Avoid strict 0% sugar diets and adopt a moderate approach by limiting added sugars, eating 2 to 3 fruits per day, and occasionally allowing yourself a bit of high-quality sugar.

noli's read

The World Health Organization (WHO), based on systematic reviews, recommends limiting free sugars to less than 10% of total daily energy intake rather than aiming for absolute zero, which scientifically validates the creator's moderation approach. The recommendation to consume 2 to 3 fruits per day also aligns with WHO guidelines for maintaining overall vitality, a habit widely supported by numerous observational studies. Furthermore, observational studies in behavioral nutrition psychology show that severe cognitive restriction (such as imposing a 0% sugar rule for life) is often counterproductive and detrimental to general well-being. Conversely, the concept of 'high-quality sugar' is scientifically overstated, as our body manages and assimilates simple sugars (whether they come from honey, coconut sugar, or white sugar) very similarly in terms of raw energy. Finally, there is no evidence that a diet completely free of added sugar harms the body physically, but a flexible approach to eating unquestionably fosters a more peaceful relationship with food.

the sources

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3. 3Westwater ML, Fletcher PC, Ziauddeen H 2016
4. 4Stewart TM, Williamson DA, White MA 2002
5. 5Neumark-Sztainer D et al. 2007