The Surprising Benefits of Cutting Back on Sugar

by Greatist
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The Surprising Benefits of Cutting Back on Sugar

Don’t be alarmed—but something’s hiding in your food. From the cereal you had for breakfast to the dressing on your salad to the ketchup on your fries, an addictive substance is lurking in many foods that you’d never suspect.

Far more loathed than fat or cholesterol these days, sugar has become public enemy No. 1 when it comes to the health of America. In fact, in our effort to listen to doctors’ orders (and government guidelines) to consume less fat and less cholesterol, Americans turned to “healthy” low-fat foods that were actually loaded with sugar.

In its recent report, the Dietary Guidelines Advisory Committee cited sugar as one of our biggest health concerns and recommended that sugar make up 10 percent or fewer of our daily calorie intake. The American Heart Association recommends that no more than half of your daily discretionary calories comes from added sugars (about 6 teaspoons or 100 calories for women, and 9 teaspoons or 150 calories for men). But we’re eating way more of the sweet stuff than that: The CDC reports that the average American eats between 13 and 20 teaspoons of added sugar a day (around 230 calories for women, and 335 for men).

In its natural state, sugar is a relatively harmless—even necessary—carbohydrate that our bodies need to function. It’s found in fruits, vegetables, and dairy as a compound known as fructose or lactose. The problem comes when sugar is added to foods during processing for added flavor, texture, or color. This is more common than you may realize—you don’t have to be in the candy aisle to be surrounded by added sugar.

Eating too many of these empty calories has many health effects, the most obvious being major weight gain. Added sugar drives your insulin levels up, messes with your metabolism, and causes those calories to turn right into belly fat. And while losing weight is well and good, that’s just the beginning of the health benefits of cutting back on the sweet stuff. Below are 21 more legit reasons—besides fitting into skinny jeans—to tame that sweet tooth for good.


Obesity, one of the main consequences of excessive added sugar intake, is a major risk factor for high blood pressure. New research shows that added dietary sugars—independent from weight gain—can also raise blood pressure. And this is no small thing: High blood pressure increases the workload of the heart and arteries and can cause damage over time to the whole circulatory system. Eventually, this can lead to heart disease, heart attacks, stroke, kidney damage, artery disease, and other serious coronary conditions.

What’s more: People who have diets where at least 25 percent of the calories came from added sugar are twice as likely to die from cardiovascular disease than those who have diets where added sugars make up less than 10 percent of the food they eat .


People who consume a lot of added sugar are more likely to have lower levels of HDL, or good cholesterol, higher levels of LDL, or bad cholesterol, and higher levels of triglycerides, or blood fats. Bad cholesterol and blood fats clog up arteries and blood vessels, leading to heart disease.


People with higher added sugar intakes had a notable increase in risk of heart attacks compared to those with lower intakes, one recent study found . One simple swap to cut your risk: Ditch the soda. One study found that sugar-sweetened beverages are associated with increased risk of coronary heart disease. “For every extra soda or sugary drink you consume, you may raise your risk of heart disease by up to 25 percent,” says Darria Long Gillespie, M.D., a board-certified emergency physician at Emory University Hospital.


You may have been warned that sweets can eat away at teeth enamel, but what’s even scarier is that sugar can eat away at your brain power too. Research shows that eating too much sugar can cause impair cognitive function and reduce proteins that are necessary for memory and responsiveness. In one particular study, rats who were fed sugar were slower and showed less synaptic activity in their brains than those in the control group. “A high intake of sugar is assocaited with metabolic syndrome, a cluster a conditions associated not just with decreased cognitive function, but possibly even with changes to brain structure,” Long Gillespie says.


A diet high in added sugar reduces the production of a chemical known as brain-derived neurotrophic factor (BDNF), which helps the brain form new memories and remember the past. Levels of BDNF are particularly low in people with an impaired glucose metabolism (diabetics and pre-diabetics) and low BDNF has been linked to dementia and Alzheimer’s disease.


In one study, older adults who drank more than four servings of soda per day were 30 percent more likely to be diagnosed with depression than people who drank unsweetened water, coffee, or tea.

In order to function properly, the brain depends on a steady supply of chemicals like glucose and insulin. When glucose (another name for sugar) enters the body, insulin opens cell doors to allow it into the cells. However, when your brain experiences continuous sugar spikes (from your breakfast of Lucky Charms to your post-dinner ice cream sandwich), insulin becomes more immune to its effects and therefore less effective. This in turn leads to depression and anxiety.


Research shows that animals that “binge” on excessive amounts of sugar develop symptoms of physical addiction and signs of withdrawal. What’s happening: Dopamine, the brain’s feel-good neurotransmitters, are released during sugar absorption (we’ve all experienced that post-birthday-cake euphoria). The problem is that eating too much sugar shuts down healthy dopamine signaling, meaning it takes more and more sugar to fire off those pleasure signals. In one study, the sight of a milkshake activated the same neurological reward centers as cocaine among people with addictive eating habits. Turns out, drugs aren’t the only substance you need to say “no” to.



And now for the appeal to your vanity: A lifetime of eating too much added sugar can make skin dull and wrinkled. This is due to a process called glycation, where the sugar in your bloodstream attaches to proteins to form advanced glycation end products (AGEs— an appropriate name for what they do!). AGEs damage collagen and elastin, the protein fibers that keep skin firm and elastic, and that damage leads to skin wrinkles and sagging. They also deactivate your body’s natural antioxidant enzymes, leaving you more vulnerable to sun damage. “In this case, you truly are what you eat—it shows on your skin,” Long Gillespie says.


Sugary foods with a high glycemic index have been found to have an effect on the severity of acne because of the hormonal fluctuations they trigger. “Inflammation caused by excess sugar intake has been linked to other skin conditions as well, like psoriasis,” says Marisa Moore, R.D., an adjunct professor at Georgia State University.


Research shows that drinking one to two (or more) sugary drinks per day increases the chance of developing Type 2 diabetes by 26 percent. Because of the high insulin resistance caused by excess sugar intake, fructose, glucose, and other forms of sugar can’t get into the cells and become “stuck” in the bloodstream. This high blood sugar leads to pre-diabetes and eventually the threat of actual diabetes.


Research suggests a diet high in added sugar can exacerbate fatty liver disease. Never heard of fatty liver disease? You’re not alone, but it’s actually one of the most common diseases in America, says Mark Hyman, M.D., founder of the Ultra Wellness Center and chairman of the Institute for Functional Medicine. Basically, that spike in insulin caused by sugar also drives fat into the liver cells, causing inflammation and scarring. This disease is a major risk factor for diabetes, heart attacks, and even cancer.


Though studies are not completely conclusive, some research suggests that excessive added dietary sugar is correlated with higher levels of certain cancers, such as pancreatic cancer.

Read nine more reasons to reduce sugar in your diet.


  • diamond778

    Excellent article. I was a juice-aholic till recently. My fitness pal has shown me just how bad this former favourite can be.

    • back

      Start with juicing at home without any added sugar. Like juice all veggies and throw in an apple or Pear. 15 minute super express way to health. To make it thick add it Oats. Or Almond, Flaxseeds, Chia Seeds or even Peanut powder.

      • diamond778

        Thanks for your feedback but I prefer to eat the fruits whole…unless they start going bad that is…

  • Rob Leslie

    Hope people share this article and help motivate others in a positive way to reduce refined sugar. It is an addiction and motivating sometime to stop with drinking habitual soda may in fact save their life. I developed my own sugar “cheat day” system after a month of NO refined sugar you get one cheat day or an allowance of 2000 calories of food with any refined sugar until your next cheat day. I know what it’s life to be addicted to sugar and it’s awful yet almost everyone around me accepts it.

    • Idiot magazine

      Yet, sugar is highly addicting so I don’t understand breaking the addiction only to allow yourself cheat days with a whopping 2000 calories of sugary foods. This would certainly not work for me, all I have to do is taste the stuff and I’m hooked again.

      • Rob Leslie

        The 2000 calories can be stretched out over a period of time. Also forces you to log your calories. Takes some discipline.

  • Kyle

    So I have maybe a silly question. This article keeps using the phrase “added sugar.” So, in specific respect to how much sugar you can have in one day, is there a difference between “regular” sugar in fruits and vegetables and added sugar? I ask because I track my calories and sugar with MyFitnessPal and it allows for about 85 grams of sugar. However, most of the sugar I eat is from my lunch fruit smoothie that I make myself and use fresh ingredients that I freeze after buying. So does this mean I’m doing well? Or is it all really the same, and I should try to cut back more in sugar overall?

    • SideSteel

      MFP does not differentiate between added sugar and sugar from fruits and vegetables. The major difference between the two is that whole food sources come with other nutrients. If your diet is composed of “mostly” nutrient dense food sources and you minimize refined food and added sugar then it’s really not going to matter significantly. This assumes that you’re able to stick to your intended calorie and macronutrient goal as well.

    • Steph

      For me personally consuming even ‘healthy’ sugar or carbs that equal sugar still give bad effects like false hunger and carbs addiction. Even though I don’t enjoy it, I focus more in consuming good fat and moderate protein food. It helps me tame the ‘sugar monster’ in me and I feel less hungry and no more sugar crash

    • Adrienne

      Good question. I’m seeing a nutritionist who told me that women should have no more than 25 grams of added sugar a day (not sure if it is different for men), and you can tell if processed food has added sugar if has ingredients that end in -ose (fructose, sucrose, etc.), -ol, or syrup.

      Also the amount of naturally occurring sugars in these foods are:
      Fruit: 5-12 g
      Grains: 0.5-1 g
      Cheese/yougurt/ Dairy: 0.5-1 g (not milk though)

      If the nutrition label lists more than that, it probably has added sugar (the amount of sugar in cereals and yogurts were shocking to me after I learned these guidelines).

      Myfitnesspal doesn’t distinguish between natural and added sugar, so you have to where it is coming from. It sounds like most of yours is naturally occurring sugar from fruit.

  • lachelle conway

    great article! I definitely have a sugar addiction. I know I need to start small by simply eliminating candy (so many candy dishes all over my office) and cut down my sugary drinks maybe start with one or two per day. Right now between those 3-4 pieces of candy, the food and my coffee, tea and juiceim drinking in addition to my healthy sugars in fruitsin veggies I’m just waiting to develop diabetes and maybe some of the other diseases listed above. The gym is not going to prevent me from damaging my metabolic rate if I keep this sugar rush up. Thanks agian for posting this article I definitely plan to cut down this week and hopefully get to a point where I adopt one cheat day like poster above. Take care everyone and good luck on your lifestyle changes! My fitness pal is the best!

  • Geraldine Duddleston Young

    On a personal note, (not scientifically proven) I have discovered that when I don’t eat sugar I resist viruses better AND I don’t get bit by ants or mosquitos!

    • KB

      I gave up all sugar for well over a year and a half and never experienced any changes in resiliency to virus nor did I see and change in insect bites. While I am thrilled for you if you feel it helped it might not be a good idea to throw out claims with no factual or scientific basis. Anecdotal evidence really doesn’t make for good common sense. Although many of the findings noted in the article not onl have facts to back them but I can state that a number of them like reduced cravings and more stable blood sugars seem to also prove the research true in my experience.

      • Jenndunn11

        In Geraldine’s defense, #18 on the list says “Eating or drinking too much sugar also lowers your immune system.”

      • alanrlow

        Wow, you want it both ways. You say “Anecdotal evidence really doesn’t make for good common sense.”, (what ever that even means), then you finish up by saying “more stable blood sugars seem to also prove the research true in my experience.”
        Anecdotal??? Sheesh…

        • Heather McLean

          adjective: anecdotal
          (of an account) not necessarily true or reliable, because based on personal accounts rather than facts or research.”while there was much anecdotal evidence there was little hard fact”

          • alanrlow

            Lol, thanks for that. Please re-read my comment and then look up ‘comprehension’. S/he begins by decrying anecdotes and then finishes the post using one. That was my point. But thanks for playing. Lol..

      • BekkyShambles

        “I gave up all sugar for well over a year and a half and never experienced any changes in resiliency” … “Anecdotal evidence really doesn’t make for good common sense” …. I honestly can’t tell if you’re trolling us or just none too bright.

      • Linda

        please read her comment again. She said this is what personally worked for her. In the parenthesis (sp) she said “not scientifically” proven. 🙂

      • Bollywoodtracie

        Geraldine begins her comment with saying, “on a personal note”, meaning for her personally. I don’t think she was saying it would be the same for everyone. And I PERSONALLY have experienced the same thing since eliminating sugar from my life. While everyone around me has been getting this bad cough that hangs on, I’ve been great, AND I also don’t get bit by mosquitoes anymore. Yes, it’s nothing “scientific”, but it has happened. And where does “scientific” come from anyway? By studying what does or doesn’t happen to people!

    • JWH

      My naturopathic doctor recommends staying away from sweets when sick because it can prolong the recovery time. What you have noticed goes along with that I think 🙂

  • grammypammy

    I am definitely a sugar addict. Once I give in.. the junkie takes over. All the above listed then kicks in and it’s a vicious circle. I’m on my fourth week of no sugar and the depression is gone. I have very little fibro pain and my bp is almost normal. My skin looks great too.

    • grammypammy

      Oh and when I mean no sugar.. i mean no sugar unless from fruit or honey. My whole diet is clean. Nothing processed.

      • Robin

        What do you eat for your breakfast eAch morning .i was always told that’s the most important meal

        • Tom h

          I eat 4 scrambled eggs, and a vegan protein smoothie, with 2 scoops of Orgain protein powder, 1 cup of spinach, 1 cup of cut frozen strawberries, and 2 ounces of Pomegranate juice (whole pomegranate, no added anything), and 2 cups of black coffee (hazelnut).
          NO you can not taste the spinach. Yes I am seriously full until lunch time. I am 6 feet tall and 215 lbs. This is about a 600 calorie breakfast. It is equal in calories to about 2 egg mcmuffins from Miki D’s, but it will actually make you feel amazing, not starved in two hours.

    • Kayla Smith

      What do you eat? I need help!

      • gordondev

        Meat, vegetables (primarily the ones that grow above ground), some fruit.

      • Tom h

        eat fruits and veggies. But also eat some whole grains, like rice and quinoa. Processed sugars, and processed grains are the real problem, mostly because it is difficult to eat enough rice and quinoa to do any damage. (don’t fall for the whole grain label either. Rice should look like rice and not some processed type food.
        Quinoa is not only a healthy grain, but it is also a rare balanced amino acid, making it a very good protein source. Quinoa is high enough in calories that if you could stand to eat it, you could possibly be very healthy eating nothing but quinoa.

  • james pogrebetsky

    Where the heck did the writer get this idea from that sugar/carbs are necessary? Certainly not from anything science related. The only thing the body needs is fat and protein. Carbs and sugar are a luxury

    • Joshua Hodson

      Your brain is fueled by glucose. If you had zero carbohydrates (i.e. sugars) you would die. Luckily they are also in healthy foods like veges. Despite what the cross fit instructor/blogger who knows nothing about science/chef who wants to make a buck cashing in on new eating fads says, carbs and grains are not the enemy. They are an essential part of a healthy diet.

      • MistaWondaBread

        That’s completely incorrect. Your body can produce glucose through Gluconeogenesis. Your body doesn’t require any sort of of carbs. Grains have a higher glycemic index than sugar does, and you don’t “need” them in a “healthy” diet.

        • Lily Rowan

          I’m sorry, but you’re incorrect. While the body can indeed produce its own sugar through gluconeogenesis, if you rely solely on this alternative pathway of sugar generation and metabolism you will form too great a quantity of ketones, which can acidify your blood pH to potentially fatal levels. That is why people on the Atkins diet need to check their urine for ketones to make sure they are not getting dangerously acidotic and why diabetic patients can end up in the ER from symptoms other than just blood glucose imbalances. If you want to know more or simply don’t believe me, google Diabetic Ketoacidosis – the symptoms are effectively the same as if you were on a zero carb diet.

        • Joshua Hodson

          As Lily Rowan explained, if you don’t get enough carbohydrates to fuel your body it will use either fat as a calorie source, leading to ketosis, or protein, leading to muscle wastage amongst other things. So while I may have been incorrect when I said it would be fatal, it is certainly extremely unhealthy.

  • Carla Helené

    the article said 21 reasons but there were only 12. It took me a second to realize it was a typo. Anyhow, good read. Thanks for this info.

    I’ve cut out pretty much all added sugar in my diet. I’ve been mostly clean eating and drinking infused water almost exclusively. My skin has cleared up almost completely and I dropped 6 lbs my first week. So far I’m maintaining that drop but I have about 25 more pounds to go. Cutting out sugar was not nearly as difficult as unexpected it to be. And cutting out bread has also been easier than expected. Every once in a while I crave something sweet or salty but I’ve found those cravings aren’t nearly as often as they used to be.

    • Jenndunn11

      I agree it’s a little misleading that is says “21” reasons and then you only see 12 reasons but at the bottom of the article it says “Read nine more reasons to reduce sugar in your diet.” If you click on that hyperlink, then you will get the entire list of 21.

      • Carla Helené

        Yup, caught that after I posted lol. Thanks!!

  • Jenndunn11

    I agree it’s a little misleading that is says “21” reasons and then you only see 12 reasons but at the bottom of the article it says “Read nine more reasons to reduce sugar in your diet.” If you click on that hyperlink, then you will get the entire list of 21.

  • Brian Hall

    Processed Sugar is the worst thing you could ever eat, I can’t wait till I’ve finally overcome this addiction for my entire life.

    I’ve cut back barely a week now and I feel 1000 times happier and more focused.

    • Tom h

      don’t cut back. Replace! Cutting back is merely will power. You will have a weak moment and binge more than you actually gave up. Crave sugar, replace it with fruit or some other healthy choice. You have to teach your brain that the craving is not just a twinkle, it could be an apple or a pineapple, or what ever you prefer. Something that grows from a tree or vine, or plant, and is not processed.
      If you need portability, health food stores have a wide selection of dried fruits that are very portable. You will find that a small quantity is sufficient for the actual craving, just drink some water or black coffee too. Hot drinks give you a very satisfied feeling.
      Word of caution, detoxing form sugar may make you feel cold more often. Something about being near a diabetic coma all the time can cause you to feel hot.

      • Brian Hall

        Eating lots a baby spinach instead of sugar. 🙂

      • Jessica

        Now what replaces Chocolate? I have horrible chocolate cravings but fruit doesn’t seem to curb that.

        • Tom h

          Buy vanilla orgain protein powder and add a teaspoon of cocoa powder and a frozen banana and some coconut milk. Yumm!!

          • Jessica

            Yum! That sounds good, I’ll have to give it a try. Thanks!

  • ✨Charlie Starr✨

    So if it’s everywhere how am I supposed to control it?

    • Maria

      Make your food from scratch and stop buying processed foods. Reading the ingredients also makes you aware of what you are putting in your body.

    • Tom h

      If I want something sweet, I drink water or coffee. IF that does not help I eat fruit. Fruit has sugar. But it is far lower in sugar than any sugary treat, and it is a far better source of nutrition.

      Doing these things will not immediately curb your binge cravings. But over time you will learn the habit of healthy eating. You will enjoy the natural sugar in fruits and veggies.

      It is hard at first, but use the will power usually reserved for starvation, and focus that effort in to eating healthier choices with out regard to the calories in them. As healthy eating becomes habit, then work on reducing calories if that is even needed.

      No one ever got over weight eating fruit and veggies. You wont get thin over night by doing it either. But over time you will gain a healthier composition. And you never have to starve.

      I will wager, you will have difficulty eating the same number of calories if 90% of your diet comes from lean meats, healthy fats (some saturated fats like coconut oil, and real butter are OK, but use caution with the quantity), and fresh or frozen produce.

      I have lost 50 lbs in 6 months doing this. I went from being stuck at 260 for 3 years after getting there from 326, to 6 months later going from 260 to 215. Now I am working on staying at 215 as I build my body composition in the weight room.

      Oh, and I will be 40 in less than two months.

      Please do not lose 50 lbs in 6 months as I did. That is too fast. I am working hard to build back, all the muscle I lost. I should have lost that weight in twice that time. It would have been much healthier.

    • Esther

      Follow the JJ Virgin Diet or JJ Sugar Impact Diet (Google them). They worked very good for me. I can’t believe I have been without sugar cravings for more than three months now.

    • Lori

      Read the book, The South Beach Diet. The cardiologist that wrote the book had the intention of getting his patients diabetes under control with the diet. Then when they inadvertently started losing weight it became even more popular. The book explains in great detail how to avoid sugar and more importantly, the foods that turn into sugar in the body. That’s even more key:)

    • Bethhd

      Try doing a Whole30!!! It is an amazing way to learn about the foods we are putting in our bodies and a great way to change habits and reduce sugar cravings. Read “It Starts with Food” & “The Whole 30.”

    • Joanne

      Make real foods. Simple is best. Canned sauces and dressings, the biggest culprit in my own diet, personally, can easily be replaced with a homemade version. Tomato-based sauces are actually the biggest contributor of added sugar in my pantry.

    • IBikeNYC

      The Protein Power LifePlan.

      I’ve got myself off blood-pressure meds, have blood-lipid values like a baby, sustained a 65-pound weight loss for nearly four years, easily outride people less than half my age, and am in the best shape of my life.

  • Candy

    I think what often happens is, when you cut out or drastically reduce your sugar intake, you then start eating healthier foods to fill you up and that is why you get sick less often, it’s not really the sugar per se, it’s the fact that you’re being healthier in general. I have been doing a basic intro to running 3 times a week for about 6 weeks now – I have lost 10 lbs, I’m eating better, sleeping better and feel more able to function in general. As a result of this I have been thinking more about what I am eating, which means I am eating less sugar and WAY LESS fake sugar (diet sodas etc). I found that I can have a little candy occasionally now, but I know not to eat a lot because it makes me feel sluggish and depressed.

  • Momolala

    My grandpa got Alzheimer’s at 54. I’m terrified that I’ll get it too. Def good incentive to stop the sugar.

  • Here I thought losing weight was going to be a very difficult task again. It turned out to be easier than I could have every imaged. I lost 30 lbs. in 6 months. I just stop eating process foods and switched to a clean diet consisting of meat, fruit and vegetables. I’m trying to do only frozen and fresh as much as possible. I’ve found myself eating as much as I want at each meal and still losing weight. Now preparation of these foods items are still the key to weight lost. No fried foods with process coating, white rice or white potatoes. If you craving something sweet, than eat a piece of fresh fruit. One of my favorite is frozen grapes in the summer.
    I often wonder what manufactures allowed to putting into our foods are beneficial to our health or their bottom line. We all need to stop and ask ourselves is it worth the convenience to consume these process foods and damage our health in the long run, than to prepare or eat non process foods. Your answer should be “NO”. I want you to take a look now on the back of any process food package. How many ingredients are there you have no idea what in the hell it is, but still you continue to buy them and eat them, because the package by the manufactures say that its good for you and it taste great. These added manufactures ingredients and sugars can be avoided if you eat non-processed foods.
    The manufactures is counting on us not to look at the nutritional writing on the side or back of the boxes but instead the big pretty pictures and catch phrases telling us how we need these products. Not only did I start to look but started researching what I was consuming. You don’t need to be a rocket scientist to know that what they are putting into our foods is keeping it tasting good and looking fresher and lasting longer. These added ingredients cause us to suffer the consequence of an industry that puts our health to jeopardy every day. I want you to stop and look at all the process foods you have in your house, How may unnecessary ingredients and sugars are you eating?

    • TekkieChikk

      Good point.. I read once that if you can’t pronounce the name of the ingredient, you shouldn’t eat it. I don’t take that advice, sadly, but I am more label conscious these days and have gone back to preparing most of my own food from fresh ingredients.

  • Aliza Earnshaw

    What about stevia? Is that a problem at all?

    • TekkieChikk

      I hope not. Stevia plants have made an appearance in our markets and growing it is really easy (though it is a bug magnet- they like the sweet stuff, too, apparently). I’ve crumbled some of the dried leaves onto cereal and into tea instead of sugar or Splenda and it’s very satisfying (and a little goes a long way). I have to believe that natural is better than processed anything in this case.

  • Demetria Dixon

    This is incredibly true. I cut way back on processed sugar. I do still eat fresh and frozen fruit, but with no sugar added. My skin has cleared up. I’ve lost 25 lbs. The most tremendous benefit has been an increase in stamina. I used to have horrible back pain. I couldn’t stand for long periods and I got tired easily. Since going off sugar, I can stand for long periods and am able to walk for miles without back pain. It’s the best thing, I’ve ever done for myself.

    • Idiot magazine

      Oh, goodness, I could have written that post as it all applies to me as well! I have lost 44 lbs. since Jan. 1 and my health problems are clearing up almost weekly. My skin is looking better than it has in years. Being able to walk for miles again without back pain is definitely the best part! Well done, you, and keep up the good work!

      ETA: I have no idea why my post says it was written by Idiot Magazine, LOL!

      • Demetria Dixon

        I thought that said idiot. LOL!!! Thanks for your reply.

      • back

        We surprise ourselves so much to an extent as we lose weight once we leave garbage. Mild exercise good greens all the time and we lose 10 KG in 8 weeks. Amazing.

  • alanrlow

    QUOTE: “In its natural state, sugar is a relatively harmless—even necessary—carbohydrate that our bodies need to function.”

    NO IT ISN’T!!
    Our bodies can ,and do, function perfectly well without any form of carbohydrate in the diet.. In practice it is quite difficult to avoid all carbs but they are in no way essential..

    • AmandaMm

      No, that is not true at all. You can research glycolysis in any first year Biology text book which will also explain what happens when your body is forced to derive most of its energy from fat (ketoacidosis). Not to mention the problems the lack of fiber would cause. Remember, you have a lot of gut bacteria that thrive on fiber that are essential for gut health!

      • alanrlow

        Oh dear, another example of ‘a little knowledge is a dangerous thing’. I think you had better research what Ketoacidosis is and whether it is what you meant to say. Ketoacidosis is a pathological metabolic state marked by extreme and uncontrolled ketosis.

        Ketosis, on the other hand, is a metabolic state where most of the body’s energy supply comes from ketone bodies in the blood, and is perfectly normal. In fact, it is the prefered state for our bodies and everyone spends their early life in ketosis. There is now research showing the brain and heart (amongst other organs) function many times better on ketone bodies than glucose.

        The problem is that “first year Biology text books” are clueless and only regurgitate outdated and evidenceless information. What ‘problems’ do you imagine a lack of fiber would cause?

        • AmandaMm

          I could say the same thing for you! I know I am much more qualified than you but I would love for you to list those papers that discuss organ function and ketones! The knowledge of gut microbiome and carbohydrates can be easily researched by you on Google Scholar, however, I am sure the point isn’t to actually learn anything since you’ve established anything you disagree with is “outdated” or “regurgitated”. Do you even science?

        • AmandaMm

          A quick google search and I can see where you got your misinformation from, which you cut and paste directly from. Emily Deans is a psychiatrist who cherry picks data from evolutionary history to sell books. But of course, it is the Biology books that must be clueless …

          • alanrlow

            Bzzzt.. Wrong again. (not doing too well so far). Care to show me where I ‘cut and pasted’ anything from?

          • Cal Baize

            AmandaMn,,,,,,,,hes so correct and you just failed the most basic biology class. No biochemistry or biology course or book I know of ever teaches that ketosis is anything like ketoacidosis. Only disease will cause ketoacidosis, i.e. type I diabetes. Type II diabetics will likely never have a problem with ketoacidosis. The normal person will starve to death before they reach ketoacidosis. THAT’S A FACT! BE CAREFUL WHAT KIND OF INFO YOU ARE PUTTING OUT THERE, PEOPLE MAY ACTUALLY BELIEVE YOU. DO YOUR OWN RESEARCH AND IF DON’T KNOW FOR SURE, BE QUIET.

      • Scott

        I don’t know what qualifications you think you have, but alanrlow is correct here. Ketoacidosis is something completely different from ketosis, which is what you meant to say

        • AmandaMm

          It is not completely different but yes ketosis is a natural state. Ketoacidosis is really dangerous and found in ppl with diabetes. Ketoacidosis could arise from a zero carb diet.

        • Dave

          It amazes me how some people take simple and helpful information about sugar intake, and muck it all up with trying to sound intelligent. Thanks My Fitness Pal for what you do, and sorry for how the “smart” people get in the way.

          • Scott

            The comments are here to add to the discussion, someone posted misinformation and someone else corrected them. Do you think it would just be best to not point out errors and let people who read the comments blindly believe them? I don’t see how posting the facts on a subject could be interpreted as “smart” people getting in the way. Why can’t it just be someone trying to be helpful?

    • Chris

      There are issues with eating too much protein, such as the formation of kidney stones. Carbohydrates are not the devil. The issue is that we have been over-consuming carbohydrates and in particular simple sugars. The best diet is a moderate one. I particularly like – “eat food, not too much, mostly vegetables”.

      • Cal Baize

        I graduated medical school 15 years ago and Chris you are so wrong I don’t know where to start. Alanrlow seems to be very knowledgable and knows what hes taking about,,,,I would listen, research and re-think. Given there is a lot of poor info out there and its complexand there many ways to approach diet.

        • Chris

          Take it point by point. Is there an issue with eating too much protein? Do you have an issue with my diet proposal: “eat food, not too much, mostly vegetables”?

          My key issue is that as a science, diet and nutrition is far from settled, so making any proclamations of certainty is something I think is premature.

          • Cal Baize

            Diet depends on your goals and metabolism. The jury is out on the amounts of protein. If I had to pick an enemy, I would say the non essential carbs or sugars that are over-consumed by this nation. You are correct, this would be a healthier nation if we ate clean and natural. 90% would probably lose weight and become healthier and stronger. Some need to avoid sugar like the plague, i.e. diabetics, metabolic syndrome etc. Diet is far from settled, and never will be because there are many good diets, some do well with carbs and fruits others do not. THE MYTH THAT I WOULD LIKE TO DISPEL, FATS ARE BAD. NO THE AREN’T! CARBS ARE GOOD,,,NO,THEY MAY NOT BE,,,CARBS ARE JUST SUGAR AND WE DO NOT IN ANY WAY REQUIRE THEM. REMOVE MOST OF THE CARBS FROM YOUR DIET AND YOU WILL MOST LIKELY BECOME A KETOGENIC FAT BURNER,,,AND THAT MAY JUST ENHANCE YOUR HEALTH AND OVERALL WELL BEING. I would not suggest a ketogenic diet to most. Its difficult, somewhat unsustainable, and requires adaptation training etc.

  • vic

    Humans do not NEED to eat any carbohydrates at all so saying natural sugars are necessary is totally wrong. . . . Take note NEED and BENEFICIAL are not the same. . . a power and strength athlete benefits from more carbs in the diet than an endurance athlete.

    • Diana L Johnson

      Nor do we NEED meat in our this day and age.

      • back

        Carbs is a misunderstood food group. We tend to think it comes more from meat. Veggies have good amount of good carbs that are needed. Meat has worst amount of bad carbs that is not needed. Forks over Knives.

        • Laurie Anne

          Sorry, but meat doesn’t have carbohydrates, just fat and protein. Complex carbs are the good ones, i.e., fruits, vegetable and some whole grains.

          • alanrlow

            Almost right, there is a small amount of glycogen in muscle meat but not significant quantities. As far as the body is concerned there is absolutely no distinction between simple and complex carbs except for the nutritional content. They ALL turn into glucose, some even while being chewed. If you want to eat carbs it is best to stick to nutrient rich green leafy ones and avoid white starchy ones.

        • alanrlow

          Obviously misunderstood by you at least. I think you would be the only person who thinks carbs come from meat. Most veggies of the green leafy kind, are poor suppliers of sugary carbs, as opposed to the root/ tuber types that are carb heavy. Fruit can best be described as bags of sugar. BTW, forks over knives is just rubbish vegan propaganda.

          • Cal Baize

            alanrlow,,,,finally someone who speaks and knows something,,,

      • patstar5

        We need fat and protein. Not carbs. Cancer cells feed off of glucose

        • Diana L Johnson

          Notice I said meat..not protein..and cancer cells or will always have glucose in your body because your brain runs on it…pray tell how do you keep cancer cells from picking and choosing? Veggies are good carbs

          • patstar5

            Your brain can run off of ketones instead of glucose

          • Cal Baize

            Diana just stop!!! you said “pray tell how do you keep cancer cells from picking and choosing” YA DONT! Neoplasms exclusivity metabolize glucose. In 1950 50 a nobel prize was awarded for proving a very very strong relationship between O2 radicals in the nucleus. The number 1 producer of O2 radicals in our bodies,,,guess what,, sugar fermentation. A pet scan for cancer is feeding glucose to your tumor. Your body requires very low amounts of glucose approx 1 tsp per 7 liters of blood. A potato about 11 tsps. High glycemic, low glycemic, good, bad. They all do the same thing, one is just slower and its agreed upon that the net effect is the same. I don’t know if I’m going to have enough patience to educate everyone. Please just don’t regurgitate what you’ve heard on the news as gospel, its often wrong or misunderstood.

        • Chris

          Glucose is our bodies primary source of fuel we do NEED it.

      • Cal Baize

        Diana you are uneducated,,,,you absolutely CANNOT GET ALL YOUR NUTRITION FROM PLANTS. EVEN THE VEGANS NOW SAY YOU WILL BE LACKING IN ESSENTIAL FATTY ACIDS IF YOU DO NOT SUPPLEMENT AMONG OTHERS. In this day and age?????? well we have 3D printed foot available now the most modern of all experiments,,,YOU EAT IT. IN THIS DAY AND AGE MOST EAT LIKE CRAP. Go ahead and take your protein supplement cuz I’m gonna eat my animals and not feel quietly or stupefied by some hippie who believes man wasn’t made to be a carnivore.

    • fred

      Except protein rich diets are unethical and unsustainable in an overpopulated world. Meat in moderation please.

      • Bill S.

        A ketogenic diet is high fat / moderate protein. You do not replace carbs with protein to achieve ketosis you replace it with healthy fats some of the best coming from coconut and olive oil and even plain old butter.

  • Chris

    There are issues with eating too much protein, such as the formation of kidney stones. There are also issues with over-consuming carbohydrates and in particular simple sugars. The best diet is surely a moderate one. I particularly like – “eat food, not too much, mostly vegetables”, which works well for 99% of the population.

  • Terri

    There are several sugar free websites with truly appetizing recipes
    for youngsters and adults. These great websites have opened a new world for me.

    I permanently have “switched” to stevia for fitness reasons. It’s a pleasure to learn about you too. Cost benefit, basic good.

    Delightfully, I have lost 12 lbs. with no sense of deprivation because I like stevia. I now enjoy more appetizing foods and meals with a greater satiety factor.

    Eat and be happy, merry.

    Good Terri

  • Cal Baize

    Dont be fooled into believing you require even the smallest amount of sugar. The article states that, sugar and carbohydrate are necessary for our body to function. Absolute misstatement. Fats and proteins are essential,,,,carbohydrate and sugar are absolutely non-essential. Your body can easily produce the very low baseline of glucose by converting proteins into glucose described as gluconeogenesis. Very poorly and misleading article.

    • Borg

      Not quite true
      Energy from carbohydrates (which includes sugars) is much more readily available to the body than energy from protein or fat.. Healthy carbs are an important part of the diet, but it depends on physical activity (more active = more good carbs needed). If you are physically active and avoid carbs totally you will have protein digestion from muscle which could lead to wastage of muscle and poor health, unless you have a large stores of fat.
      For weightloss carb avoidance is an excellent strategy, but care is needed, some people can become very ill if carbs are avoided totally. The key is to adapt your diet according to your own metabolic needs, and to avoid refined carbs and refined sugars. As with all health matters, consulting a professional will aid you in this process.
      I’m a nutritionist with 15 years experience.

      • patstar5

        What about ketosis? Most cells in your body can run off of ketones instead of glucose. They are metabolically flexible, so you wouldn’t need carbs.

      • Cal Baize

        Well, I’m a physician with 15 years experience and a biochemistry minor. 1st fat stores are nearly endless even in the lean muscle glycogen is available for about 2 hours of exertion. The Krebs cycle is a much more efficient form of energy production vs fermentation. I haven’t referenced the radicals that are produced from sugar fermentation and the increase in cancer rates. You obviously have not noticed that many of the winning ultra endurance athletes are fat adapted. Maybe good naturals carbs are important but certainly not essential. The studies reveal ketogenic body builders make tremendous muscle gains and and can also lose fat at the same time with very moderate protein intake. Ketogenic diets are protein sparing The lack of carbs DO NOT CAUSE ILLNESS (LOL), BUT SOME WILL NEED TO ADAPT! Correct, a ketogenic diet is not for everyone, some do well eating junk or carbs/sugar in any state. May I remid you carbs in any for are nothing more than simple sugars and our bodys can produce as much as it requires. You may need to re-think what you’ve been taught. I have had numerous conversations with the local dietitians recently because most of my patients are diabetic and the ADA is still recommending carbs i.e. fruit. Diabetics are metabolically deranged and intolerant to SUGAR IN ANY FORM AND MOST COULD DO WITHOUT ANY (SUGAR/CARB). The dietitian advocated diet has not worked, is not working. I’m passionate because we have all been very mis-educated as per fat metabolism, the requirements for sugar etc!!! if you would like some of the articles please let me know.

        • Susan

          Does anyone have any comments on the wheat belly book??? I have been trying to get healthy and get rid of the junk, do you think there is are some good points in this book.??? Just trying to find my way , lose weight, get healthy to the best of my ability with good information, but there is so much conflicting information out there.Susan

        • symial94

          This is absolutely ridiculous. Food (well, whole, natural food) does not come in the form of a carb, protein, or a fat. Foods contain a myriad of substances specially designed to work together to provide our bodies with the nourishment we need. For example, fruits and vegetables have fiber to allow slow digestion of the natural sugars (thus avoiding harmful spikes in blood sugar levels). Unless one’s diet consists purely of processed foods like extracted oils, protein powders and meat (yes, cooked meat is processed – it is chemically changed by the heat), it is impossible to not eat any carbohydrates. It is also crucial to remember that food does not provide us with just macronutrients (carbs, fats, proteins), but micronutrients (vitamins and minerals) as well. Without these essential substances, our bodies cannot function properly and we develop serious health problems. How are we to obtain all these nutrients if we do not eat fruits and vegetables (which are primarily carbohydrate-composed)? Finally, carbohydrates are the “cleanest-burning” sources of fuel. The conversion of protein to glucose is extremely complex and produces by-products (nitrogen) that our bodies must get rid of, and if too much protein is being converted to glucose, the process is very taxing on the body (particularly the kidneys).

          The bottom line – eat whole, natural, unprocessed foods and you will be just fine.

          P.S. I’m sorry Baize, but I just have to say this – how do you expect anyone to regard you as a credible, authoritative expert when you cannot even manage to use proper grammar?

  • Karen

    Why is it whenever there is an article about giving up sweets, there are pictures of all kinds of goodies? While the people writing these articles mean well, I don’t think people realize that for some of us sugar addicts, just a visual of a cupcake laden with frosting, or a close up of gum drops is a trigger. As soon as I started reading this article and saw the pictures, I began having a full blown sugar attack. I know it sounds pathetic, but for anyone who really struggles with this, you know what I mean.

    • TekkieChikk

      Exactly! I brought fresh strawberries for lunch but all I can think about is cupcakes. Then again, I’m pretty weak when it comes to cupcakes.

    • Alicia Dalton

      I really have to agree! Wow.

  • D2 of DE

    This article is great but missing an important piece of information right up front. Food manufacturers fought hard to keep the government from making them show sugar amounts in terms we all relate to in the U.S. So they get away with confusing people by using grams on their labeling. People need to understand that the ratio is 4 grams to 1 teaspoon. So based on this, I should have no more than 24 grams of sugar in my daily diet. When you start adding the “grams” on the packages of food, like low fat yogurt, you realize how much we get a day without even thinking about it.

  • Scott

    You are correct, they are mixing them up and spreading false information.

  • Dagwood

    the process is keytoneosis, if sugar is not present in the body your liver turns triglycerides into ketones which are used for energy throughout the body. your liver has all the properties it needs to create all the carbohydrates you need. when you begin the process of dissolving fat and turning them into sugar your body starts in the easiest place as possible. your blood ,your your soft tissue , (adipose tissue) or fat and then the liver.

  • back

    Better to avoid sugar in all forms. But for those one or two spoons that becomes inevitable use honey or dates and preferably unpasteurized honey. Sugar has become the worst enemy more than even drugs. Sugar Coated!!!!

  • AmandaMm

    The ketosis ketoacidosis mix up is real and I understand what you mean when you say low carb won’t lead to ketoacidosis but these ppl are saying 0 carbs!! I can send you a Dropbox link of papers, with rats mind you, of induced ketoacidosis

  • david

    I don’t believe many of these claims are proven. Being overweight and a lack of exercise cause these problems, not sugar intake.

  • Jean

    It never ceases to amaze me how blogs wind up in arguments with people saying bad things about others.

  • Colleen

    I was over 280 pounds before passed three years ago and I was really sick then I had go. to the x-ray to check what was the problem. My doctor told me I had stomach lungs problem because I can’t go to the bathroom. So I was on the diet and I buy a sweet low sugar and have brown bread for lunch, porridge in winter, hash browns, pork chop, chicken legs, salads, fish sticks , spaghetti squash, water, Coffee in the morning , I also go to the y.m.c.a to do Zumba in the morning at 9a.m. I do health fit after Zumba. I weight my self and now I am 148lbs already. I go out for breakfast once a month. I am cutting down on cheddar cheese for a while and I still want to loose more weight. I just need to loose 8 more pounds so my goal is 140lbs. I am drinking lots of water every day at work at 2 liter. I am staying off white foods also. I am happy with my self doing lots of exercises and including bowling league and Special Olympics swimming. I don’t have a cancer, stroke, or disease. I am feeling healthy and I just got learned from my health nurse. I am not very skinny at all. This is how I had problems before now I am feeling much better in my health and heart.

  • mumpeck

    And yet if you go to Disney, Universal or many of the parks in Florida all they have is sugar drinks – they do not stock ‘diet’ soda as most places do in the UK. I don’t understand why that is?!

  • Sugar makes things taste really good. That’s why it gets added to so many processed convenience foods. Just a bite makes the brain fall in love. So the answer must be to give it up, but that can be as scary as eating it.

    If you want to give it up, but don’t know if you can do it for a lifetime, then start with giving it up for 40 days. Make it a no exception rule, as in “I will not eat sugar for 40 days, no exceptions.” That is long enough to break your brain’s addiction and force you to find new ways to enjoy eating without the sugar.

  • Bill S.

    “In its natural state, sugar is a relatively harmless—even necessary—carbohydrate that our bodies need to function.” This is an outright lie. Carbohydrates are a completely unnecessary macro nutrient. The body can survive and even prosper in a ketogenic (where fat is the primary fuel source instead of glucose) state on a minuscule amount of natural carbohydrates found in vegetables.

  • Brian L. Baker

    What about raw honey? Is it better for you, or the same?

  • Christiana

    Okay. I get that I have to give up: now how to do that?

  • Jason West

    Soda makes people depressed or do depressed people drink more soda (drink more alcohol, sleep more and eat more)? Causation always plagues these kinds of articles.

  • Chris

    Who is Michael? What don’t you like about that advice?

    • alanrlow

      Michael Pollan, wrote book In Defense of Food, from which the saying “eat food, not too much, mostly vegetables”, is taken from.

      • Chris

        Thanks. Dr Karl must’ve read that book.

        What don’t you like about the advice?

        • alanrlow

          It is much too simplistic, doesn’t really mean anything.
          Personally I don’t enjoy vegetables at all.

          • Chris

            What’s your diet advice?

          • alanrlow

            I don’t give people diet advice.

          • Chris

            OK. I thought you were all over this page giving your opinion on diet, but OK.

          • alanrlow

            Yep, opinion but NOT advice..

          • alanrlow

            Opinions but NOT advice..

  • Jim

    Carbohydrates are a completely unnecessary substance. The article says the carbohydrates are “necessary”. This is a falsity. The body functions fine with zero carbohydrates. Stop spreading that misinformation.

    • Kalexmac

      Actually, Jim, carbs are necessary. Carbs are what your body uses for fuel, particularly if you are very physically active. If you have proof to the contrary, I’d love to read the research.

  • David

    I’m diabetic so I can not have too much sugar if any in my diet. It is not easy but I manage somehow.

  • Courtney

    So what about diets relatively high in sugar coming from nothing but fruits and vegetables?

    I often wonder as my diet has zero added sugar (except for extremely rare occasion), but can sometimes top 100g a day — still, only from whole fruits and vegetables

    • try to read the article more carefully. The natural sugars in vegetables and fruits are even necessary. The problem is the added sugar.

      • Courtney

        Appreciate your reply! I did see the article was referring to added sugars but I’ve read conflicting articles on high amounts of natural sugars elsewhere. Thought this was a good place to get others to weigh in

        • bri

          Fruits and vegetables have varying levels of glucose. Research the glycemic index; it will indicate the scale at which fruits and vegetables affect your blood glucose levels.

      • Jason C.

        What a lame response.

        The question was a valid question and you pretend as if you are the reading expert. You’re a POS.

        Most articles like this fail to clearly define what they attempting to say and people are often confused about the “added sugar” descriptions.

        I know a retired medical physician who talks about the risk of FRUIT smoothies… without any added sugar. Is he confused? If he is, its because of lame people like you who try to minimize the readers questions with insults.

        Again, you are a POS with your arrogance.

    • Jason C.

      Your question was a valid question, Courtney.

      Fruits do have high levels of sugar that is not “added.” And sugar is sugar.

      The response to you by “DiaMantine” was ignorant. Your confusion is common. Arrogance like hers is also, unfortunately, common among those who figure they’re “experts.”


    The Whole 30 program helped me to ‘quit sugar’ it is definitely a trigger for me. Your blog post was an awesome reminder of the health benefits I will receive long term, thanks!

  • patriotic_usa_citizen

    I’m addicted to sugar. I did not realize it until I cut it out for 3 months completely. I felt unbelievable. I lost 50 pounds also. Then I started back and my sugar cravings are you even stronger now. I put back 1/2 the weight I lost in 6 month. Enough is enough so I’m back to cold turkey without sugar and It feels like I have a mild case of the flu. Sugar is like heroin to me but at least I know that now and can do Something about it regardless as too how hard It is too Quit.

    • Jason C.

      The one thing that I seem to agree with from personal experience is that sugar does seem addictive. The more I eat, the more I want of it. Not by adding my own, but by eating things like doughnuts or cake frosting.

      The remaining factors listed are probably all within some study or the other …. and we all know that there are thousands of studies all the time… and they do not all point the same direction.

      But when I see some fat kid sucking up a large fast food joint soda at breakfast time on his way to school, that just grosses me out.

  • griddark

    Very interesting read, I’ve been watching my calories, and a side effect is less sugar as it offers little to the needs of the body, I do like sugar in my coffee though, though over the past 6 months I’ve dropped from 4 teaspoons to 1, and I’ve started using stevia rather than normal sugar.
    It probably explains how, even though I’m eating less, how a good diet can fix many of the problems I had when on an eat what you want diet. I don’t just feel better because I lost weight, but I’m more willing to get out and do something active, I find it much easier to say no to foods that while taste good, don’t offer anything outside that.
    I haven’t been depressed in months, and it used to be a fairly common occurrence also.

    • Rick Santana

      Yes “Griddark” I couldn’t agree more, you and I have similar parallels, but for me it was far worse because, I have just quit a 30yr half a pack to sometimes a pack a day smoking addiction. I put on 36 pounds, and I’ am on a common sense diet, moderate exercise, walk 3 miles a day, I found out that I was pre diabetic, and at cut out the sugar take the stevia. Now my blood sugar levels are down to 94 “consistency and moderation is the key”…

  • BostonLiberty

    This is incorrect, sloppy, and thrown in to appease people who embrace moderation as a refuge from critical thinking and decision making: “In its natural state, sugar is a relatively harmless—even necessary—carbohydrate that our bodies need to function.” Sugar is neither harmless (as the rest of the article reveals) nor is it necessary. If the body is glucose-deficient, the process known as gluconeogenesis will convert non-carbohydrates (sugar! etc…) into glucose. If you are going to take a position against sugar, don’t preface your talking points by saying that sugar is harmless and metabolically necessary.

  • E Erickson

    My only comment at this point, which I have been wanting to express for quite sometime, is that “Cooking Light” never lists the grams of sugar in its Nutritional Information. Most all list it under Total Carbohydrates. This is counterproductive to keeping track of sugar for daily intake, particularly for anyone who needs to keep track of these numbers.

  • Jason C.

    All this concern about sugar makes me hungry for a doughnut.

  • AshleyBurt

    I do support decreasing added sugar intake.. however most of this is just overgeneralized assumptions with no backing. There are a few links thrown around but not directly associated with actual sugar intake. Poorly written.
    It should be titled “Surprising Benefits of Losing Weight and other random tidbits”

  • Sharon Melvin

    White table sugar is not required for our bodies. Carbohydrates are needed. Carbohydrates are all 4 calories per gram. Carbohydrates in complex form such as fruits, whole grains, and sweet potatoes can provide fiber, minerals and vitamins. Simple sugars or carbs when eaten in large amounts cause a release of insulin to take care of the high simple carb meal. The same thing can happen with complex carbohydrates but they feel up more and you tend to eat less. Complex carbs tend to have fiber which helps you feel fuller longer. Simple sugars are often hidden with unhealthy fats which have 9 calories per gram. All fats have 9 calories per gram. Healthy fats are high in HDL (think healthy) cholesterol and low in LDL (think lousy). If you are really interested in losing weight please see a Registered Dietitian to get up to date correct information on nutrition. I have a degree in bachelors nutrition and a masters degree in nursing. Occasional simple sugars are OK. Avoid the latest diet craze as it may not be founded on scientific principles.