Sugar, Health, and Faith: Finding Balance Through God’s Strength

Not all sugar is bad. Naturally occurring sugars in fruit, vegetables, and dairy come packaged with fiber, water, and nutrients. The real concern is added sugars—the kind mixed into foods during processing or preparation.

I personally think sugar is one of the most compelling substances in our diet. While it may not create a true “chemical addiction” like certain drugs, it can absolutely drive habitual and emotional dependence.

Why Too Much Sugar Feels So Hard to Quit (Science Snapshot)

When we eat sugary foods, the brain releases dopamine—the “reward” signal that teaches us, Do that again. Blood sugar then spikes and crashes, leaving us tired and craving more. Over time, a high-sugar pattern promotes fat storage and raises the risk of insulin resistance, type 2 diabetes, heart disease, fatty liver, tooth decay, and chronic inflammation.

Common signs you’re overdoing sugar:

• Strong, frequent cravings (especially for sweets or refined carbs)

• Midday energy crashes

• Mood swings or irritability

• Skin breakouts or inflammation

• Stubborn weight gain or difficulty losing weight

  
  

How much is “too much”?

The American Heart Association suggests keeping added sugars under 6 tsp (25 g) daily for women and 9 tsp (36 g) for men. For context, 1 teaspoon = ~4 grams of sugar, and one can of soda has ~8–10 teaspoons. Average intake in the U.S. is far above that—so it’s easy to overshoot without realizing it.

Biblical wisdom on moderation & mastery

“If you find honey, eat just enough—too much of it, and you will vomit.” (Proverbs 25:16)

“All things are lawful for me, but I will not be mastered by anything.” (1 Corinthians 6:12)

“So whether you eat or drink… do it all for the glory of God.” (1 Corinthians 10:31)

How to Spot and Limit Added Sugar (Labels That Tell the Truth)

Rule #1: Read the label. If added sugars are high, toss it back on the shelf. Scan for words like: sucrose, glucose, fructose, dextrose, maltose, cane sugar/syrup, corn syrup, high-fructose corn syrup, brown rice syrup, honey, agave, molasses.

• Aim for ≤5 g of added sugar per serving when possible.

• If a label shows Total Sugars and Added Sugars, the closer “Added” is to zero, the better.

• If Total and Added are the same, all sugar in that food is added—proceed with caution.

  
  

Simple swaps that satisfy:

Instead of…	Try this…
Sugary cereal	Oats with fruit + cinnamon
Soda/energy drinks	Sparkling water with lemon or mint
Flavored yogurt	Plain Greek yogurt + berries
Chips & salty snacks	Unsalted nuts or air-popped popcorn
Sugary jarred sauces	Homemade tomato or pesto sauce

My 90-Day Sugar Reset (and What Changed)

At the start of 2025, I did a 90-day sugar fast—no desserts or sweets. I wasn’t chasing a specific health metric; I simply knew I needed a reset. My palate changed, cravings faded, energy stabilized, and I felt better overall. You don’t have to go that long to benefit, but a gentle reset can be powerful.

A Gentle, Grace-Filled Sugar Reset

Step 1: Know Your Intake

• Track everything you eat/drink for 3 days.

• Circle items with added sugar.

• Learn the hidden names (maltose, dextrose, syrup, cane juice, etc.).

  
  

Step 2: Remove the Big Offenders (for 7 days)

• Ditch sugary drinks (soda, juice, energy drinks).

• Skip candy, pastries, and ice cream for the week.

• Store or toss ultra-processed snacks with >8 g sugar/serving.

  
  

Step 3: Eat for Steady Energy

• Include protein at each meal (beans, tofu, eggs, poultry, fish).

• Load up on fiber (vegetables, whole grains, legumes).

• Add healthy fats (avocado, nuts, olive oil) to curb cravings.

  
  

Step 4: Replace, Don’t Just Restrict

• Swap sugary cereal for oats + fruit.

• Choose 70%+ dark chocolate mindfully if you want a treat.

• Sweeten with cinnamon or vanilla instead of sugar.

  
  

Step 5: Manage Cravings in the Moment

• Practice a 5-minute pause before eating the sweet.

• Use a non-food coping list (walk, worship music, journaling, stretching).

• Drink water; thirst often masquerades as hunger.

  
  

Step 6: Support Your Mind & Body

• Prioritize 7–8 hours of sleep.

• Move daily to stabilize blood sugar and mood.

• Reflect on your triggers and avoid them: stress, boredom, fatigue?

  
  

Grace for the journey

“For the grace of God… teaches us to say ‘No’ to ungodliness and worldly passions.” (Titus 2:11–12)

“My grace is sufficient for you, for my power is made perfect in weakness.” (2 Corinthians 12:9)

“No temptation has overtaken you except what is common to mankind… He will also provide a way out.” (1 Corinthians 10:13)

A Simple Prayer

Father, thank You for my body and for the good gifts You provide. I ask for Your grace to break unhelpful sugar habits. Teach me self-control by Your Spirit, satisfy me with what truly nourishes, and help me choose foods that honor You and support health. Amen.

Identity before behavior

“The fruit of the Spirit is… self-control.” (Galatians 5:22–23)

We don’t earn God’s love and acceptance by perfect eating. Instead, we draw on His grace to help us overcome temptations, practice wisdom, and steward our bodies with joy.

Progress Over Perfection

You don’t have to be perfect. I enjoy sweet foods and won’t deny myself 100% of the time. My goals are occasional treats, no constant cravings, and steady energy. If you have a health condition (e.g., diabetes, fatty liver, PCOS), you may need a stricter plan—work with your healthcare provider.

Please remember: sugar isn’t “evil,” but it’s easy to overconsume, especially when it’s hidden in everyday foods. A short reset can recalibrate your taste buds and give you back the power to choose how you feel, function, and fuel your life.

I love you,

Oyin.