Sugar – Enemy or Ally?

Ray Peat, an American physiologist and biochemist, has long been a controversial voice in the fields of nutrition and health. In his article "Glucose and sucrose for diabetes," he challenges the traditional view of sugar as the enemy of diabetics and the overweight. Instead, he argues that sugar, particularly in the form of glucose and fructose, can have therapeutic effects in diabetes and metabolic disorders.

Historical Background: Sugar and Diabetes

Diabetes has historically been called "the sugar disease" because patients had sweet-smelling urine. It was assumed that excessive sugar consumption was the cause, even though Claude Bernard showed in 1848 that the body can produce sugar from protein. Nevertheless, many doctors continued to ban sugar for diabetics, even when it did not improve their condition.

Fructose and Glucose: An Alternative View

Peat highlights historical examples where doctors like P. A. Piorry and William Budd treated diabetes by adding ordinary sugar (sucrose) to the diet. Studies from the 1870s showed that diabetics could assimilate fructose better than glucose, leading to reduced sugar excretion in the urine. With the discovery of insulin in 1922, these methods were forgotten but were rediscovered in the 1950s when fructose became economically available.

Sugar as Metabolic Support

According to Peat, sugar is not just an energy source but also a means to reduce stress and support metabolism. He argues that a lack of glucose can lead to increased production of stress hormones like adrenaline and cortisol, which in turn can cause insulin resistance and other metabolic problems. Adding sugar can therefore help break this negative cycle.

Good Sugar vs. Bad Sugar – What Do We Really Mean?

In the discussion around sugar, we often fall into a simplified dichotomy where all sugar is seen as harmful. But according to Ray Peat – and a growing number of researchers and nutritionists – it is crucial to consider what kind of sugar we are talking about, in what context it is consumed, and how the body responds.

Good Sugar – The Body's Friend in the Right Amount

Ray Peat particularly emphasizes natural sugars such as:

• Fructose (from whole fruit and honey)

• Glucose (grape sugar)

• Sucrose (natural combination of glucose and fructose)

These sugars are, according to Peat, not only harmless in moderate amounts – they are vital energy sources that quickly fuel the body's cells and reduce the need for stress hormones. For example, drinking orange juice with gelatin or milk, or eating fruit with a meal, is a balanced way to consume sugar according to Peat.

Bad Sugar – The Industrial Trap

At the same time, there are sugar types that Peat and many others view as problematic:

• High-Fructose Corn Syrup (HFCS)

• Refined white sugar in isolation

• Maltodextrin and other modified carbohydrates

The issue with these is not the fructose or glucose itself – but that they:

• Are consumed in large quantities

• Come without natural nutrients

• Rapidly spike blood sugar and insulin

• Lead to fat storage when the body is already energy-balanced

• Can disrupt the gut flora

Peat is careful not to demonize even these types of sugar as harshly as some modern diets do. For him, metabolic health and context are more important than an absolute "sugar ban."

Example: Orange Juice vs. SodaBeverageContentRay Peat's ViewOrange JuiceNatural fructose, vitamin CNutrient-rich, supports metabolismSodaHFCS, phosphoric acid, caffeineLacks nutrients, can increase stress

Criticism of Polyunsaturated Fatty Acids (PUFA)

Peat is critical of polyunsaturated fatty acids, especially those from vegetable oils, which he believes can damage mitochondria and increase sensitivity to stress hormones. Instead, he advocates saturated fats, such as those found in coconut oil, which are more stable and supportive of metabolism.

Sugar and Heart Health

Peat questions the theory that sugar causes heart disease by raising blood lipids. He references researchers like Uffe Ravnskov, who claim that there is insufficient evidence that blood fats cause atherosclerosis. Peat argues that it is a combination of factors, including stress and nutrient deficiencies, rather than sugar itself, that contributes to heart disease.

Practical Recommendations

Peat suggests including natural sugars in the diet, such as fruit and honey, and avoiding PUFA-rich oils. He emphasizes the importance of supporting metabolism by providing enough energy and nutrients, rather than focusing on restrictions.

It's About Balance – and Stress

According to Peat, the most important thing is not to count grams of sugar but to understand how the body handles energy. When the body gets too few carbohydrates, it increases the production of adrenaline and cortisol to break down muscle tissue into glucose via gluconeogenesis. According to Peat, this is a much more harmful process than eating a spoonful of honey or drinking a glass of juice.

In a stressed body, even a small amount of natural sugar can have a calming effect, whereas a metabolically dysfunctional body may react more strongly to refined sugar – but the root of the problem is not the sugar itself, but the hormonal imbalance.

Conclusion: Sugar Is Not the Enemy – Stress Is

Ray Peat believes that in a society where chronic stress, nutrient deficiencies, and sedentary lifestyles dominate, we have started to see sugar as a scapegoat. But sugar – in its natural, balanced form – may instead be part of the solution.

We should stop treating all sugars the same. Instead, we need to learn more about:

• How the body uses different carbohydrates

• How they affect our hormones

• How we can create a diet that supports rather than stresses our metabolism

Eating fruit, drinking juice, using a little honey, or even enjoying a homemade dessert is not a threat – it may be a way of giving the body what it actually needs.

Link: Sugar issues

An Article Inspired by Ray Peat