Sugar Isn’t Toxic – Balance is Everything

Every week in food news, there's a new claim that comes along and leaves many people confused and nervous about what they're eating. This week's new party line is "sugar is toxic." Some are even saying sugar is as dangerous as alcohol and tobacco and should be regulated similarly.

But before we begin to panic yet again, logically we should ask ourselves - is it really true that one ingredient, which has been present in so many foods (including most healthful ones), is now completely harmful to our bodies? Can we truly attribute the obesity epidemic and most chronic diseases to sugar? Personally, I don't think so. And as a dietitian and nutritionist, I caution my clients to take a step back before they react to these types of headlines, because they can be misleading and derail an already perfectly balanced diet.

First, we should take a hard look at the research used to make these "scary" claims. For example, last night the show "60 Minutes" used an MRI test to show sweet tastes can cause spikes in brain activities, which is a similar response to what's seen with addictive substances like cocaine. But the show didn't explain whether other tasty foods may provoke the same response, and it didn't factor in whether people's thoughts during the scan could also prompt brain activity.

Second, we must consider all the facts. I personally dislike the term "toxic" because it perpetuates the notion that there are "good" and "bad" foods and beverages, which does not teach people how to live a healthy lifestyle. Sugar is a basic dietary building block of many healthful foods and drinks; in fact, it can be found in two very natural things - fruit and breast milk. Sugar provides the cells in our body with energy that allows us to perform and thrive. The key point to remember is that we should consume sugar in reasonable portions and not overindulge. Eating too much of any good thing can become unhealthy.

Third, we must put new data in perspective. While the term "toxic" sounds alarming, the American Journal of Clinical Nutrition found added sugar consumption decreased between 2000 and 2008 - yet obesity rates remained high. Additionally, Americans have decreased exercise and physical activity levels over the years.

Simply put, there are many causes of obesity and its associated health problems - including sedentary lifestyles, genetics, and overconsumption of all foods. We should be considering all the factors if we want to see a difference in obesity levels in this country.

So instead of succumbing to these new studies and suggestions, we should begin to develop a new party line - one led by logic that will create a sustainable difference. Let's emphasize eating a high-quality, balanced diet of fruit, vegetables, whole grains, lean protein and healthy fat in moderate portions. Let's also leave room for people to enjoy their favorite foods and drinks, whether they're made with sugar or other sweeteners, because deprivation will only cause people to turn to overeating. Rather than taxing foods made with sugar, as has been proposed, let's provide children and adults with nutrition education, encouraging them to eat sensible portions of a variety of foods. And let's get back to the days when we balanced what we ate with physical activity.

These are the kind of efforts that will do more to help people learn how to maintain a healthy diet and lifestyle. It's a smarter and more lasting solution than blaming any particular ingredient, food, or beverage and saying it is off-limits. There's no need to vilify a new target every week. Instead, let's just make our new battle cry "balance is everything."

Jessica Fishman Levinson, MS, RD, CDN is a registered dietitian and the founder of Nutritioulicious, a nutrition counseling and consulting practice in New York City. She is a member of the Academy of Nutrition and Dietetics and consults for several food and beverage companies including the Coca-Cola Company, Avocados from Mexico, and the Corn Refiners Association.