Why Is Reducing Sugar Intake Recommended? Exploring the Main Reasons

We do not need extra sugar for our daily nutritional requirements. Consuming little to no sugar is the best option for maintaining good health. In Nepal, the belief still persists that only diabetic patients should avoid sugar. When sugar is consumed, blood glucose levels rise quickly, and any excess glucose is converted into fat. Doctors and nutritionists advise against consuming carbohydrates and sugar beyond daily necessary amounts. Around the world, more people are choosing to reduce or eliminate sugar intake. However, in Nepal, questions like “Does not eating sugar mean you have diabetes?” are still common, and the notion that only diabetics should avoid sugar remains widespread.

Previously, sugar was considered an essential part of the daily diet. But lately, doctors and nutritionists are advising even healthy individuals to avoid sugar, recommending complete elimination if possible. Sugar provides not only “direct energy” but also causes significant harm. After consumption, sugar is digested in the stomach and small intestine and enters the bloodstream. This causes a rapid increase in blood glucose levels, explains nutritionist Prabin Bhattarai. “When glucose levels rise, the pancreas releases insulin hormone,” he said. “Insulin helps transport glucose from the blood into body cells like muscles and liver, where it is used for energy or stored as glycogen.”

Excess glucose accumulates in the liver and other body parts as fat. Fructose, in particular, is processed mainly in the liver and can be converted into fat there, Bhattarai added. Excessive sugar intake results in carbohydrate build-up in the body, leading to increased bad cholesterol and elevated blood glucose levels, which causes health problems, nutritionist Pratima Sen KC noted. She stated, “Sugar and sweet foods stimulate the brain to produce happiness hormones, creating cravings. Excessive consumption can lead to obesity, diabetes, and cholesterol issues.”

Currently, doctors and nutritionists recommend reducing or avoiding sugar because a sufficient amount of carbohydrates is already obtained from the daily diet, which is broken down and converted to glucose. Excessive carbohydrate and sugar consumption harms health, Bhattarai emphasized. According to him, carbohydrates come in two forms—complex and simple. Complex carbohydrates, such as fiber-rich rice, lentils, vegetables, and fruits, digest slowly and convert to glucose gradually, preventing sudden spikes in blood sugar levels and providing long-lasting energy.

Simple carbohydrates, like sugar, refined flour, polished white rice, juice, and sweets, are rapidly absorbed, causing quick rises in blood glucose. Our lifestyle tends to be sedentary, leading to lower energy expenditure, so the body does not require excess added sugars, he explained. “Sugar is called ‘zero nutrient’ because it provides instant energy but no vitamins, minerals, or other nutrients,” Bhattarai said.

Excessive sugar intake can cause fat accumulation, obesity, increased blood sugar, dark patches on the skin, collagen damage, and cellular damage. He suggests trying to avoid extra sugar intake; for sweetness, alternatives like jaggery, pure honey, or stevia can be used. Stevia is a natural sweetener with zero calories and does not contribute to weight gain. What happens when sugar is eliminated? Since we obtain the necessary carbohydrates from daily food, cutting out sugar has no negative effects. The body requires protein and fat, and deficiencies arise only if those are neglected, Bhattarai concluded.