Link to follow us in all socials: strengthanddiet.com/linksReference Studies 🔑 1. Sugar is not toxic in moderation Fructose-containing sugars only cause harm when consumed in excess calories. When part of a balanced energy intake, they don’t increase risk for metabolic diseases. (Ha et al., 2015) 🧠 2. Glucose is essential for brain function The brain uses glucose as its primary energy source. Total sugar restriction may impair cognition, focus, and emotional regulation. (Van den Berg, 2011) ⚖️ 3. It’s about calories—not just sugar Harm from sugar arises from calorie surplus. When sugars are swapped isocalorically with other carbs, there's no added metabolic risk. (Khan & Sievenpiper, 2016) 🩺 4. Moderation supports immunity Excess sugar can impair immunity, but some sugar is needed to fuel immune cells. A balanced intake supports immune function and recovery. (Zaitoun et al., 2018) 👁️ 5. Eye health is protected by glucose control—not sugar bans Retinal damage (diabetic retinopathy) occurs with poor long-term glucose control. Moderate sugar with stable glucose poses no direct threat. (Gill & Sattar, 2014) 🔌 6. Neuropathy risk comes from excess—not presence—of sugar Nerve damage in diabetes results from chronic hyperglycemia. Moderate sugar intake within healthy glucose ranges poses no such risk. (Misra et al., 2016) 🧠 7. Severe restriction can cause hypoglycemia Especially in diabetics or active individuals, cutting too much sugar can cause low blood sugar, leading to confusion, fainting, and seizures. (Bhasin et al., 2009) 🩸 8. Kidney risks tied to chronic overconsumption—not dietary sugar alone Diabetic nephropathy is caused by long-term high glucose levels. Proper diet management—not sugar elimination—is protective. (Ha et al., 2015) 🦵 9. Amputations result from uncontrolled diabetes, not sugar itself Limb loss is associated with years of poor glucose control. Reducing sugar intake helps, but moderate use in a well-managed diet does not directly cause this outcome. (Erickson & Slavin, 2015) 🧃 10. Natural sugar sources (like fruit) provide benefits Fruits contain sugar but also offer fiber, vitamins, and antioxidants. Whole fruit is associated with better metabolic outcomes, unlike sugary drinks. (Gill & Sattar, 2014) 📦 11. Added sugar is not uniquely harmful compared to other energy sources Studies show added sugar is not more dangerous than other refined carbohydrates when total calories are controlled. (Erickson & Slavin, 2015) 🌍 12. A balanced diet is more sustainable than extreme sugar avoidance Blanket sugar bans are unrealistic. Educating for moderation, portion control, and whole food patterns is more effective and evidence-based. (Bahl & Bird, 2020)
