Is sugar really 'toxic'?

'It's a common myth,' says Dr Emily Leeming, a dietitian at King's College London — and one that thrives on social media. The confusion often comes from people cutting out sugary foods and feeling better; removing ultra-processed sweet treats can improve overall diet quality and make more room for wholefoods.

Leeming says influencers who call sugar 'toxic' often see it as inherently harmful — solely responsible for weight gain, poor blood sugar control and heart problems. But in controlled studies where calorie intake is kept the same, diets high in sugar don’t appear to worsen weight loss, metabolism or key health markers.

'It’s not ideal nutritionally if you’re missing out on fruits, vegetables and whole grains,' Leeming says, 'but sugar isn’t in itself directly harmful in that context.' Sugar's poor reputation also reflects that sugary foods are often high in calories, which, if you’re eating over your energy needs, can lead to increases in inflammatory markers.

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