Link to follow us in all socials: strengthanddiet.com/linksReference Studies

🔑 1. Sugar is not toxic in moderation

Fructose-containing sugars only cause harm when consumed in excess calories. When part of a balanced energy intake, they don’t increase risk for metabolic diseases.

(Ha et al., 2015)

🧠 2. Glucose is essential for brain function

The brain uses glucose as its primary energy source. Total sugar restriction may impair cognition, focus, and emotional regulation.

(Van den Berg, 2011)

⚖️ 3. It’s about calories—not just sugar

Harm from sugar arises from calorie surplus. When sugars are swapped isocalorically with other carbs, there's no added metabolic risk.

(Khan & Sievenpiper, 2016)

🩺 4. Moderation supports immunity

Excess sugar can impair immunity, but some sugar is needed to fuel immune cells. A balanced intake supports immune function and recovery.

(Zaitoun et al., 2018)

👁️ 5. Eye health is protected by glucose control—not sugar bans

Retinal damage (diabetic retinopathy) occurs with poor long-term glucose control. Moderate sugar with stable glucose poses no direct threat.

(Gill & Sattar, 2014)

🔌 6. Neuropathy risk comes from excess—not presence—of sugar

Nerve damage in diabetes results from chronic hyperglycemia. Moderate sugar intake within healthy glucose ranges poses no such risk.

(Misra et al., 2016)

🧠 7. Severe restriction can cause hypoglycemia

Especially in diabetics or active individuals, cutting too much sugar can cause low blood sugar, leading to confusion, fainting, and seizures.

(Bhasin et al., 2009)

🩸 8. Kidney risks tied to chronic overconsumption—not dietary sugar alone

Diabetic nephropathy is caused by long-term high glucose levels. Proper diet management—not sugar elimination—is protective.

(Ha et al., 2015)

🦵 9. Amputations result from uncontrolled diabetes, not sugar itself

Limb loss is associated with years of poor glucose control. Reducing sugar intake helps, but moderate use in a well-managed diet does not directly cause this outcome.

(Erickson & Slavin, 2015)

🧃 10. Natural sugar sources (like fruit) provide benefits

Fruits contain sugar but also offer fiber, vitamins, and antioxidants. Whole fruit is associated with better metabolic outcomes, unlike sugary drinks.

(Gill & Sattar, 2014)

📦 11. Added sugar is not uniquely harmful compared to other energy sources

Studies show added sugar is not more dangerous than other refined carbohydrates when total calories are controlled.

(Erickson & Slavin, 2015)

🌍 12. A balanced diet is more sustainable than extreme sugar avoidance

Blanket sugar bans are unrealistic. Educating for moderation, portion control, and whole food patterns is more effective and evidence-based.

(Bahl & Bird, 2020)

Link to follow us in all socials: strengthanddiet.com/links

Link to follow us in all socials: strengthanddiet.com/links

Link to follow us in all socials: strengthanddiet.com/links

026 - Tamil - The Science Behind our Ultimate Calculator and how to use it to find your Maintenance calories, body fat percentage and track your fitness goals more efficiently.

Find us on other platforms - strengthanddiet.com/links

For 1-1 coaching - strengthanddiet.com

Speaking about three Psychological key points in choosing a training plan for your gym