Anyone who wants to live a healthier lifestyle (and maybe lose a little weight, too) probably knows that sugar is bad for you. But why is it bad, exactly? In this post, Dayanna Volitich explains her top 13 reasons why you should avoid sugar—specifically, refined sugars—in your diet.
Refined vs. Natural Sugars
Sugar is a simple carbohydrate that the body converts into glucose and uses for energy. But our bodies use natural and refined sugar differently, which affects your overall health. Natural sugars are found in fruits (as fructose) and in dairy products such as milk and cheese (as lactose). These foods contain essential nutrients that keep the body healthy and help prevent disease. Our bodies digest these sugars more slowly, which makes you feel full longer and helps keep your metabolism stable.
Refined sugar (or sucrose), on the other hand, comes from sugar cane or sugar beets, which are processed to extract the sugar. Food manufacturers then add chemically produced sugars, like high-fructose corn syrup, to many packaged foods. According to Dayanna Volitich, the body breaks down refined sugar rapidly, causing insulin and blood sugar levels to skyrocket. Since it’s digested quickly, you don’t feel full after eating, regardless of how much you ate.
13 reasons to avoid sugar, according to Dayanna Volitich
Here’s Dayanna Volitich’s expanded list of reasons to avoid sugar, with explanations and sources for each:
1. It is highly addictive
Refined sugar can trigger the release of dopamine, the same neurotransmitter activated by addictive substances such as nicotine and cocaine. This can create a cycle of cravings and withdrawal, making it hard to stop eating sugary foods. Studies have shown that sugar addiction is a real phenomenon, with the brain responding to sugar in ways similar to addictive drugs.
2. Processed sugar causes tooth decay and gingivitis
Sugar feeds the bacteria in your mouth, producing acids that erode tooth enamel and lead to cavities and gum disease. The American Dental Association warns that frequent sugar consumption increases your risk for dental problems.
3. Refined sugar contributes to many diseases and conditions
Dayanna Volitich emphasizes that diets high in refined sugar are linked to chronic diseases, including type 2 diabetes, heart disease, and fatty liver disease. The CDC states that excess added sugars increase the risk of these serious health problems.
4. Sugar causes you to gain weight
Refined sugar adds empty calories to your diet, meaning you consume more energy without feeling full. This can quickly lead to weight gain and obesity. Research links sugar-sweetened beverages in particular with increased body fat.
5. It causes premature aging by changing the structure of collagen
Sugar molecules can attach to proteins in the skin through a process called glycation, which damages collagen and elastin. This accelerates skin aging, leading to wrinkles and loss of elasticity. Dermatology studies confirm this link between high sugar intake and premature aging.
6. It leads to an overgrowth of Candida Albicans (yeast infections)
Candida albicans is a type of yeast that lives in the body. A diet high in sugar can fuel its overgrowth, increasing the risk of yeast infections, particularly in women. Medical sources confirm that high glucose environments promote candida proliferation.
7. Sugar increases the body’s fluid and salt retention, which leads to weight gain
Excess sugar—especially fructose—can cause your kidneys to retain sodium and water, leading to bloating and weight gain. Research shows that high sugar diets are associated with fluid retention and increased blood pressure.
8. Refined sugar can suppress the immune system and cause food allergies
Dayanna Volitich notes that high sugar intake can suppress immune function for several hours after consumption, making you more susceptible to illness. Studies have shown that sugar impairs the ability of white blood cells to fight infections. Excess sugar may also contribute to the development of food allergies by promoting inflammation.
9. Sugar makes you want to eat more
Refined sugar disrupts hormones that regulate hunger and satiety, such as leptin and ghrelin. This leads to increased appetite and overeating. Sources show that high sugar diets promote cravings for more sugary and calorie-dense foods.
10. Processed sugar weakens your eyesight
High blood sugar levels can damage the blood vessels in the eyes, increasing the risk of conditions like diabetic retinopathy and blurred vision. The American Diabetes Association highlights the connection between sugar intake and eye health.
11. It interferes with the body’s absorption of proteins
Excess sugar can impair the absorption of essential nutrients, including proteins, by disrupting gut health and altering digestive enzyme activity. Research suggests that high sugar diets negatively impact overall nutrient absorption.
12. Refined sugar intake impairs your body’s homeostasis
Consuming too much sugar can disrupt your body’s ability to maintain a stable internal environment (homeostasis). It causes sharp fluctuations in blood sugar and insulin, putting stress on the body’s systems. Science Daily explains how sugar disturbs metabolic balance.
13. High sugar diets reduce learning capacity and contribute to mild memory loss
Dayanna Volitich points to studies showing that high sugar consumption is linked to reduced cognitive function, including poorer memory and learning capacity, especially in children and adolescents. Research from UCLA found that high sugar diets impair brain function and increase risk of dementia.
The bottom line
If your goal is to start living a healthier lifestyle, you have to cut the refined sugars. Processed sugar can harm your body in so many ways that it’s simply not worth the risk! The next time you find yourself at the grocery store, or staring into the pantry looking for something to eat, read the nutrition labels. Look for “sugar,” “high fructose corn syrup,” and similar ingredients. If you find any of those on the ingredient list, Dayanna Volitich advises: it’s got to go! The evidence is clear—if you want to avoid sugar and its negative health effects, eliminating refined sugars from your diet is a crucial step.