The Sweet Truth: Debunking Sugar Myths & Embracing Energy
Carbohydrates, especially “simple sugars,” have become the scapegoat for causing many health conditions including diabetes, obesity, cancer, and most recently dementia. Mainstream sources and most alternative health influencers often recommend to drastically reduce or completely eliminate carbohydrates from our diets, positioning them as the ultimate villain. But is sugar really the bad guy, or could this sweet substance actually be a key component to our healing?
In this post I will challenge the conventional narrative around sugar, addressing insulin resistance, gut health, weight gain, metabolism, and how we can actually benefit a high intake of it.
Is sugar really the enemy?
When you position energy metabolism as the root of all health (and its dysfunction the root of all disease), it’s easy to understand why sugar is so quick to be blamed. However, this deduction wildly overlooks the broader context of modern diets and what’s actually going on in the body physiologically. It isn’t the sugar, it’s how our body responds to the sugar.
The truth is, glucose (sugar) is essential for our wellbeing, playing a foundational role in energy production, AKA the center of all of our bodily functions. Without dietary sugar, our body is forced to release stress hormones which break down healthy tissue to turn into glucose for use. This cascade of stress hormones and catabolism (breakdown of healthy tissue) is a perfect recipe for hormone imbalance, nervous system dysregulation, metabolic disease, degenerative disease, blood sugar issues, and so much more.
So what’s going on here then? Why is sugar being blamed and why do so many people do well on low carb diets?
People are going from a standard American diet to a nutrient-dense whole food diet, not just lacking sugar but also lacking PUFA & ultra-processed “carbs” that are loaded with thousands of other toxic ingredients
Their body wasn’t using glucose properly due to underlying issues, so removing it provided relief
They had gut infections or imbalances causing issues digesting carbohydrates, so removing it provided relief
The removal of carbs raised stress hormones, which can initially cause rapid weight loss & drops in inflammation
All of these benefits may seem great initially, but your body can only run in survival mode for so long before the underlying issues and consequences of restricting sugar catch up to you. Our focus shouldn’t be on long-term avoidance, but instead actually addressing the root causes so that we can use carbohydrates well and harvest their benefits.
Blood Sugar & Insulin Resistance
Contrary to popular belief, insulin resistance isn’t caused by dietary sugar; it’s actually a survival mechanism the body uses in response to environmental stressors. When you eat, the body breaks down food into nutrients, including sugars, which enter the bloodstream. Insulin, a hormone, acts as a transporter by binding to the sugar and delivering it to cells, where it is used to produce energy. However, when the body is exposed to high levels of stress, toxins, or malnutrition, it often struggles to efficiently use glucose within cells. As a result, cells begin to resist glucose uptake, leading to a buildup of sugar in the bloodstream and elevated insulin levels. This impaired glucose processing is what we call "insulin resistance," which, if left unchecked, can develop into diabetes.
Insulin resistance can also develop in situations where sugar intake is too low. When the body senses a shortage of glucose, it prioritizes where the available sugar is used, ensuring that organs like the brain—which can’t use fat for energy—get what they need. In response, cells that can utilize fat for energy begin blocking the uptake of glucose to conserve it for critical functions.
In both cases, whether it’s due to environmental stress or low sugar intake, the root issue is the same: the body is starved for energy. The real solution isn't to simply cut out sugar— while it may temporarily correct lab values and symptoms, this only exacerbates the underlying issue. Instead, the focus should be on healing the metabolism, allowing the cells to efficiently use glucose again. By doing this, we can restore the body’s natural ability to process and use sugar for energy, helping to prevent long-term health issues.
Sugar and the Gut
Similarly, it’s a common misconception that sugar feeds gut pathogens and causes inflammation. Many people believe that eliminating sugar from their diet is the best way to “starve” these pathogens and restore gut balance. However, this approach can backfire, causing even greater harm.
Candida, a pathogenic fungus known to thrive on sugar, can lead to symptoms like yeast infections, bloating, digestive discomfort, cravings, brain fog, and more when it becomes unregulated in the gut. In cases of overgrowth, cutting out sugar or following the 'candida diet' may seem logical at first, but it can actually worsen the issue. When deprived of sugar, candida adapts by developing filaments that burrow deeper into the body’s tissues in search of nutrients. This invasive behavior can result in more serious, systemic infections that are harder to treat. In other words, starving the candida may cause it to spread and become more resistant, increasing the risk of life-threatening complications. Instead of starving it, a better approach is to support healthy digestive function and work with a practitioner to restore microbial balance.
In other situations where carbohydrate digestion is impaired such as food sensitivities, the answer again is to focus on restoring healthy gut function, not to eliminate carbohydrates from the diet. Improving digestive speeds, supporting intestinal wall integrity, increasing the production of stomach acid and enzymes, and otherwise addressing these digestive issues can restore the body’s ability to properly process and use carbohydrates, which are essential for energy production. A healthy metabolism supports healthy digestion, and a healthy metabolism requires adequate sugar and nutrient intake, so it’s essential that these underlying issues are actually resolved rather than masked by avoiding carbohydrate intake.
Sugar and Weight
Carbohydrates have long been misunderstood in the world of weight loss. Low-carb diets are often promoted as a quick fix for shedding pounds, but the reality is much more complex. Carbohydrates, when metabolized properly, are essential for healthy weight management, muscle maintenance, and overall metabolic health.
Going on a low-carb or ketogenic diet can often lead to rapid weight loss, however much of this is due to the breakdown of healthy tissue and the loss of body water & glycogen stores. This state is similar to a cancer patient whose body is rapidly deteriorating and breaking down and should not be considered healthy in any regard. This process is triggered by the release of stress hormones like cortisol, which promote the breakdown of muscle protein to create glucose. While this diet can grant quick “results” on the scale, the loss is not healthy. This rapid loss of muscle, along with the chronic elevation of stress hormones and fatty acid oxidation that comes along with these diets, can cause a whole host of issues, including future metabolic disorders.
Though it may take a bit longer, carbohydrate metabolism supports a healthier fat loss. Dr. Ray Peat emphasizes that “adequate carbohydrate intake reduces the need for stress hormones like cortisol and adrenaline, which are often elevated on low-carb diets. These hormones promote fat storage and muscle breakdown, so by including carbs, we create a more anabolic, or tissue-building, environment.” Incorporating carbohydrates into your diet, especially from easily digested sources like fruits, milk, and honey can actually support long-term fat loss, better energy levels, and improved muscle maintenance.
Additionally, carbohydrates support thyroid function, which is closely tied to metabolic rate. The thyroid gland requires glucose to function optimally, and a well-functioning thyroid is essential for energy production and weight regulation. As Dr. Peat explains, “When your metabolism is working efficiently, you burn fuel for energy rather than storing it, and carbohydrates are key to maintaining that efficiency.”
As a note, people transitioning from a low-carb diet to a higher carbohydrate intake may experience initial weight gain. This can happen because the body is replenishing its glycogen stores & body water. Glycogen is stored in the liver and muscles, and for every gram of glycogen, the body retains several grams of water. This weight gain is not fat—it's simply the body rehydrating and restoring energy reserves after being deprived during low-carb phases. At the same time, the body is coming off its reliance on stress hormones like cortisol and adrenaline, which were elevated to provide energy in the absence of sufficient carbohydrates and can indirectly help maintain weight. As stress hormones decrease, the body shifts to a healthier, more efficient carbohydrate metabolism, which can take some time to fully adapt.
Viewing Sugar as a Health Food
Carbohydrates are not just “okay” to eat—they’re the cornerstone of a healthy metabolism. Dr. Ray Peat, a leading voice in the bioenergetic view of metabolism, often emphasizes the critical role that sugar plays in maintaining cellular function and overall well-being. According to him, "Glucose, and some of the sugars derived from it, are the most important source of energy for the human brain and body. Without enough, cells can become stressed, leading to inflammation and degeneration."
At the heart of this discussion is how sugar fuels energy production, which then fuels the function of the entire body. Without proper energy production and nutrient intake, health will slowly deteriorate until you’re left with chronic health issues. To begin to understand sugar as a health food, the understanding of the metabolism is central. To learn more about how the metabolism works and why energy production is central to our health, check out our other blog post, “Metabolism: What it is and why it’s Important.”
Ultimately, sugar intake is about more than just satisfying a sweet tooth—it's about providing the body with the fuel it needs to maintain cellular health, restore balance, and function optimally. By healing the metabolism through appropriate sugar consumption, amongst other things, you lay the foundation for long-term vitality. Dr. Peat summarizes, “When the metabolism is working well, the whole organism is healthier, more resistant to disease, and more resilient to stress.”
Processed Sugars are Bad, Right?
The term “processed” doesn’t definitively mean anything, and it’s important to consider what the food has actually gone through from harvest to plate. Is 2% milk “processed” because you’ve skimmed the cream? Are mashed potatoes “processed” because they’ve been boiled? There is nothing inherently toxic about the “processing” of sugarcane, but if you want to spend more $$ on raw sugarcane or only eat fruit and honey, that’s fine too. My goal isn’t to convince you to eat pure white sugar, just to remove your fear surrounding it.
There is however a difference between processed sugar and ultra-processed foods that people call sugar. The packaged double chocolate mini muffins in the store are likely not going to be a good source of carbohydrates, considering they probably contain more fat than sugar after all, and the fat is guaranteed to be an inflammatory polyunsaturated oil. The same goes for pizza, cupcakes, breads, and all of the other packaged goodies loaded with toxic ingredients causing massive health issues, that somehow sugar takes the blame for.
So no, white sugar is actually good for you, as are fruits, fruit juices, honey, maple, potatoes, squash, sourdough bread, milk sugars, easily digested & well-cooked veggies, etc... The only real issue with white sugar is it doesn’t have any nutrients, so it’s wise to get the bulk of your carbohydrate intake from nutrient-dense sources like milk and fruit, while enjoying white sugar in addition.
Next Steps
If you or a loved one are struggling with chronic symptoms, issues metabolizing sugar as described in this article, or simply want help creating a health plan to meet your goals, schedule a free connect call with us today. There’s no reason to settle for symptom management when health freedom is possible, and we would love to help you achieve it.
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