Does Sugar Really Cause Inflammation?

WAKE UP, IT’S NOT THE SUGAR

Right, time to stop blaming sugar for all your problems. It’s not sugar that’s making you fat, sluggish, and inflamed—it’s you eating too many calories and moving like a sloth.

I get it. You’ve been conditioned to think sugar is the devil. You hear it all the time: “Sugar causes inflammation,” “Sugar is toxic,” “Cut out sugar and all your problems will go away.” But here’s the reality: sugar alone isn’t the issue. The problem is overconsumption and being inactive.

Take a look at the Hadza in Tanzania—these guys eat tonnes of raw honey (up to 15% of their daily calories), and guess what? They’re lean, metabolically healthy, and free from diabetes, obesity, and other metabolic diseases. Meanwhile, people in the West demonise sugar while bingeing on ultra-processed food, avoiding movement, and wondering why their bodies are in a constant state of inflammation.

So let’s break this down. Is Sugar the real villain, or is something else at play?

Does sugar really cause inflammation?

Short answer? No, not on its own.

Science doesn’t support this “sugar = inflammation” hysteria. Sugar itself isn’t inherently inflammatory. What is inflammatory? Being overweight, consuming too many calories, and sitting on your arse all day.

Let’s Look at the Hadza:

✔ These guys eat tonnes of honey. We’re talking litres per year. ✔ They have low inflammatory markers and zero metabolic disease. ✔ They don’t avoid carbs or sugar, yet they’re lean and metabolically flexible. What’s the difference? They’re active, don’t overeat, and their sugar comes from natural sources rich in fiber, polyphenols, and antioxidants.

Now Look at the Average Western Diet:

🚨 Sugar is paired with ultra-processed junk that is calorie-dense and nutrient-poor. 🚨 People eat in excess of their energy needs. 🚨 Physical inactivity is the norm, so their bodies can’t efficiently use sugar for energy. 🚨 Excess visceral fat drives inflammation, not the sugar itself.

The conclusion? It’s not sugar—it’s the chronic calorie surplus, inactivity, and obesity driving inflammation.

THE REAL DRIVER OF INFLAMMATION: EXCESS BODY FAT & OVEREATING

Here’s the real problem:

🔹 Too much visceral fat (the fat around your organs) is highly inflammatory. It constantly pumps out cytokines like TNF-α and IL-6, which are major drivers of inflammation. 🔹 Insulin resistance comes from excess energy intake, not sugar alone. When you’re consistently overfed, your body struggles to regulate blood sugar properly, leading to metabolic dysfunction. 🔹 The research is clear: losing weight—regardless of diet composition—lowers inflammation.

So instead of worrying about cutting out every last gram of sugar, focus on getting leaner and moving more.

WHAT ABOUT HONEY AND NATURAL SUGARS?

If all sugar was inflammatory, then explain this: Indigenous cultures like the Hadza thrive on high-honey diets without inflammation or disease.

Here’s why honey doesn’t act the same as refined sugar:

✅ It contains polyphenols and antioxidants that actually help fight inflammation.

✅ It has a lower glycaemic response than refined sugar, meaning it doesn’t cause wild blood sugar swings.

✅ It supports gut health, unlike ultra-processed sugars that damage the gut lining and contribute to “leaky gut.”

The key takeaway? Not all sugars are created equal. The problem isn’t sugar itself—it’s the processed, calorie-dense, nutrient-poor junk that people overconsume.

THE FINAL VERDICT: STOP BLAMING SUGAR AND SORT YOUR METABOLISM

🚫 Sugar isn’t the enemy—being overweight, overfed, and inactive is.
✅ If you’re lean and active and eat within your energy needs, moderate sugar intake isn’t an issue.
⚠️ If you’re overweight and insulin-resistant, then yes—even moderate sugar can make things worse because your body is already struggling to regulate glucose properly.

The solution? Fix your metabolism. Get lean. Move more. Eat in a way that supports your goals.

THE BOTTOM LINE: PRIORITISE FAT LOSS & MOVEMENT OVER SUGAR OBSESSION

If your metabolism is firing on all cylinders, sugar isn’t going to be the thing that ruins you. But if you’re carrying excess weight, eating in a calorie surplus, and doing nothing to improve your metabolic health, then yes—sugar will be one of many things adding fuel to the fire.

💡 Want to actually fuel your body properly? Get in touch and see how we can help you take your health to the next level.

Sort your priorities, train hard, and stop looking for scapegoats.