Health and Me

Itisha Arya

Is Cutting Out Sugar Completely Good For Your Health? Dietitian Explains

cutting out sugar healthy or not

Sugar often carries a negative image, but from a nutrition point of view, it is important to separate excess intake from complete avoidance. The human body relies on glucose, a basic form of sugar, as one of its primary energy sources. Muscles, the brain and red blood cells all need a steady supply of glucose to function properly. While the body does not require added or refined sugar, it does need carbohydrates that can be converted into glucose to support metabolism, brain activity and physical movement. 

Complex carbohydrates such as whole grains, fruits, vegetables and legumes meet these needs well, as they provide long-lasting energy along with essential nutrients. To understand this balance better, we spoke to Komal Malik, Head Dietician at Asian Hospital, Faridabad, who shared why <span>cutting out sugar</span> entirely may not be the healthiest choice.

<h2>Natural Sugar Versus Refined Sugar</h2>

Not all sugars act the same way in the body. Natural sugars found in fruits, vegetables and dairy come packaged with fibre, vitamins, minerals and antioxidants. As Komal Malik explains, this natural combination slows digestion and absorption, helps keep blood sugar levels stable and promotes a feeling of fullness. 

On the other hand, refined or added sugars are commonly found in sweets, baked items, sugary drinks and processed foods. These sugars are absorbed rapidly, offering quick calories with little nutritional benefit. Komal said, “Regular high intake of refined sugar has been linked to metabolic imbalance, weight gain, insulin resistance and a higher risk of chronic conditions such as type 2 diabetes and heart disease.”

<h2>Is Complete Sugar Avoidance Necessary?</h2>

Eliminating all forms of sugar, including naturally occurring sugars, is neither required nor advisable for most people. Very restrictive diets that severely cut carbohydrates or sugar can lead to low energy levels, headaches, irritability, poor focus and reduced physical performance. 

Komal Malik points out that since glucose plays a key role in brain function, drastically limiting it may affect mental sharpness and mood. Although the body can adapt to alternative energy sources in specific situations, for the general population, long-term health does not depend on strict and total sugar avoidance.

<h2>Cutting Out Sugar: Risks Of Extreme Restriction</h2>

Beyond physical effects, extreme restriction of sugar can also affect mental and emotional wellbeing. Labeling certain foods as completely forbidden often increases cravings and raises the risk of overeating or binge episodes. This cycle of restriction followed by indulgence can disrupt eating patterns and foster an unhealthy relationship with food. As Komal Malik notes, in clinical nutrition, sustainability matters most. Diet plans that are too rigid are rarely followed in the long run and often do more harm than good.

<h2>What Is A Balanced And Sustainable Approach With Sugar Intake?</h2>

Moderation, rather than elimination, remains the most practical path to good health. Reducing intake of refined and added sugars while continuing to include natural sugars from whole foods supports steady blood sugar levels and overall nutritional balance. Emphasis should be placed on adequate fibre, sufficient protein and healthy fats, which help control appetite and prevent sharp spikes in glucose. With mindful choices and balance, sugar can be part of a healthy diet without the need to cut it out completely.

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Sugar often carries a negative image, but from a nutrition point of view, it is important to separate excess intake from complete avoidance. The human body relies on glucose, a basic form of sugar, as one of its primary energy sources. Muscles, the brain and red blood cells all need a steady supply of glucose to function properly. While the body does not require added or refined sugar, it does need carbohydrates that can be converted into glucose to support metabolism, brain activity and physical movement. Complex carbohydrates such as whole grains, fruits, vegetables and legumes meet these needs well, as they provide long-lasting energy along with essential nutrients. To understand this balance better, we spoke to Komal Malik, Head Dietician at Asian Hospital, Faridabad, who shared why cutting out sugar entirely may not be the healthiest choice.Natural Sugar Versus Refined SugarNot all sugars act the same way in the body. Natural sugars found in fruits, vegetables and dairy come packaged with fibre, vitamins, minerals and antioxidants. As Komal Malik explains, this natural combination slows digestion and absorption, helps keep blood sugar levels stable and promotes a feeling of fullness. On the other hand, refined or added sugars are commonly found in sweets, baked items, sugary drinks and processed foods. These sugars are absorbed rapidly, offering quick calories with little nutritional benefit. Komal said, “Regular high intake of refined sugar has been linked to metabolic imbalance, weight gain, insulin resistance and a higher risk of chronic conditions such as type 2 diabetes and heart disease.”Is Complete Sugar Avoidance Necessary?Eliminating all forms of sugar, including naturally occurring sugars, is neither required nor advisable for most people. Very restrictive diets that severely cut carbohydrates or sugar can lead to low energy levels, headaches, irritability, poor focus and reduced physical performance. Komal Malik points out that since glucose plays a key role in brain function, drastically limiting it may affect mental sharpness and mood. Although the body can adapt to alternative energy sources in specific situations, for the general population, long-term health does not depend on strict and total sugar avoidance.Cutting Out Sugar: Risks Of Extreme RestrictionBeyond physical effects, extreme restriction of sugar can also affect mental and emotional wellbeing. Labeling certain foods as completely forbidden often increases cravings and raises the risk of overeating or binge episodes. This cycle of restriction followed by indulgence can disrupt eating patterns and foster an unhealthy relationship with food. As Komal Malik notes, in clinical nutrition, sustainability matters most. Diet plans that are too rigid are rarely followed in the long run and often do more harm than good.What Is A Balanced And Sustainable Approach With Sugar Intake?Moderation, rather than elimination, remains the most practical path to good health. Reducing intake of refined and added sugars while continuing to include natural sugars from whole foods supports steady blood sugar levels and overall nutritional balance. Emphasis should be placed on adequate fibre, sufficient protein and healthy fats, which help control appetite and prevent sharp spikes in glucose. With mindful choices and balance, sugar can be part of a healthy diet without the need to cut it out completely.