The Sweet Truth About Sugar: A Dietitian’s Perspective

Abby Olmstead, MS, RDN

Registered Dietitian Nutritionist

In the world of nutrition, few topics spark as much debate and confusion as sugar. Often demonized as a food we must avoid at all costs, this compound plays a fascinating role in our biology, moving far beyond a simple source of calories. In this post, we will look past the misleading labels and explore the science of sugar, how it fuels our bodies and brains, the true meaning behind our food cravings, and the vital link between satisfaction and a healthy relationship with food.

As a dietitian, here’s the question I get most often about sugar: “is it bad and should I avoid it?” The short answer is absolutely not. At a molecular level, sugar (or sucrose) is made of smaller pieces called glucose and fructose. Glucose is the main source of energy in the body, and is the preferred source of energy in the brain. Fructose can make glucose as well as glycogen, which is a molecule that can be stored in the liver for longer term energy. Sugar is wonderful for fast-acting energy because our body can digest it quickly, and doesn’t need any extra steps to get functional glucose. We can all use fast energy for exercise preparation and recovery, managing low blood sugar, and giving us a sometimes much needed pick me up.

A term I hear closely connected with sugar is cravings. I’m sure we’ve all felt a craving, either for a specific food item or flavor like sweet or salty, that seems to take over our brain and feel uncontrollable. While this experience could feel impulsive or unwelcome, cravings are usually our brains giving us signals to something we need. For example, if we are low in iron, our brains start sending signals to look out for the nearest steakhouse. However, we very often experience cravings for sugar because it can serve many different functions in the body. Sugar is that fast-acting energy, so we will often crave sugar first if we are nearing a mealtime or didn’t eat enough food that day. Our brains will often translate fatigue or tiredness to sugar cravings, needing that quick energy to keep us doing whatever we may need to do. Sugar also has an effect on neurotransmitters, specifically dopamine, serotonin, and cortisol. Sugar stimulates dopamine and serotonin release, which can make us feel happier and more relaxed after a hard day. Sugar can also suppress cortisol, a stress hormone, making us feel more regulated. Cravings can be an incredibly useful tool to connect to our body cues and understand what our body needs. If you find yourself getting overwhelming sugar cravings, try taking a step back and assessing your surroundings: when was the last time you ate a meal, how are you feeling, what was your day like, what else is your body telling you?

While not all sugar cravings are direct cravings for sugar, there is an incredibly important role of sugar in satisfaction. Satisfaction is different from fullness because it involves more than just the physical feeling of having enough food in your stomach. Satisfaction comes from feeling both physically and mentally content with your meal, which happens much more often when you are eating enjoyable foods. And as we all know, foods containing sugar can be VERY enjoyable! Reaching satisfaction after a meal or snack can prevent persistent cravings and food noise, giving us more mental energy to focus on other aspects of our lives. A recent study also showed the best way to reduce sugar cravings is to allow yourself to have sugar regularly and without guilt or “mental restriction”. My favorite forms of sugar are brownies, carrot cake, doughnuts, and my grandpa’s chocolate cream pie. Remember, while chocolate is often associated with the words “bad,” “sinful,” or “dangerous,” there is nothing bad or dangerous about allowing yourself to enjoy the food you eat!

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Abby Olmstead

Author Abby Olmstead, MS, RDN is a Registered Dietitian Nutritionist focusing on developing healthy relationships with food, improving overall wellness through nutrition, management of food intolerances and allergies, eating disorder treatment, gut health, and more. She works with adults, children (age 5+), and families to help create the best possible health outcomes for each individual person. 

Abby is a Health at Every Size (HAES) advocate, utilizing Intuitive Eating and positive nutrition models to improve nutritional health without fear, shame, or judgement. She is a believer that “all foods fit”, and passionate about helping people increase confidence with food choices, improve body image, and reestablish a connection with food as a part of culture and social interrelation.