Research has shown that sugar intake has no adverse effects on body composition / weight loss.
We don’t put a limit on sugar intake for a couple of reasons:
- Because we don’t want to discourage people from eating whole foods. Fruit, for example, is almost solely sugar but that certainly doesn’t make it a ‘bad’ food. On the contrary, it’d be ‘bad’ if you were avoiding fruit altogether!
- Sugar is not inherently ‘bad’. A lot of high-calorie, hyper-palatable foods might be high in sugar (and are often also high in fat). This means they’re easy to over-consume, which is perhaps what has given sugar it’s bad rep. But, there’s nothing inherently fattening about sugar in isolation – in fact, there’s research demonstrating that high-sucrose and low-sucrose diets are equally as effective when macronutrient / total caloric intake are matched, and further found no adverse effects of sugar on metabolism or behaviour. Read: total caloric intake is more important than the amount of sugar consumed for body composition.
If in doubt: Eat like an adult. If you’re following the principles of eating mostly whole foods and getting the minimum fibre recommended then sugar intake shouldn’t be an issue. One of the reasons we set a minimum fibre intake is to help control sugar intake (as well as maintaining a healthy digestive system). The reason being that fibre helps to control blood sugar by slowing down the digestion of nutrients.
If you want to track sugar however – that is fine!