Is It Better to Cut Out Sugar or Fat?

October 14, 2025 •

4 min read

According to the World Health Organization, excessive intake of both free sugars and unhealthy fats contributes significantly to diet-related diseases. So, is it better to cut out sugar or fat? The answer isn't as simple as choosing one over the other, but understanding the difference between their types is key to a healthier nutritional diet.

Quick Summary

This article examines whether cutting sugar or fat is more beneficial for health, highlighting the crucial distinction between types of sugars and fats, and emphasizing the pitfalls of processed low-fat products high in added sugar. It concludes that prioritizing the reduction of added sugars while consuming healthy fats in moderation is the optimal approach.

Key Points

Prioritize Added Sugar Reduction: Focus on cutting 'empty calories' from sugary drinks, candies, and processed foods, which contribute to numerous health issues without providing nutritional benefits.
Differentiate Between Fat Types: Distinguish between harmful trans and saturated fats and beneficial unsaturated fats from sources like avocados, nuts, and fish. Healthy fats are essential and promote satiety.
Beware the 'Low-Fat' Trap: Many low-fat products compensate for flavor by adding sugar, leading to a diet higher in refined carbohydrates and potentially worse for metabolic health.
Focus on Whole Foods: Build your diet around whole, unprocessed foods like vegetables, fruits, and lean protein. This naturally minimizes your intake of unhealthy added sugars and fats.
Balance is Better Than Restriction: A balanced approach that moderates intake of unhealthy components while embracing healthy ones is more sustainable and beneficial than completely eliminating either sugar or fat.

The debate over whether to cut out sugar or fat is one of the most long-standing and confusing in modern nutrition. For decades, fat was vilified, leading to a boom in 'low-fat' processed foods that were often loaded with sugar to maintain taste. More recent research has shifted the focus toward the dangers of excessive sugar, especially added sugars, but the confusion remains for many. The reality is that the quality of both is far more important than a blanket restriction of either.

The Problem with Processed and Added Sugars

Not all sugar is created equal. Natural sugars found in whole foods like fruits and dairy come packaged with fiber, vitamins, and minerals. Fiber slows the body's absorption of sugar, preventing the dramatic blood sugar spikes that can happen with refined, or added, sugars. Added sugars, on the other hand, offer 'empty calories' with little nutritional value. These are the sugars added during food processing or preparation and are often found in surprising places, including:

Sugar-sweetened beverages like soda and sweetened fruit juices.
Candies, cakes, and cookies.
Many low-fat or 'diet' products.
Sauces, condiments, and breakfast cereals.

Excessive added sugar consumption is linked to a higher risk of obesity, type 2 diabetes, heart disease, fatty liver disease, and even dental decay. The quick energy spike followed by a crash can also lead to increased cravings and mood swings.

The Essential Role of Healthy Fats

Contrary to previous beliefs, fat is a vital component of a healthy diet. It's essential for many bodily functions, including hormone production, cell growth, and the absorption of fat-soluble vitamins (A, D, E, and K). Critically, healthy fats promote satiety, helping you feel full for longer and reducing overall calorie consumption. The key is choosing the right types of fat:

Unsaturated Fats: Found in olive oil, avocados, nuts, seeds, and fatty fish. These are considered 'good' fats that can help lower bad cholesterol and reduce the risk of heart disease.
Saturated Fats: Found in fatty cuts of meat, butter, cheese, and coconut oil. They should be limited, but not necessarily eliminated, in a balanced diet.
Trans Fats: Often found in processed foods and baked goods, trans fats should be avoided as much as possible.

The Low-Fat Trap: When Cutting Fat Backfires

For decades, health advice promoted low-fat diets, which led to unintended negative consequences. When food manufacturers removed fat, they needed to replace it with something to maintain flavor and texture. That 'something' was often added sugar, refined grains, and other starches. This shift resulted in many people consuming more sugar while believing they were making a healthier choice. Studies have shown that low-fat versions of foods often contain significantly more sugar than their full-fat counterparts. This trade-off can worsen health outcomes by increasing overall added sugar intake and contributing to the very metabolic issues people were trying to avoid.

Prioritizing Action: Sugar vs. Fat Reduction

The most effective approach is not to declare one nutrient inherently worse than the other, but to prioritize the reduction of the most harmful forms of each. For most people, this means focusing on cutting added sugars first, while reintroducing healthy, whole-food sources of fat.

Which to Prioritize for Cutting:

Added Sugars: Drastically reduce intake of sugary drinks, candy, and desserts. Check food labels for added sugar in processed foods, condiments, and sauces.
Unhealthy Fats: Limit trans fats entirely and reduce consumption of saturated fats by choosing leaner cuts of meat and reduced-fat dairy options.

Which to Prioritize for Choosing:

Healthy Fats: Actively incorporate sources of healthy unsaturated fats like avocados, nuts, seeds, and olive oil into your diet.
Whole Foods: Focus on eating whole foods that naturally contain beneficial nutrients, including natural sugars and fats.

Comparison Table: Added Sugar vs. Healthy Fat


Feature	Added Sugars	Healthy Fats
Nutritional Value	Empty calories, no essential nutrients.	Essential for bodily functions, aids vitamin absorption.
Energy Spikes	Causes rapid blood sugar spikes and crashes.	Promotes sustained energy levels and satiety.
Satiety	Does not provide a feeling of fullness, leading to more cravings.	Digests slowly, helping you feel fuller for longer.
Inflammation	Linked to chronic inflammation in the body.	Some types, like omega-3s, have anti-inflammatory benefits.
Disease Risk	High intake linked to obesity, diabetes, and heart disease.	Associated with a lower risk of heart disease and other chronic issues.

The Optimal Strategy: Focus on Quality, Not Restriction

Instead of adhering to an overly restrictive, all-or-nothing approach, the most sustainable and beneficial dietary strategy is a balanced one. The best course of action is to: reduce your intake of added sugars and unhealthy trans and saturated fats, while moderately consuming healthy fats found in whole, unprocessed foods. A diet rich in vegetables, fruits, whole grains, and lean proteins will naturally provide the right balance of macronutrients without the need for extreme measures. For example, a Mediterranean-style diet, which is naturally higher in healthy fats and lower in refined carbs and added sugars, is consistently linked to better health outcomes. The Nutrition Source at Harvard provides excellent, evidence-based guidance on prioritizing healthy dietary patterns.

Conclusion: A Personalized and Balanced Approach

Ultimately, the question of whether it's better to cut out sugar or fat is a false dichotomy. Both are components of a balanced diet, but their types and sources matter immensely. For most people, focusing on a significant reduction of added sugars will yield the most impactful health benefits, particularly for weight management and metabolic health. Simultaneously, incorporating healthy fats in moderation, while limiting unhealthy saturated and trans fats, completes a powerful strategy for improving overall well-being. The key is to shift focus from nutrient avoidance to nutrient selection, building a foundation on whole, unprocessed foods.

Frequently Asked Questions

Excessive added sugar is generally considered a greater contributor to weight gain than healthy fats. While fat is calorie-dense, healthy fats promote satiety, whereas added sugars provide 'empty calories' and can trigger cravings, leading to higher overall calorie consumption.

Not necessarily. Many processed low-fat or fat-free products replace the fat with added sugar to preserve flavor. Studies show these items can have a higher sugar content than their regular versions, which may negatively impact metabolic health.

An overly restrictive low-fat diet can have negative effects, including poor brain function, impaired absorption of fat-soluble vitamins (A, D, E, K), and hormonal imbalances. Healthy fats are crucial for numerous bodily functions.

It is nearly impossible and unhealthy to cut out all sugar, as it is naturally present in fruits, vegetables, and dairy. The key is to focus on reducing added sugars and refined carbohydrates, not natural sugars from whole food sources.

Focus on cooking more meals at home with whole, unprocessed ingredients. Choose lean meats, use healthy oils like olive oil, and replace sugary snacks with fruits, nuts, or seeds. Reading food labels is also critical to identify hidden added sugars.

Prioritize healthy unsaturated fats (monounsaturated and polyunsaturated). Excellent sources include avocados, olive oil, nuts, seeds, and fatty fish like salmon and mackerel. Limit saturated fat and completely avoid artificial trans fats.

Fat digests more slowly than carbohydrates, which helps regulate blood sugar and hormones that control hunger and satiety. This prolonged feeling of fullness can reduce cravings and prevent overeating.