Is Sugar Okay in Moderation? | AIRD Series #3

Is Sugar Okay in Moderation? Every summer, as sodas and sweet treats abound, this question comes up again and again.

In this third installment of my Anti-Inflammatory Rainbow Diet™ (AIRD™) Series, let’s look at whether moderation truly honors God’s design for your health — or whether it sets you up for habits that harm the temple He entrusted to you.

Growing Up in the 1960s

Growing up, mornings often started with a glass of orange juice at breakfast. Summers meant Kool-Aid to cool off in the afternoons, and once in a while, we’d get a bottle of soda from the vending machine at my dad’s tire shop. We used juice glasses that held about six ounces, and sodas came in modest 10-ounce bottles—not the super-sized cups so common today. Dessert was reserved for Sunday evenings, paired with my dad’s popcorn after a mid-afternoon dinner.

My mother didn’t understand the dangers of sugar-sweetened beverages and fruit juice. She didn’t even think to ask, Is sugar okay in moderation? It simply wasn’t on her radar. She even used Karo syrup in my formula—per her doctor’s instructions! Besides, all of our friends drank juice and Kool-Aid, too.

Today, I know how even “natural” drinks like orange juice can cause a sharp glucose spike because the fiber God designed to blunt that spike has been removed. Many people still think fruit juice is healthy, but I hope this post gives you a fresh perspective on sugar.

Visual Evidence: Why Juice Isn’t the Same as Fruit

The graph below shows how one cup of orange juice causes a much sharper and faster blood sugar spike compared to a whole orange. When you strip away the fiber God included, you also lose the natural balance He designed.

God’s Design for Sweetness

When God created the world, He included plenty of natural sweetness—think honey, dates, and figs—foods that are nourishing, whole, and unrefined. Even monk fruit, used in some traditional cultures, can be a wholesome option. But beware: most monk fruit sweeteners at the store are blended with artificial sweeteners or sugar alcohols. Additionally, honey may be diluted with cheap syrups, because there’s little regulation or consumer awareness.

God’s design for sweetness is whole-food-based, rich in nutrients, and often paired with fiber that slows the glucose spike. Nothing was refined, stripped down, or hyper-processed. These sweet gifts were meant to be occasional and seasonal — many of our ancestors only enjoyed fruit or berries in season. And while our grandparents may have added sugar to their baking, they weren’t consuming added sugars hidden in processed foods all day long.

What Went Wrong?

Refined sugar has a complicated past, from its early use in food preservation to its explosion in today’s processed foods. Today, added sugars hide everywhere: in condiments, breads, yogurts, cereals, and “healthy” snack bars. Highly processed ingredients like maltodextrin (often made from corn) sneak into foods under names many people don’t recognize.

Even wine, which in biblical times was fully fermented and low in sugar, is different today. Many wineries stop fermentation early to leave extra sugar or add sugar later to adjust the taste—making wine another hidden sugar source. Alcohol-free wines can be even higher in added sugars to make up for lost flavor. All of this is far from God’s original, whole-food design.

Food manufacturers have taken what God created for good and changed it to increase their profits, making foods that our bodies—temples of the Holy Spirit—were not created to handle.

“Moderation” — a Cultural Myth

I have a confession to make. For me, hearing the question “Is Sugar Okay in Moderation?” is like hearing fingernails scraped on a chalkboard. I really dislike the word “moderation” because it means something different to everyone. For one person, it’s a small scoop of ice cream every few months; for another, it’s a big bowl every night.

“Everything is moderation” is a dangerous but convenient philosophy. In our culture, it often becomes an excuse to keep indulging—especially with foods that harm the body God gave us to steward. When something is known to be damaging, “moderation” can be a slippery slope.

No one would suggest using something dangerous “in moderation”—so why do we give refined sugar a pass? Honoring our temple requires discernment, not just following what’s popular.

The Science of Sugar

Let’s get practical. Here’s what refined sugar does in the body:

Emerging studies link refined sugar not only to physical disease, but also to higher rates of anxiety and depression — a reminder that our mind is also part of God’s temple. It’s all connected.

Natural sugars in whole foods come with fiber, antioxidants, and nutrients that help slow down sugar’s effects and support your health.

Types of Natural Sweeteners

When you want a sweet treat, these are better choices:

• Raw, local honey (with natural enzymes and antimicrobial properties)
• Dates or date syrup (rich in fiber and minerals)
• Pure maple syrup (full of antioxidants)
• Fruit purées like pear or applesauce (add fiber and gentle sweetness)
• Coconut sugar (minimally refined, lower glycemic impact)

Even with these, use them occasionally and intentionally, as part of a balanced, whole-food diet.

Artificial Sweeteners & Sugar Alcohols

What about “zero-calorie” sweeteners? Products like sucralose, aspartame, saccharin, and sugar alcohols (erythritol, xylitol, etc.) can confuse the brain and may still impact blood sugar. Many people experience bloating or digestive discomfort with sugar alcohols, and they can alter your gut microbiome. These sweeteners can also disrupt healthy hunger signals and have been linked to concerns about neurological health and cancer.

A simple rule: If God didn’t design it, beware.

Joyful Living with Freedom from Sugar’s Hold

This isn’t about living joyless. I miss the days when my grandsons were small and we made healthier sweet treats together. Those memories were filled with joy — not guilt, not shame, and definitely not sugar overload.

Real, whole, sweet foods can be part of a celebratory life. The key is that they’re occasional, intentional, and from God’s design. As you break the hold of sugar, you’ll find your tastes change — you simply won’t crave as much sweetness to feel satisfied.

Remember, your body is a temple worthy of your best care.

Is Sugar Okay in Moderation? Honoring God’s Design

So, is sugar okay in moderation? From a purely evidence-based perspective, maybe—if “moderation” means rare, intentional use. Our bodies are resilient to a point. But from a faith-based lens, refined sugar—even in moderation—often conflicts with God’s design. It hijacks our biology, creates dependency, and harms the temple we’ve been entrusted to steward.

Letting go of refined sugar might be the most life-giving change you ever make. Many people report feeling clearer, calmer, and more energized within days. If you go cold turkey, you may experience withdrawal symptoms—especially if your gut microbiome is imbalanced. That’s normal—and temporary, and you don’t have to go through it alone. Freedom is possible, and I’m here to help.

You can trust that none of my recipes ever include refined sugars, aside from the occasional inclusion of minimally refined coconut sugar.

Try my No-Bake Margarita Cheesecake sweetened with dates and honey. It’s gluten-free, dairy-free, and has vegan options—a delicious example of God-honoring sweetness.

Want to go deeper? Explore the connection between faith and nutrition in my book, God’s Prescription.