Sugar has long been blamed for weight gain and empty calories, but health experts say the concerns surrounding excessive sugar consumption go much deeper. While an occasional dessert or sweet treat is unlikely to cause harm, regularly consuming large amounts of added and free sugars can affect blood sugar control, insulin sensitivity, liver health, appetite regulation and overall metabolic health. From the sugar added to morning tea and coffee to soft drinks, packaged snacks and processed foods, added sugar has become a common part of modern diets. The challenge is that many people consume high amounts of sugar without realising it, particularly through foods and beverages that may not appear overly sweet.

Experts explain that the problem is not sugar itself but the frequency and quantity in which it is consumed. Glucose, which comes from carbohydrates including sugar, is an essential energy source for the body. However, repeated intake of large amounts of added sugar, especially without the fibre and nutrients found in whole foods, can create long-term health concerns. “Sugar is often reduced to a simple issue of calories. That is not the whole story. The larger question is the effect of repeated sugar exposure on appetite, on insulin response, on liver metabolism and long-term metabolic health,” said Dr Nishant Raizada, Head of Endocrinology at Amrita Hospital, Faridabad.

When a person consumes sugary foods or drinks, blood glucose levels can rise quickly. In response, the pancreas releases insulin, a hormone that helps move glucose from the bloodstream into cells for energy. However, when this process is repeatedly triggered due to frequent high sugar intake, the body may gradually become less sensitive to insulin. This condition, known as insulin resistance, can increase the risk of metabolic disorders, including type 2 diabetes. Excessive sugar intake has also been linked to increased fat accumulation in the liver, particularly when high amounts of fructose are consumed through sugary beverages and processed foods.

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Another concern is the effect of sugar on appetite and eating patterns. Foods high in added sugar often provide calories without creating the same feeling of fullness as nutrient-rich foods containing fibre, protein and healthy fats. This can lead to overeating and make it harder for individuals to maintain a balanced diet. Sugary drinks are considered particularly problematic because they deliver large amounts of sugar quickly without providing significant nutritional value. A single soft drink or sweetened beverage can contain a substantial portion of the recommended daily sugar limit, making it easier for people to exceed healthy intake levels.

The World Health Organization (WHO) recommends limiting free sugars to less than 10 per cent of total daily energy intake. Reducing consumption further to below 5 per cent can provide additional health benefits. Free sugars include those added to foods and drinks, as well as naturally occurring sugars in products such as honey, syrups and fruit juices. However, experts caution against viewing sugar as something that must be completely eliminated. A healthy diet can include occasional desserts and treats, provided that foods high in added sugar do not become a daily habit. Instead of focusing only on avoiding sugar, nutrition experts recommend improving overall dietary patterns.

Choosing whole fruits instead of sugary snacks, drinking water instead of sweetened beverages, reading food labels and prioritising balanced meals with protein and fibre can help manage sugar intake. The growing concern around sugar reflects a broader understanding of metabolic health. Rather than a single food being responsible for health problems, experts say long-term outcomes are shaped by eating habits, lifestyle choices, physical activity and overall dietary balance. For most people, the goal is not complete avoidance but moderation. Reducing frequent consumption of added sugars while maintaining a nutrient-rich diet can help support healthy blood sugar levels, improve energy regulation and lower the risk of long-term metabolic complications.

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