You’re snuggled up on the couch, tissues in hand, battling the sniffles and body aches. As your body fights off illness, a peculiar urge creeps in—an intense craving for sugar and carb-laden comfort foods like chocolate, pastries, and bread. But why does this happen, especially when sickness often suppresses appetite? The answer lies in the complex interplay between our immune system, brain chemistry, and metabolic needs.

Understanding why your body craves sugar when you’re sick is the first step in making healthier choices. While the desire for sugary comfort foods is driven by biological and psychological mechanisms, indulging too much can be counterproductive to recovery. Instead of reaching for refined sugars, opt for nutrient-rich foods that provide long-lasting energy and support immune function.

The next time you are sick and crave a sweet something, try one of these instead: honey in tea, fresh fruit, or complex carbohydrates like whole grains. These can provide your body with the comfort and energy it seeks—without the unwanted side effects of refined sugar.

What Causes You to Crave Sugar When You Are Sick

Food craving is not just about taste; it is a combination of emotion, behavior, physiological reaction, and even evolutionary mechanisms. When you are ill, your body requires more energy to fuel the immune system and to enhance hunger signals. But sugar and carbohydrate craving is more than anything else because of the following reasons:

1. Immune System's Energy Requirement

When you become ill, your immune system works overtime, releasing an attack on intruding bacteria and viruses. All this extra work requires more energy, which the body attempts to replenish with quick and easy-to-digest sources—carbohydrates and sugar.

The stress of disease also triggers the release of cortisol, a hormone that helps mobilize stored energy stores by breaking down stored glucose. This creates a physiological state in which the body craves energy-rich foods to support immune function. Foods like high-sugar foodstuffs produce a rapid release of glucose and therefore temporary relief of the energy demands of the immune response.

2. Hunger Hormone Ghrelin and Its Function

Ghrelin, often referred to as the "hunger hormone," is secreted by the stomach to stimulate hunger in the brain. When the body recovers from illness and fights disease, metabolic activity increases as it restores tissues and fights disease, causing increased ghrelin secretion. That increase in ghrelin stimulates hunger for high-calorie foods, such as those containing carbohydrates and sugar, that provide an immediate boost of energy.

3. Reward System of the Brain and Sugar's Role in Comfort

The brain's reward system is one of the primary reasons we reach for sugar foods when we are sick. Glucose, the brain's primary source of fuel, is quickly absorbed from sugary and carbohydrate foods. This quick use stimulates the release of dopamine and serotonin, neurotransmitters associated with pleasure and mood.

Dopamine provides a temporary sense of comfort, which can be especially appealing when you’re feeling unwell. Serotonin, often referred to as the "feel-good hormone," is linked to carbohydrate consumption. In fact, studies have shown that carb-rich diets can increase serotonin levels, temporarily improving mood and reducing feelings of discomfort.

4. Downside of Sugar Cravings

While indulging in sweet treats might seem harmless when you are sick, excessive sugar use has negative effects on health and healing. Here's why:

Increased Inflammation: Excess sugar use can create systemic inflammation, which will worsen the symptoms of colds, flu, or other infections.

Immunocompromised Function: Research suggests that excessive sugar intake can impair the function of white blood cells and thus attenuate their ability to fight infections.

Energy Crashes: The typical "sugar rush" tends to be followed by an energy crash, leaving you worse off than you were originally.

Disturbed Gut Health: Since up to 90% of serotonin is released in the gut, excessive sugar consumption has the potential to disturb gut microbiota, immune function, and overall health.

5. Short-Lived High of a Sugar Rush

One of the most prevalent myths is that sugar is a source of long-lasting energy. While it has a tendency to make the body's blood sugar level spike, a short and ultimately ensuing crash later on causes it to induce even more fatigue and decreased alertness.

Research indicates that while carbohydrates may briefly elevate mood, they may also contribute to low energy levels after an hour of consumption. This is particularly problematic in the case of an already compromised body through illness.

In addition, frequent use of sugar has the ability to undermine impulse control with time, and so it becomes harder to resist desires and leads to an addiction pattern. For long-term users of sugar, this can create a withdrawal-like response, and therefore it is even harder to resist sugar consumption when one is ill.

What Your Brain Really Wants

In addition to mere cravings, your brain craves equilibrium in neurotransmitter function. Experiments in the 1970s and later have determined that higher carbohydrate consumption has been shown to raise tryptophan levels, the precursor to serotonin. This accounts for why candy can appear emotionally rewarding in illness.

Surprisingly, scientists have also learned that cravings for sugar are shaped to a significant degree by gut microbiota. Bacteria within the gastrointestinal system could even cause sugar cravings, particularly following antibiotics use, which would create a disturbance of gut flora.

How Can You Avoid Sugar When You Are Sick?

As much as one would love to treat themselves with sweets during sickness, excess sugar may not be the best choice in terms of recovery. Research shows that sugar interferes with vitamin absorption, reducing the body's ability to absorb vital nutrients required for immune function. It further contributes to inflammatory responses, exacerbating symptoms by exciting abnormal immune activity. It also decreases white blood cell efficiency, potentially weakening the body's inherent immune defense.

That does not imply that you must cut out sugar altogether. Natural sugars in whole foods like fruit carry essential vitamins and minerals for immune system function and satisfying cravings in a healthier way.

So, while your sweet tooth is tempting you, remember that smarter food choices can result in quicker recovery and improved sensations in the long run.

Scrolling through health blogs over a green smoothie, questioning if the sugars in my fruit bowl were undermining my best efforts. The more I looked into sugar, the more bewildering it got: natural sugars, added sugars, fruit sugars, dairy sugars—how much is too much? And does it really matter if it's from an apple or a flavored yogurt?

That one simple question—"How much natural sugar should I be consuming daily?"—sparked my dive deep into what sugar actually does in our body, and more importantly, how to indulge in it without harm or guilt. If you've ever been confused about sugar's place in your health, or unsure if you're consuming too much of the "good stuff," this article will help break down the sweet truth—one realistic bite at a time.

With increasingly high levels of obesity, heart disease, and type 2 diabetes across the world, knowing how much natural sugar we're really supposed to be eating has never been more critical. While most are aware of "added sugars" found in sweets, sodas, and desserts, natural sugars—those that occur in fruits, veggies, and milk—can still leave us wondering: How much is too much? Are all natural sugars safe? Let's sort fact from fiction.

Natural Sugar vs Added Sugar

Natural sugars are present naturally within whole foods like fruits (fructose), vegetables, and milk products (lactose). Such foods are accompanied by fiber, vitamins, minerals, and antioxidants, which buffer the effect of sugar on the body.

Added sugars, though, are sugars that are added during preparation or processing—high fructose corn syrup in a soft drink or table sugar in baked goods. Even natural sweeteners such as honey, agave, or maple syrup are added sugars when added separately to food.

It's a matter of understanding this difference: the body processes both types of sugar the same way, but the nutritional context in which they're eaten makes a huge impact.

When it comes to added sugars, there is no debate. The World Health Organization (WHO) advises added sugars to make up fewer than 10% of your daily total energy intake, better yet aiming for 5% for optimal health gains—approximately 25 grams or 6 teaspoons a day for an adult eating 2,000 calories a day.

The American Heart Association (AHA) is even more stringent:

Women: Restrict to 100 calories/day of added sugars (approximately 25 grams or 6 teaspoons).

Men: Restrict to 150 calories/day (approximately 38 grams or 9 teaspoons).

But what about fruits, vegetables, and dairy with natural sugars? Interestingly, the USDA does not provide a daily limit for natural sugars. Instead, they provide use guidelines for the food sources—fruits, vegetables, and dairy—rather than the sugar itself.

Daily Recommendations Of Natural Sugar

Fruit

The USDA recommends 1.5 to 2 cups of fruit daily. While fruits are rich in vitamins and fiber, their sugar content can vary drastically.

Low-sugar fruits: Blueberries (14.7g/medium serving), pears (17.4g).

High-sugar options: 1 cup of orange juice (20.8g), ½ cup of raisins (42.9g).

Pro tip: Prioritize whole fruits over juices or dried fruits. The fiber in whole fruit slows sugar absorption, helping to avoid blood sugar spikes.

Vegetables

Women need 2 to 2.5 cups, and men need 2.5 to 3 cups daily.

Low-sugar vegetables: Broccoli (2.16g/cup cooked), spinach (0.26g/2 cups raw), carrots (6.07g/cup raw).

Beware: Tomato juice (8.65g/cup) adds up quickly.

Selecting more fibrous, low-sugar vegetables helps maintain better blood sugar balance and long-term health.

Milk and Dairy

Strive for 3 cups a day of milk and dairy products.

Dairy sugar:

• 2% milk (12.18g/cup)
• Fruit-flavored non-fat yogurt (46.55g/cup!)
• Mozzarella cheese (0.25g/1.5 oz)
• Processed American cheese (0.16g/2 oz)

Dairy also contains lactose, a naturally occurring sugar. But watch out for yogurts and other dairy products with added sugars—that's frequently camouflaged as "fruit on the bottom" or "vanilla-flavored."

Why Is Sugar a Health Concern?

Sugar is not necessarily evil—it is the body's main source of energy. But overconsumption, especially of added sugars, is a leading cause of chronic disease:

Weight gain: Foods with added sugars provide a lot of calories but little to no fullness.

Type 2 diabetes: Repeated sugar spikes damage insulin sensitivity.

Heart disease: Sugar increases triglycerides, blood pressure, and body-wide inflammation.

Tooth decay: Sugars feed bacteria that wear away enamel and create cavities.

Fatty liver disease: Fructose-rich diets (hello, soda) lead to fat accumulation in the liver.

Added sugar doesn't provide any nutrition. And worse, when eaten in amounts greater than your calorie requirement, it's stored as fat.

How Much Sugar Is Too Much?

You're taking in too much added sugar if:

• Over 10% of your total daily calories are from sugar.
• You're taking in more than 150 calories/day (men), or 100 calories/day (women) from sugar.

Fact: One 12-ounce soda packs a punch of as much as 39 grams of sugar—the amount to put you over daily limits in one drink.

Focus on Quality, Not Just Quantity

Sugar in whole foods such as fruits and vegetables isn't the problem—it's part of a nutrient-dense package. The problem is with the sneakily added sugars in everyday products such as ketchup, cereals, salad dressings, protein bars, and "health" drinks.

Instead of being afraid of all sugar, pay attention to where it's coming from. Read labels carefully. Get stuck in whole foods. Keep processed stuff in moderation. And don't go crazy about natural sugars in your morning pear or glass of milk. But keep an eye out for the syrup in your coffee or that "healthy" granola.

Natural sugars can absolutely be part of a balanced, healthy diet. The body doesn’t distinguish between a sugar cube and a fruit smoothie when it comes to blood glucose spikes. What makes all the difference is the nutritional context. If you’re concerned about your sugar intake—whether for weight, energy, or long-term health—consult a registered dietitian. A few mindful changes could help sweeten your health without falling into the sugar trap.

Seed oils have become one of the most controversial health topics in recent years. While the seeds themselves are revered as nutrient powerhouses—packed with fiber, protein, antioxidants, and essential fatty acids—the oils derived from them are often vilified. Health influencers on social media frequently label seed oils as “toxic,” blaming them for everything from chronic inflammation to metabolic dysfunction.

But is this fear rooted in science, or is it another nutrition myth inflated by online trends? Let’s break down what seed oils really are, where the controversy stems from, and whether they truly deserve their reputation.

What Are Seed Oils?

Seed oils, also commonly referred to as vegetable oils, are extracted from the seeds of various plants. These include:

• Canola
• Corn
• Sunflower
• Soybean
• Safflower
• Grapeseed
• Cottonseed
• Rice bran
• Peanut

These oils are widely used across global cuisines and are a staple in processed food manufacturing. From salad dressings and mayonnaise to baked goods and fast food, seed oils are virtually everywhere.

It’s important to note that whole seeds (like flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds) are undeniably beneficial to health. They're rich in dietary fiber, plant protein, healthy fats, vitamins, and minerals. These nutrients support cardiovascular health, hormone balance, skin health, and even digestion.

However, the process of extracting oils—especially when done via high heat and chemical solvents—can change the nutritional quality of these seeds significantly. This is where the controversy begins.

One of the central criticisms of seed oils is that they are “highly processed.” In conventional oil production, seeds are exposed to high heat and treated with chemical solvents like hexane to extract the oil efficiently and improve shelf stability.

This process strips the oil of many of its natural antioxidants and nutrients. It may also lead to oxidation and the formation of potentially harmful compounds when oils are stored for long periods or reused for frying.

However, not all seed oils are created equally. Cold-pressed seed oils, extracted mechanically without high heat or chemicals, tend to retain more nutrients and natural flavor. They’re more expensive and have a shorter shelf life—but from a health perspective, they’re a better option.

Do Seed Oils Really Cause Inflammation?

A major concern surrounding seed oils is their high omega-6 fatty acid content, particularly linoleic acid. While omega-6 fatty acids are essential to the human body, some argue that excess intake may lead to the production of pro-inflammatory compounds like arachidonic acid.

But this theory isn’t fully supported by scientific evidence. In fact, a 2012 study in the American Journal of Clinical Nutrition found that high intakes of linoleic acid did not increase inflammatory markers in the body. Similarly, a review in Nutrition & Metabolism revealed that reducing linoleic acid intake didn’t lower levels of arachidonic acid.

So, why the persistent claim that seed oils trigger inflammation? Experts suggest that it's not the seed oils themselves but the foods they're commonly found in—fried foods, fast food, packaged snacks—that are the real culprits. These ultra-processed foods often contain added sugars, preservatives, refined carbs, and trans fats, all of which are known to promote inflammation and chronic disease.

Are Seed Oils Safe to Eat?

Yes—when consumed in moderation and as part of a balanced diet, seed oils are not inherently harmful. In fact, research indicates that replacing saturated fats (like butter and lard) with polyunsaturated fats found in seed oils can reduce the risk of cardiovascular disease and type 2 diabetes. A 2018 meta-analysis in the Journal of Lipid Research supports this claim.

However, health experts do caution against excessive intake of ultraprocessed foods, which often contain seed oils in less desirable forms. According to the Cleveland Clinic, overconsumption of these products—not seed oils in isolation—is associated with inflammation, obesity, and chronic disease.

How To Choose the Right Oils?

Nutritionists and dietitians agree that diversity and moderation are key when it comes to fat sources. There’s no need to eliminate seed oils entirely—but it's wise to use a variety of oils, each offering unique nutrient profiles, for example:

Canola oil is great for baking due to its neutral flavor and high smoke point.

Olive oil is rich in heart-protective monounsaturated fats and ideal for dressings and roasting.

Sesame oil adds flavor and is perfect for stir-frying.

Avocado oil provides vitamin E and has one of the highest smoke points.

If budget allows, opt for cold-pressed oils whenever possible. These oils retain more antioxidants and are free of chemical solvents used in conventional extraction methods. A 2023 review in Food Research International concluded that cold-pressed oils have better nutrient retention and antioxidant capacity.

Healthier Alternatives to Seed Oils

If you're looking to minimize or replace seed oils in your diet, there are plenty of healthful options, especially those rich in monounsaturated and omega-3 fatty acids.

Better alternatives include:

Extra virgin olive oil: Anti-inflammatory, heart-healthy

Avocado oil: Nutrient-rich with high heat stability

Flaxseed oil: High in omega-3s (best for cold use)

Chia seed oil: Great for skin and cellular health

Walnut oil: Nutty flavor and brain-supportive omega-3s

These oils offer diverse health benefits and support a well-rounded, anti-inflammatory diet.

Why Should You Avoid Seed Oils?

Seed oils are not the villains they’re made out to be. The real issue lies in context: the quality of the oil, how it’s processed, and what kinds of foods it's used in. If your diet consists mostly of whole, minimally processed foods, there’s no reason to fear seed oils.

The best course of action? Focus less on demonizing one type of fat and more on eating a variety of healthy, balanced meals. Moderation, diversity, and quality should always guide your dietary choices—not viral myths or fear-driven trends.

If you're looking for an effective way to support your weight loss journey, focusing on high-protein meals can make a significant difference. One particular dish stands out as a versatile and delicious option to incorporate into your diet: the ‘High-Protein Grilled Chicken Salad’. This meal isn't just tasty; it's packed with benefits that can help you feel fuller, maintain muscle, and make your weight management goals more achievable.

Chicken salad is a flexible dish featuring chopped or shredded chicken, typically bound with ingredients like mayonnaise, sour cream, yogurt, or a vinegar-based dressing. Many find it delicious, but its use of higher-calorie ingredients can lead to questions about its healthfulness.

Chicken salad can absolutely be a healthy choice. Its nutritional value ultimately depends on the specific ingredients used, the portion size consumed, and what other foods it's served with to create a complete meal.

Understanding Chicken Salad

When people think of chicken salad, they often picture the classic creamy American version, which originated in the mid-1800s. This traditional style commonly includes boiled eggs, celery, apples, grapes, and nuts like almonds or pecans, all mixed with cooked chicken and held together with mayonnaise.

But chicken salad can have many different tastes and ingredients. It's usually served cold and is made with cooked chicken, a dressing, and sometimes extra vegetables, nuts, seeds, or fruit for flavor and crunch.

For example, a Thai-style chicken salad might mix chopped chicken and cucumber with flavors like peanut, ginger, garlic, chili oil, and rice vinegar. A traditional Mexican chicken salad, called ensalada de pollo, uses sour cream and mayo to combine chicken with mixed vegetables like beans, corn, and potatoes.

You can find chicken salad at delis and restaurants, buy it ready-made at the grocery store, or easily make your own at home.

Chicken Salad's Nutrition Facts

Chicken salad is full of lean protein, plus vitamins and minerals, so it can certainly be part of a healthy meal and a healthy diet overall.

How healthy it is really comes down to the ingredients and how much you eat. Certain ingredients, like the type and amount of mayo used, can significantly increase the calories and unhealthy fats, making it less nutritious.

According to the United States Department of Agriculture even a small 1/2-cup serving (about 4 ounces) of chicken salad often has 400 calories or more. And even though "salad" is in its name, it's often served on bread or in a wrap, rather than on a bed of leafy greens.

Chicken salad generally has fewer carbs, fiber, and sugar, but more protein, calories, and fat. While the role of unhealthy fats is still debated, many experts agree that swapping them for healthier fats (like those in nuts and seeds) could lower your risk of heart problems.

These are just general numbers, as the actual nutrients change depending on how your chicken salad is made. Adding things like fruits, veggies, nuts, and seeds, or using a lower-calorie binder like yogurt, can easily change these values. In short, chicken salad is a good source of lean protein, and adding fruits, vegetables, nuts, and seeds gives you more healthy vitamins and minerals. However, it often contains a fair amount of calories.