Sugar has 16 calories per teaspoon. That doesn’t seem like much, but it can pack on hundreds of calories without offering any nutritional value. Extra calories raise your risk of obesity, which in turn sets you up for diabetes.
A 2013 study found that for every 150 calories of added sugar consumed in a population—the equivalent of one can of soda—diabetes prevalence in the population went up 1.1%. Then there’s the research tying sugar to heart disease.The more added sugar a person took in, the higher their odds of dying of heart disease.
Don’t forget about the way sugar plays with blood glucose levels, sending them surging, then crashing—leaving you fatigued, brain fogged, and irritable.
Sweets you can eat
The types of sugar you don’t have to ditch are found naturally in foods, such as fructose in fruit and lactose in milk products. These get a pass as long as you consume them in their original food form. Fruit, for instance, contains an amount of sugar that is in better proportion with the amount of fiber and other nutrients in it.