The glucose debate: is it all as sweet as it seems, or are we sugarcoating the truth?
Our nutritional lifestyle expert Marta Decarli breaks down why some women are pressured into unrealistic ‘No Sugar’ diets, and why demonising food groups can lead to short and long-term issues.
When it comes to sugar in nutrition, it is a topic overrun by fear-mongering and clickbait. Sugar has become the villain of modern nutrition in the digital sphere, especially for women, largely due to oversimplified messaging. It’s often blamed for everything from weight gain to chronic illness, which makes for catchy headlines but doesn’t exactly reflect the full picture. Whilst excessive intake of added sugars can contribute to health issues, demonising sugar entirely ignores the nuance of context, quantity, and the type of sugar consumed.
It is the body’s preferred source of energy, especially for the brain and muscles. Even if we don’t eat sugary foods, they can break down carbohydrates from things like fruit, grains, or vegetables into glucose to keep us going. When we eat foods that contain sugar or carbs, our digestive system breaks them down into glucose. That glucose enters our bloodstream, where insulin helps transport it into our cells to be used for energy. If there’s more glucose than we need immediately, it’s stored in our liver and muscles (as glycogen) or, if those are full, as fat. It’s all part of a finely tuned system.
Wellness culture is completely wrapped up in diet messaging on TikTok, particularly targeting women. Sugar is often portrayed as the ultimate ‘bad guy’ because it’s easy to isolate and blame. But the idea that sugar is inherently bad is false. What’s true is that too much added sugar (especially from ultra processed foods) can affect mood, energy, hormonal balance, and weight.
However, context is key. A banana is not the same as a can of cola, even if both contain sugar. Many of these messages also play into body image fears, pushing restrictive habits under the guise of ‘wellness’, which is where harm often begins.
Cutting out added sugar can lead to some benefits, like better energy, fewer cravings, and improved blood sugar control. But a completely sugar-free diet (especially if it eliminates fruit, dairy, or carbs) can lead to fatigue, irritability, digestive issues, and nutrient gaps. Plus, it’s socially restrictive and often unsustainable, which can fuel binge-restrict cycles and a broken relationship with food.
Naturally occurring sugars are found in whole foods like fruit, dairy, and some vegetables. They come packaged with fiber, vitamins, minerals, and antioxidants — nutrients that help slow the sugar’s absorption and benefit our overall health. Artificial or added sugars, on the other hand, are those added during processing or cooking. Think cane sugar, high fructose corn syrup, or even “healthier” sounding versions like agave or coconut sugar.
Chemically, glucose is glucose – your body processes it similarly. But the impact is different. An apple (with sugar, fiber, water, and nutrients) affects your blood sugar more gently than a spoonful of refined sugar in a biscuit. It’s not about demonising one or the other, but understanding the context: whole foods have built-in checks and balances that ultra-processed ones usually don’t.
Focusing solely on sugar can distract from what is important which is an overall balanced, nourishing way of eating. Instead of obsessing over sugar grams, look at the bigger picture: are you eating mostly whole foods? Are your meals satisfying and balanced? Do you feel energised and strong? That’s more helpful than cutting sugar to the extreme.
How can we safely approach limiting our sugar intake?
Don’t ban it — just be mindful.
Start by reducing added sugars in drinks (like fizzy drinks, sweetened lattes).
Add more fiber and protein to meals to keep blood sugar steady.
Read labels, but don’t obsess. Look for <5g added sugar per serving as a helpful guide.
Keep enjoying fruit — it’s not the enemy!
Think: upgrade, not restrict. Swap sugary cereal for oats with cinnamon and berries.
What are some of your favorite low-sugar recipes?
Overnight oats with chia, almond milk, and berries
Protein banana pancakes (no syrup needed!)
Greek yogurt with nuts, cinnamon, and a few dark choc chips
Roasted pear with almond butter drizzle
Air-fryer sweet potato brownies (just a few medjool dates for sweetness)
With ‘sweet treats’ being a big thing on TikTok, how can we indulge in sugar healthily and sustainably?
It’s about enjoyment and balance. A sweet treat should satisfy, not leave you craving more or feeling guilty. Think less about cutting sugar and more about choosing treats you truly enjoy, eating them mindfully, and balancing them with nutrient-dense meals throughout the day.
Also, don’t replace sugar with a bunch of artificial sweeteners — that can backfire by increasing cravings and disrupting gut health. Instead, make your own balanced versions, or have a portion of the real thing with zero shame.
Check out this week’s recipes on your balanceclub Members page for Marta Decarli’s No-Fuss Dark Chocolate Tahini Bites.