Does Sugar Help When You're Sick? The Surprising Truth

December 21, 2025 •

4 min read

According to a study published in the journal Cell, high sugar consumption was linked to a loss of important immune cells in mice. This suggests that while your body might crave sugar for a quick energy boost, indulging may not be the best idea when you're feeling under the weather. We'll explore whether sugar helps when you're sick and provide healthier alternatives for recovery.

Quick Summary

Excessive sugar consumption can weaken the immune system and increase inflammation, potentially prolonging illness. The immune system needs high-quality fuel, not empty calories from sugar. Hydration and a nutrient-rich diet are far more beneficial for recovery. Honey is a notable exception for soothing sore throats, but overall, sugar should be limited during sickness.

Key Points

Suppresses Immune Function: Excessive sugar intake can hinder the immune system's ability to fight infection by inhibiting vitamin C absorption and promoting inflammation.
Increases Inflammation: Refined sugar contributes to inflammation, which can worsen symptoms and prolong recovery time during illness.
Provides Short-Lived Energy: The energy boost from sugary foods is temporary and often followed by a crash, leaving you feeling more tired.
Disrupts Gut Microbiome: High sugar consumption can negatively impact the gut microbiome, which is crucial for a strong immune system.
Honey is a Limited Exception: Honey can soothe a sore throat and cough due to its antimicrobial properties, but it should still be used in moderation.
Prioritize Hydration and Nutrients: Focus on water, broth, fruits, and vegetables to give your body the proper fuel it needs for a faster recovery.

The Immune System's Fuel Requirements

When you are sick, your immune system kicks into high gear to fight off invading pathogens like viruses and bacteria. This process is energy-intensive, and your body signals to your brain that it needs more fuel. This often triggers cravings for quick, high-energy sources like simple sugars and carbohydrates. However, the type of fuel you provide your body is critical. While refined sugars offer a fast but short-lived energy spike, they can actively hinder your immune response.

The Negative Impact of Sugar on Immunity

Research has shown that an influx of sugar can actually suppress your immune system's effectiveness. The mechanism behind this is complex, but one theory is that glucose (the simple sugar your body processes) is structurally similar to vitamin C. Immune cells require large amounts of vitamin C to function properly. When there is an abundance of sugar in the bloodstream, immune cells may mistakenly absorb glucose instead of vitamin C, compromising their ability to fight infection. High sugar intake is also linked to chronic inflammation, which diverts resources away from fighting acute illness.

Sugar and Inflammation

Inflammation is a natural part of the healing process, but too much of it can be detrimental. A diet high in added sugars promotes systemic, low-grade inflammation throughout the body. This creates a negative feedback loop: illness causes inflammation, and sugar intake exacerbates it. This can slow down recovery and make you feel worse. Refined sugars trigger the release of inflammatory messengers called cytokines, which can worsen inflammation, particularly in chronic conditions.

The Gut Microbiome Connection

Did you know that approximately 70% of your immune system resides in your gut? The balance of bacteria in your gut, known as the microbiome, plays a crucial role in immune function. Studies in mice have shown that high sugar consumption can disrupt this delicate balance, causing a loss of important immune cells. A healthy gut microbiome helps regulate immune responses, and an imbalance caused by sugar can impair this function, leading to a weaker defense against illness. Eating fermented foods like yogurt (without added sugar) can help support your gut health during sickness.

Honey: A Sweet Exception?

While most forms of sugar should be avoided, honey stands out as a potential exception, particularly for soothing a sore throat or cough. The Centers for Disease Control and Prevention (CDC) even recommends honey for this purpose in adults and children over one year old. Honey has natural antimicrobial and anti-inflammatory properties, which can help calm an irritated throat. It is important to remember that honey is still sugar and should be consumed in moderation. For adults, mixing a teaspoon or two into warm tea with lemon is a classic remedy.

Comparison: Refined Sugar vs. Healthy Alternatives When Sick


Feature	Refined Sugar (Sodas, Candy)	Honey (in Tea)	Whole Foods (Fruit, Soup)
Immune Support	Suppresses immune function by inhibiting vitamin C absorption.	Provides soothing antimicrobial properties.	Boosts immune system with vitamins and minerals.
Inflammation	Increases systemic inflammation, hindering recovery.	Contains anti-inflammatory properties.	Reduces inflammation with antioxidants.
Energy Source	Provides a quick, temporary spike followed by a crash.	Offers a moderate, more stable energy release.	Supplies sustained energy from complex carbs.
Hydration	Often found in dehydrating beverages like sodas.	Can be mixed with warm water or tea to aid hydration.	Broths and soups are excellent for hydration.
Nutritional Value	Provides empty calories with no nutritional benefit.	Offers some antioxidants and trace minerals.	High in essential vitamins, minerals, and fiber.

Better Fuel for a Faster Recovery

Instead of reaching for sugary snacks, focus on providing your body with nutrient-dense foods that support your immune system and overall recovery. Here is a list of smart choices:

Hydrating Fluids: Water is always the best choice. Herbal teas, clear broths, and oral rehydration solutions are also excellent for replenishing fluids and electrolytes lost during illness, especially with fever or vomiting. Avoid caffeinated and sugary drinks that can cause dehydration.
Foods Rich in Vitamin C: Oranges, bell peppers, broccoli, and strawberries are packed with vitamin C, which your immune system needs to function properly.
Warm Broths and Soups: Classic chicken soup and bone broth are not only comforting but also help with hydration and provide important nutrients.
Fruits and Vegetables: Fresh fruits and vegetables contain antioxidants and essential vitamins and minerals that support the immune system.
Lean Protein: Foods like chicken and fish can help your body rebuild tissue and recover. Protein is crucial for immune cell production.

Conclusion: The Bottom Line on Sugar and Sickness

Ultimately, while a small amount of honey in tea may be soothing for a sore throat, the general consensus is that refined sugar does not help when you're sick and may in fact hinder your recovery. Your body needs proper fuel, not empty calories that weaken your immune response and increase inflammation. Prioritizing hydration and nutrient-rich foods will give your immune system the resources it needs to fight off infection more effectively. The quick comfort of a sugary treat can't compete with the long-term benefits of proper nutrition and rest. For more information on immune system health, consult the National Institutes of Health.

Frequently Asked Questions

When you're sick, your immune system requires a lot of energy to fight off infection. Your body often signals for quick, easily accessible fuel, which can manifest as a craving for sugar and carbohydrates.

Yes, honey is a good alternative for specific symptoms. Its natural antimicrobial and anti-inflammatory properties can help soothe a sore throat and cough. However, use it in moderation and never give it to infants under one year old due to the risk of botulism.

Yes, excessive sugar can potentially make your cold worse by suppressing your immune system and increasing inflammation. It provides empty calories that don't support your body's healing process.

Opt for water, herbal tea, clear broths, or an oral rehydration solution. These options provide necessary hydration without the negative effects of high sugar and caffeine found in most sodas.

Research suggests that sugar can interfere with vitamin C absorption. Immune cells can mistake glucose for vitamin C, reducing their ability to absorb the actual vitamin needed for proper function.

No, many sports drinks have high sugar content which can worsen dehydration and stomach problems like nausea and diarrhea. Oral rehydration solutions with a balanced ratio of electrolytes and a small amount of glucose are more effective.

Focus on nutrient-rich whole foods for sustained energy. Examples include fruits, vegetables, and broths. These provide your body with the vitamins and minerals needed to recover without the negative side effects of simple sugars.