Sugar: How Bad Is It Really?

What It Covers

Science Vs examines whether sugar deserves its villain status, comparing high fructose corn syrup to table sugar, testing claims about natural sweeteners like honey and maple syrup, and revealing what science says about sugar's actual health impacts.

Key Questions Answered

• •Weight gain mechanism: Sugar doesn't cause more weight gain gram-for-gram than other calories when total intake is controlled, but people consume more overall calories when eating sugar because it doesn't trigger fullness like starch or protein does, leading to weight gain.
• •High fructose corn syrup comparison: High fructose corn syrup contains 55% fructose versus table sugar's 50% fructose composition. Clinical trials measuring triglycerides and liver fat over twelve days found no significant health differences between the two sweeteners despite widespread claims about corn syrup being worse.
• •Natural sweetener evidence: Maple syrup studies showing health benefits ran dozens of tests with only three positive results (likely random chance) and were funded by Canadian maple syrup producers. Raw honey shows more promising evidence for cholesterol benefits, though most studies lacked proper blinding protocols.
• •Daily sugar limits: World Health Organization recommends keeping added sugar under 10% of total daily calories—approximately 50 grams for a 2,000 calorie diet. Research shows cardiovascular disease death risk begins increasing above this threshold, equivalent to one can of Coke or three chocolate croissants daily.