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)

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