Sugar
The silent metabolic disruptor. Sugar—especially fructose—drives fatty liver, insulin resistance, inflammation, and obesity. It's hidden in processed foods under 60+ names. The average person consumes 3-4x the recommended amount, often unknowingly.
How Sugar Damages Health
Fatty Liver
Fructose goes directly to liver. Converted to fat. NAFLD epidemic driver.
Insulin Resistance
Constant sugar = constant insulin. Cells stop responding. Type 2 diabetes path.
Inflammation
Sugar triggers inflammatory cascades. AGEs form. Chronic low-grade inflammation.
Weight Gain
Doesn't trigger satiety. Promotes fat storage. Increases appetite.
Gut Dysbiosis
Feeds pathogenic bacteria and yeast. Candida thrives. Microbiome disruption.
Energy Crashes
Blood sugar spike then crash. Fatigue, brain fog, cravings. Vicious cycle.
Types of Sugar
Glucose
Blood sugar. Every cell can use. Spikes insulin but metabolized throughout body.
Fructose
Only liver can process. Converted to fat. Worst for metabolic health.
Sucrose
Table sugar. 50% glucose, 50% fructose. Common in processed foods.
High-Fructose Corn Syrup
55% fructose, 45% glucose. Cheap, ubiquitous. Soda, processed foods.
Fruit Sugar
Still fructose but comes with fiber, nutrients. Whole fruit better than juice.
Natural Sweeteners
Honey, maple syrup still sugar. Slightly better but not free pass.
Hidden Sugar Sources
Sauces & Dressings
Ketchup, BBQ sauce, salad dressings. Often more sugar than dessert.
Yogurt
Flavored yogurt can have 20g+. Choose plain, add own fruit.
Bread
Even "healthy" bread often contains sugar. Read labels.
Protein Bars
Many are candy bars with protein. Check sugar content.
Fruit Juice
No fiber to slow absorption. As much sugar as soda.
Coffee Drinks
Lattes and frappes can have 50g+ sugar. Liquid dessert.
Reducing Sugar Intake
Read Labels
Look for added sugars. Under 60 names. 4g = 1 teaspoon.
Cook at Home
Control ingredients. Restaurant food loaded with sugar.
Eat Protein & Fat
Reduces cravings. Stabilizes blood sugar. Satisfies appetite.
Gradual Reduction
Taste buds adapt in 2-3 weeks. Sweet things taste sweeter.
Whole Fruits
Satisfy sweet cravings with fiber. Berries lower glycemic.
Address Root Cause
Cravings often signal nutrient deficiency, stress, or sleep issues.