Sugar Detox Trend Criticized by Experts: 'Not All Sugar is Your Enemy'

A growing trend dubbed "sugar detox," heavily promoted by internet celebrities and social media influencers, is capturing public attention with promises of improved sleep, increased energy, and rapid weight loss. However, health experts are raising alarms, stating that the rigid rules of these diets, which often involve eliminating all carbohydrates, including fruits, are detrimental rather than beneficial to health.

Experts stress that carbohydrates play a vital role in human health and that viewing sugar solely as a poison or toxin lacks scientific basis. The primary negative health effects associated with sugar consumption stem from "free sugars." These are sugars added to processed foods like soft drinks, biscuits, and pastries, as well as those naturally present in honey, syrups, and fruit juices. Research links excessive intake of free sugars to dental cavities, weight gain, and an increased risk of developing type 2 diabetes and heart disease over time.

In contrast, "intrinsic sugars" found naturally in whole foods such as fruits, vegetables, milk, and plain yogurt do not carry the same risks. These foods are rich in fiber, vitamins, and minerals, offering significant health benefits. Studies even suggest that regular fruit consumption can lower the risk of type 2 diabetes. Health guidelines recommend that free sugars should not exceed 5% of daily calorie intake, roughly 30 grams for adults. A single can of soda can exceed this limit on its own. Experts emphasize there is no scientific evidence to support the complete elimination of all sugars, and cutting out fruits and starchy vegetables deprives the body of essential nutrients. Moreover, the "forbidden" and "allowed" approach to eating can create a stressful relationship with food, potentially triggering cycles of overeating and restriction.