Do not demonize entire categories of products (such as doughnuts or fruit) on the pretext that they contain sugar; instead, learn to read labels to choose less sugary alternatives and thus manage your overall energy balance without frustration.

noli's read

The claim that substituting foods with less sugary alternatives helps regulate body mass is solidly validated. A major meta-analysis by Morenga et al. (2012) confirms that the reduction of free sugars promotes body weight management, an effect primarily driven by the spontaneous reduction of total energy intake. This systematic review of randomized clinical trials also shows that replacing sugar with other carbohydrates at an equal energy intake does not change body composition, confirming that sugar has no unique storage property. Furthermore, a literature review by Prinz (2019) supports the idea that sugars do not disrupt general well-being as long as they fit within a balanced energy budget. Nevertheless, claiming that sugar poses absolutely no problem for internal balance is an exaggeration: an expert consensus report published in Obesity Reviews (2018) shows that liquid sugary beverages alter our metabolic balance more strongly than solid carbohydrates, even at equal calories. Overall, prioritizing flexibility and label comparison remains an excellent lifestyle strategy.

the sources

1. 1Malik VS, Hu FB 2019
2. 2Yang Q, Zhang Z, Gregg EW, et al. 2014
3. 3Westwater ML, Fletcher PC, Ziauddeen H 2016
4. 4Stewart TM, Williamson DA, White MA 2002
5. 5Neumark-Sztainer D et al. 2007