed oral bacteria that produce acid, which can damage teeth and raise cavity risk.
• “Healthy” foods that aren’t: granola bars, flavored coffee drinks, sweetened yogurt, and cereal can be stealthy.

How to reduce added sugar without becoming the “no fun” person

1) Start with drinks (biggest win for most people)

Sugary drinks are easy to consume quickly and don’t fill you up much. Try swapping one daily sweet drink for water,
sparkling water, or unsweetened tea. If you need flavor, add citrus, mint, or frozen berries.

2) Aim for “less sweet” over “never sweet”

Your taste buds adapt. If you cut sugar from coffee graduallysay, reducing sweetener by 25% each weekmany people find
they stop missing it. Going from “dessert-level latte” to “black coffee” overnight is a great way to get mad at coffee.

3) Pair carbs with protein and fiber

Meals and snacks that include protein (eggs, Greek yogurt, tofu, nuts) and fiber (fruit, beans, whole grains) tend to feel
more satisfying and may help support steadier energy compared with refined carbs and added sugars alone.

4) Read labels like a detective, not a judge

Look at Added Sugars on the label. This isn’t about “good” or “bad” foodsit’s about knowing what you’re
getting so you can choose intentionally. If a cereal has a lot of added sugar, you might mix it with a lower-sugar one, or
add fruit and nuts to make it more filling.

5) Keep sweetness in places that bring real joy

If you’re going to spend your sugar budget, spend it on something you genuinely love. A warm cookie you savor beats mindless
sips of sugary coffee you barely taste. This is not science. This is wisdom.

Bottom line: do you need sugar?

Your body needs energy, and glucose plays a major role in fueling cells and supporting normal function. But you don’t need
added sugars to do that. Most people do best focusing on minimally processed carbohydrate sources (fruit, vegetables,
whole grains, beans, dairy if tolerated) and keeping added sugars within recommended limits.

If you have diabetes, prediabetes, frequent hypoglycemia, an eating disorder history, or any medical condition that affects
nutrition, your “right” amount may be differentso personalized guidance from a clinician or registered dietitian is a smart move.

Experiences: what it actually feels like to change your sugar habits (about )

Most people don’t wake up and announce, “Today I shall reduce added sugars.” It usually starts with a small moment:
realizing the afternoon slump hits like clockwork, noticing constant snack cravings, or seeing “Added Sugars: 18g” on a
“healthy” yogurt and feeling personally betrayed.

A common first experience is that cutting back feels easiest when you start with drinks. People often report that swapping
one daily soda or sweet coffee for water or unsweetened tea is surprisingly powerfulpartly because sugary drinks can deliver
a lot of sugar fast, and partly because you don’t miss them as much as you expected once you find a replacement you like.
Some go for sparkling water with lime; others do iced tea with a splash of lemon. The goal isn’t to suffer; it’s to make the
default option less sugary without making life bland.

The next experience many people notice is “taste bud recalibration.” At first, foods might taste less excitingespecially if
you’re used to very sweet cereals, pastries, or flavored coffee drinks. But after a couple of weeks of gradually reducing
sweetness, a weird thing happens: the old favorites can start tasting too sweet. People describe it like turning down
the volume on a song and realizing the lyrics were always there. Fruit can taste sweeter, and plain yogurt with berries can
feel like an actual treat rather than punishment in a bowl.

Another super relatable experience is label shock. Once you start looking at “Added Sugars,” you find it in places you didn’t
invite it: salad dressing, pasta sauce, ketchup, granola bars, “protein” snacks, and even some breads. The practical takeaway
isn’t to fear every gramit’s to spot where sugar is doing real work (like making a dessert a dessert) versus where it’s just
hanging out because processed foods love a sweet edge. Many people settle into a rhythm: choose lower-added-sugar versions for
everyday staples, and keep sweet treats as intentional “yes” foods rather than background noise.

People also often learn that stable energy is less about “never eat sugar” and more about pairing. For example, having
a sweet snack alone might lead to quick hunger later, but pairing something sweet with protein or fiber can feel steadier:
apple + peanut butter, yogurt + nuts, or a meal that includes whole grains and vegetables. The experience is often described
as fewer spikes and crashesand fewer “I need something sweet right now” emergencies.

Finally, a big lesson is flexibility. The most sustainable approach usually isn’t perfection; it’s a plan you can live with.
Many people do well when they save added sugars for moments that matterholidays, birthdays, a dessert they loveand keep the
rest of the week more balanced. That’s not “falling off the wagon.” That’s just being a human who eats food.