One of our core reasons for being here at Oobli is to find the best possible solution to delivering healthy, no-compromise sweetness to satisfy the fact that we are indeed naturally wired to have a sweet tooth. The problem is, we were never meant to deal with the incredible amount of added sugar in our modern diets primarily due to ultra processed foods.
So while we are working on the first ever protein-sweetened products in our food system, one of the most important and impactful things you can do is this: cut down the amount of added sugar in your diet. That’s it. Because when you do that, there are many things that improve from a health perspective in your body.
“An average American child consumes 17 TEASPOONS OF ADDED SUGAR EVERY DAY disguised in the form of breakfast cereals, sodas, energy bars, energy drinks, sweetened yogurts, salad dressing, and ketchups.” ― Srividya Bhaskara, Added Sugars: The Slow Poison
Added Sugar in Your Diet: What Happens?
In recent years, a growing body of research has shed light on the negative impact that excess added sugar can have on our health. While sugar/glucose can play an important role in our bodies, the focus is increasingly on added sugar — the type found mostly in processed foods and sugary drinks — as a major contributor to chronic diseases. By reducing added sugars, all health boats rise, lowering the risk of developing chronic conditions.
We’re naturally wired with a sweet tooth, and a little sugar is completely normal in a whole-food diet especially when we’re active. But our modern food system is overwhelmed with added sugars in ultra processed foods, and that’s where the breakdown happens. Research has started connecting the dots, too.
The Dark Side of Added Sugar
Heart Disease
Research from 2024 underscores the link between high sugar intake and cardiovascular disease. A study examined the dietary habits of over 100,000 participants and found that adding one sugary drink per day was associated with a roughly 18% increased risk of CVD regardless of how much a person exercised.
Type-2 Diabetes
A meta-analysis reinforced these findings, showing that individuals that consumed the most added sugar from beverages had a 26% greater risk of developing type 2 diabetes.
Improved Cognitive Function and Mental Health
In addition to its physical effects, reducing added sugar intake has been shown to have a positive impact on mental health and cognitive function. A 2024 study in BMC Psychiatry reviewed the effects of sugar on mood and behavior, concluding that high sugar consumption is linked to an increased risk of depression.
Similarly, studies have suggested that cutting back on added sugars can improve cognitive function. A review published in Frontiers in Aging Neuroscience found that diets high in refined sugars were associated with impaired memory and slower processing speed. The reduction in sugar led to better brain health, especially in older adults at risk for Alzheimer's disease.
Gut Health and the Microbiome
And finally, the effects of sugar on our gut are finally coming to light. Research is starting to show how excess sugar consumption can create microbial dysbiosis leading to inflammation and intestinal permeability.
When You Cut Added Sugar: What Happens?
What happens when you do this one simple thing in your diet?
1. Improved Heart Health
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Reducing added sugar can lower your risk of heart disease by decreasing blood pressure, cholesterol levels (especially triglycerides), and inflammation.
2. Better Weight Management
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Cutting down on added sugar can help reduce calorie intake, potentially leading to weight loss or easier weight maintenance.
3. Improved Blood Sugar Control
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Limiting added sugars helps stabilize blood sugar levels, reducing the risk of insulin resistance, Type 2 diabetes, and energy crashes.
4. Better Dental Health
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Less sugar intake decreases the risk of cavities and tooth decay caused by bacteria that can feed on sugar.
5. Lower Risk of Disease
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A diet lower in added sugar is associated with a reduced risk of conditions like fatty liver disease, obesity, and certain cancers.
6. Increased Energy Levels
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Avoiding sugar highs and crashes helps maintain more consistent energy throughout the day.
7. Better Skin Health
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Reducing sugar intake can decrease the occurrence of acne and slow skin aging by lowering inflammation and glycation, which can damage collagen in skin.
8. Improved Gut Health
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Cutting back on sugar can support a healthier gut microbiome, as excessive sugar can feed harmful bacteria and yeast.
9. Stronger Immune System
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Lower sugar consumption may reduce inflammation and support a more robust immune response.
10. Better Mental Health
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Reducing sugar can improve mood stability and reduce the risk of anxiety and depression by avoiding rapid blood sugar fluctuations.
Quick Tips for Cutting Added Sugar
Considering the addictive nature of sugar, we all know it’s not easy to cut any sugar out of your diet if you’re used to consuming it on a daily basis. But there are a few ways that might help you take a crack at eating less. Because when you do, everything else improves.
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Read nutrition labels intently. This can be hugely relieving. Limit foods with high added sugar content.
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Replace sugary sodas and high-sugar coffee drinks with lower sugar alternatives.
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Choose whole fruits over fruit juices or sweetened snacks. The fiber in whole fruits can have a big impact on how your body responds to the natural sugar content.
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Try low-sugar products like Oobli chocolate, sweetened with sweet protein and a tiny amount of unrefined sugar.
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Try products with natural sweeteners like stevia or monk fruit in moderation.
