More than empty calories
Sugary foods and drinks can displace foods that supply protein, fibre, vitamins and minerals. Frequently relying on highly processed foods may leave the body with plenty of energy intake but fewer of the nutrients it needs for normal function.
Blood sugar and energy
Foods high in free sugars can cause blood glucose to rise quickly. For some people, the following drop may be experienced as tiredness, hunger, irritability or difficulty concentrating. Pairing carbohydrates with fibre, protein or healthy fats can often create a steadier meal.
Look at the whole pattern
Health is not determined by one food. Meal structure, food quality, digestion, stress, sleep, movement, medication and individual physiology all matter. Rather than labelling food as good or bad, it can be more helpful to notice patterns and how your body responds.
A more supportive approach
Begin with manageable changes: reduce sugary drinks, choose less processed options more often, include protein and fibre at meals, and avoid skipping meals if that leads to strong cravings later. Personalised guidance can help when symptoms, restrictions or health conditions make food choices more complex.
Adapted from Renita Gevers’ original article, “Sweet Tooth – Bitter Truth: Unravelling Sugar’s Impact on Your Health”.