Hidden dangers of sugar: Why even honey can harm your health

Health experts continue to warn about the risks of excessive sugar intake, even from seemingly healthy sources. While natural sugars in whole foods pose fewer dangers, refined and added sugars—including honey—can lead to serious long-term health problems. New guidance highlights how small changes in consumption habits could make a big difference, especially for vulnerable groups.

The World Health Organisation advises adults to limit free sugar to 25–50 grams daily, ideally staying below 25 grams for extra health benefits. Yet a single glass of soft drink can contain up to 40 grams, often exceeding the recommended limit in one go. Energy drinks and sweetened beverages are also major culprits, making it easy to consume too much without realising.

Sugar doesn't just affect weight—it triggers inflammation, damages blood vessels, and harms nerves over time. For diabetics and those watching their weight, even honey should be used sparingly, as it impacts blood sugar almost as much as white sugar. Experts suggest retraining taste buds to prefer less sweetness, rather than treating honey as a health food.

Children face particular risks from excess sugar, including obesity, tooth decay, and early insulin resistance. In adults, too much sugar—especially from fruit juices or large fruit portions—can overwhelm the liver with fructose, leading to fatty liver, insulin resistance, and belly fat. The brain also reacts strongly to sugar, fuelling cravings and energy crashes that make cutting back harder.

The key isn't eliminating sugar entirely but reducing added sugars, particularly for older adults. Natural sugars in fruits, milk, and vegetables come with fibre, vitamins, and minerals, making them a safer choice than refined white sugar. Even small adjustments, like eating sugar with meals instead of drinking it, can help. This slows glucose spikes and reduces fat formation, offering a simpler way to manage intake.

Cutting back on sugar doesn't mean giving up sweetness completely. By focusing on whole foods and being mindful of hidden sugars in drinks, people can lower their risk of diabetes, heart disease, and other chronic conditions. The advice remains clear: less is better, and small, consistent changes lead to the best long-term results.