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Healthy Living · article

A new way to think about sugar

A woman looking at cupcakes

Sugar gets a bad rap. Most people who are watching their weight, managing diabetes or simply looking to eat clean are constantly trying to avoid sugar. But according to Julie Campbell, RD, a registered dietitian at Atlantic Health, sugar isn’t the villain. It’s more about how to fit it into your overall diet that matters.

“Many people, especially those with diabetes, think they need to cut sugar entirely out of their diet,” says Julie, “but it’s more about rethinking their relationship with sugar and find more of a balance.”

How much sugar is recommended?

The American Heart Association recommends about 24 grams of added sugar per day for women and 36 grams daily for men. That translates to nine teaspoons for men and six for women.

“These guidelines refer to added sugars, not natural sugars, but it adds up fast,” says Julie. “To put it into perspective, two teaspoons of sugar in your morning coffee can get you close to half of your daily limit.”  

Natural vs. added sugar: What’s the difference?

Knowing the difference between added and natural sugar is the key. A handful of grapes contains natural sugar. Two spoonfuls of sugar in your coffee is added sugar. A sweet potato has natural sugar. Eating a candy bar is added sugar.

“Sugar is a simple carbohydrate,” explains Julie. “There are also complex carbohydrates that often include fiber, vitamins and minerals. It’s better to consume a complex carbohydrate as a longer lasting source of energy.”

  • Added sugars in processed foods can spike blood sugar, increase sweet cravings and contribute to weight gain and insulin resistance.
  • Natural sugars in whole foods come with fiber, protein, vitamins and minerals and nutrients that slow digestion, stabilize blood sugar and provide lasting energy.

Breaking the craving cycle

Eating sugary foods makes you crave them more. But restricting sugar also makes you crave it more. That’s why Julie emphasizes moderation—not elimination. Her advice, especially as the holidays approach, is to enjoy sweets along with a balanced meal.

“Half of your plate should be non-starchy vegetables like broccoli or leafy greens. A quarter of your plate should be protein like chicken or fish. The remaining quarter is for carbohydrates, so if you want dessert, have less carbohydrates with dinner and still enjoy a slice of cake. It’s all about give and take.”

Four ways to enjoy sweets without the guilt

  1. Pair sweets with protein or fiber such as dark chocolate with nuts or Greek yogurt.
  2. Measure out a serving rather than eating straight from the box or bag.
  3. Choose natural foods to satisfy sweet cravings with added fiber, vitamins and antioxidants.
  4. Notice hidden sugars in sauces, yogurts, cereals and packaged food products.

“There’s always room for a sweet treat in a balanced diet,” says Julie. “Just focus on whole, nutrient-rich foods and save sugary treats for occasional enjoyment. As you gradually cut back, your taste buds will adapt—and before long, you’ll discover that a little sweetness goes a long way.”

Nutrition & Meal Planning
Published: November 21, 2025

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