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Should You Cut Sugar from Your Diet? The Truth About Sugar and Your Health

  • Writer: fitzmauricefergal
    fitzmauricefergal
  • Jun 20
  • 3 min read
Sugar
Sugar

In today’s wellness world, cutting sugar has become a popular goal. From Instagram influencers to celebrity doctors, everyone seems to be talking about “quitting sugar.” But is removing sugar from your diet really necessary? And what are the benefits—or risks—of doing so?

As a qualified nutritionist based in Cardiff, I work with clients every day who want to feel better, lose weight, and improve long-term health. In this article, we’ll explore the pros and cons of cutting sugar, and help you decide what approach is right for you.

What Is Sugar?

Sugar is a simple carbohydrate found naturally in many foods like fruit, vegetables, and dairy. However, it’s the added sugars—those found in processed foods, sweets, fizzy drinks, and sauces—that raise concerns.

The average UK adult consumes over 30g of added sugar daily, exceeding the NHS recommended limit of no more than 24g for women and 36g for men.

The Benefits of Reducing Added Sugar

✅ 1. Weight Loss and Fat Reduction

Excess sugar contributes to calorie surplus and increased fat storage, especially visceral fat linked to metabolic disease. Reducing sugar can lead to a spontaneous drop in overall calorie intake.

✅ 2. Better Blood Sugar Control

Cutting sugar reduces blood glucose spikes and crashes, which can help stabilise energy and prevent insulin resistance – a precursor to type 2 diabetes.


✅ 3. Improved Skin Health

High sugar intake is linked to acne and inflammation. Lowering sugar may help clear skin and improve overall complexion.


✅ 4. Reduced Risk of Chronic Disease

Excessive sugar is associated with higher risk of:

  • Heart disease

  • Non-alcoholic fatty liver disease

  • Certain cancers



Are There Downsides to Cutting All Sugar?

While cutting added sugars is strongly supported, completely removing natural sugars (like those in fruit or dairy) may not be necessary—or healthy.


❌ 1. Missing Out on Nutrients

Whole foods like fruit, milk, and yoghurt contain natural sugars along with important nutrients like:

  • Fibre

  • Vitamin C

  • Potassium

  • CalciumCutting these out may do more harm than good.


❌ 2. Increased Cravings or Restriction

Overly strict sugar avoidance can lead to disordered eating patterns, binge eating, or obsessive behaviour.


❌ 3. Loss of Enjoyment or Social Stress

Food is not just fuel—it’s part of culture, family, and enjoyment. Being too rigid with sugar rules can reduce the quality of life.


What’s the Best Approach?

✅ Focus on reducing added sugars in processed foods✅ Keep whole fruit and dairy in your diet✅ Check labels for hidden sugars in sauces, cereals, and snacks✅ Use natural alternatives in moderation (like honey, maple syrup, or stevia)✅ Prioritise whole, nutrient-dense meals



Final Thoughts from a Nutritionist in Cardiff

Cutting back on added sugar is one of the most powerful ways to improve energy, mood, weight, and long-term health. But it’s about balance—not obsession. As a qualified nutritionist and personal trainer in Pontcanna, Cardiff, I offer personalised support to help you make realistic, sustainable changes without restriction or overwhelm.



Want Help Reducing Sugar?

I offer one-to-one nutrition coaching to help:

  • Reduce sugar cravings

  • Improve blood sugar balance

  • Lose weight sustainably

  • Build habits for life


📍 Based in Pontcanna, Cardiff – Online & In-Person Consultations🌍 Visit: www.fergalnutrition.com📧 Email: fitzmauricefergal@gmail.com📞 Call/Text: 07577 280 580

 
 
 

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