Does sugar actually increase the likelihood of getting cancer? A nutritionist weighs in

Is swearing off sugar the answer?

When it comes to caring for our health and well-being, one topic that seems to surface again and again is that of sugar. But is quitting cold turkey really the best idea? 

We're told time and again how damaging it can be for our health, triggering both short and long-term issues like obesity, tooth decay, inflammation and even contributing to more chronic diseases like diabetes, heart disease and some cancers. 

But when our trolleys, pantries and plates are flooded with sweetness, how can we develop a healthier relationship with sugar more broadly? And should we really be swearing off sugar for good if we wish to preserve and protect our long-term well-being? 

According to Registered Nutritionist, Madeleine Vella, it’s a complex question that doesn’t have a simple answer. “I always ask, what does it actually mean to cut out sugar? Sugar is naturally present in so many whole foods, it’s not just an addition to processed foods,” she says. 

“Carbohydrates, a main macronutrient, break down into sugar within the body. Fruit and vegetables contain sugars – some of which are fast-digesting, some of which are slow-digesting. Dairy also contains sugar. And these nutrient-dense foods are all important as part of a healthy diet, so cutting them out would cause more harm than good.”

However, given the compounding research into the damaging effects of sugar, there’s no surprise that more and more of us are becoming both more aware and more concerned with our level of sugar consumption – particularly in regard to added sugar. 

“Yes, there is more and more research coming out linking over-consumption to health-related illnesses, so it’s certainly at the top of many people’s minds,” says Vella. But we need to remember that not all sugar is created equal.

We need to remember that not all sugar is created equal. Image: Pexels

“If we are talking about “added” sugar, this is the sugar food manufacturers will add to make food taste better and provides no nutritional value,” explains Vella. 

“A better philosophy to adhere to is one of balance. It is nearly impossible to completely cut sugar out of your diet as it is in so many foods. So instead of ‘cutting’ sugar completely, I always try to encourage people to avoid purchasing processed foods that contain added sugar and having them in their homes.

"For example, most jams and bottled juices on the market contain added sugar to achieve that delicious, sweet taste, however, there are a few that don’t and these are the brands I prefer to purchase.”

If you’re trying to reduce your sugar intake, there’s also a lot to be said for embracing an ‘out of sight, out of mind’ approach. “Remember, if these foods aren’t readily available in your home, you’re less likely to pick them up,” says Vella. “But on the other hand, it isn’t going to harm you having a scoop of gelato on your Friday date night after dinner or a handful of MnMs at the movies with your children.”

If these foods aren’t readily available in your home, you’re less likely to pick them up. Image: Getty

It’s also important to understand that the link between sugar and cancer isn’t as straightforward as you might think – and to say that sugar directly causes cancer is a bit of a stretch. Instead, what’s important to connect is the impact of sugar more broadly on our metabolic health. 

Research shows how over-consumption of sugar activates mechanistic pathways (including inflammation, glucose and lipid metabolic pathways) – meaning that more sugar puts us at greater risk of high blood pressure, diabetes and obesity. And it is these factors that subsequently also increase our risk factors for some cancers. 

But Vella also emphasises the importance of considering our bio-individuality and metabolic makeup. “Certain people, depending on their health and their ability to digest sugars, may be differently affected by the ingredient,” she says. “For example, people with diabetes are required to consume sugar alongside protein and fats in a particular ratio to manage their blood glucose levels.”

Still, an all-or-nothing approach to sugar is not the answer. “Quitting any food – especially something as common as sugar – is an unreasonable and unrealistic quest,” says Vella. 

Quitting any food is an unreasonable and unrealistic quest. Image: iStock

“So instead of considering what you can remove from your diet, perhaps reframe your philosophy by focusing your attention on a diet of whole foods – including lean protein, whole grains, fruit, vegetables, nuts and dairy. By doing so, you’ll likely find that you also have less room to fill with sugar-laden processed foods!”

If you still find yourself craving the sweet stuff, Vella says a treat of berries and Greek yoghurt can help to satiate your need for something sweet, but to avoid the trap of wellness culture which often simply replaces sugar with sugar substitutes that can be just as damaging. 

“While sugar substitutes are a great alternative to still get that sweetness hit, they are not nutrient-dense foods and should still be used in moderation,” she says. “I’d also recommend avoiding sugar alcohols as they can cause gastrointestinal upset such as bloating and diarrhoea. Rice malt syrup is high GI and will raise your blood glucose levels exactly like sugar does – whereas monk fruit and stevia may be better alternatives, which don’t impact blood sugar levels in quite the same way.”

“At the end of the day, while sugar consumption in excess is connected to a plethora of health conditions such as obesity, diabetes, heart disease, tooth decay, fatty liver disease, inflammation and cognitive decline, you don’t need to quit sugar completely out of fear,” says Vella. 

“A good idea is to always try and pair it with a high protein item – as combining these two macronutrients will assist in digestion and also help maintain more balanced blood sugar levels.” Sounds pretty sweet to us!

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Originally published as Does sugar actually increase the likelihood of getting cancer? A nutritionist weighs in