Nutrition and Healing
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Nutrition & Healing is intended to provide cutting-edge health information.
Nothing on this site should be interpreted as personal medical advice. Always consult with your doctor before changing anything related to your healthcare.

Sometimes, health news is just… head-scratching.

One day, sugar is public enemy No. 1. The next? We’re being told that eating pastries might be better than sipping soda.

It’s enough to make anyone throw up their hands and reach for a cookie.

But here’s the truth: this debate is a distraction.

Let’s take a look and really break it down…

The Distraction

Sugar, sweeteners, no sugar at all—it’s all just noise when the real issue is clear. If you want to protect your heart and your health, you need to skip the processed junk. Period.

I’m not here to say you can never enjoy a treat. Life is about balance. But your meals—the foundation of your health—should focus on whole, natural foods:

  • Grass-fed, organic meats
  • Fresh, colorful vegetables
  • Whole fruits
  • Real dairy products

These foods have nourished humans for centuries. Sodas, pastries, and artificial sweeteners? Not so much.

The “Sugar Confusion” Problem

Researchers recently tried to pit sugary sodas against pastries, suggesting that sweet treats might carry less heart risk than sugary drinks. They even floated the idea that no sugar at all could be risky.

Well, of course people are confused! What’s next—a study about which candy bar is the healthiest?

The bottom line is that too much sugar—no matter the source—damages your body. Sodas, pastries, artificial sweeteners… they’re all part of the same problem: highly processed junk that wreaks havoc on your:

  • Heart: Excess sugar raises blood pressure, increases inflammation, and can lead to dangerous heart disease.
  • Liver: Added sugar overload contributes to fatty liver disease, even if you’re not overweight.
  • Metabolism: Sugar spikes insulin levels, leading to weight gain, insulin resistance, and diabetes.

Let’s not split hairs here. If you’re deciding between soda and pastries, you’re already in the wrong aisle of the grocery store.

The Real Solution: Back to Basics

If you want to protect your heart, manage your weight, and feel your best, you need to ditch the processed foods and stick to simple, natural options.

Here’s how:

  1. Build Your Plate from the Perimeter

The perimeter of your grocery store is where the real food lives:

  • Protein: Organic, grass-fed meats, pasture-raised eggs, and wild-caught fish.
  • Produce: Leafy greens, colorful veggies, and antioxidant-rich fruits.
  • Healthy Fats: Avocados, nuts, olive oil, and fatty fish.
  • Dairy: High-quality, full-fat dairy without added junk.

The middle aisles? That’s where you’ll find the sugar-laden sodas, cereals, and ultra-processed treats. Keep your trips there short.

  1. Treat Treats as… Well, Treats

Look, I’m not saying you should never indulge. It’s okay to enjoy a cookie or slice of cake once in a while. But these shouldn’t be daily staples.

Save your treats for a special occasion, make them yourself using real ingredients, and savor them—guilt-free.

  1. Avoid the “Artificial” Trap

If you’re thinking about swapping sugar for artificial sweeteners, don’t. These “low-calorie” options can:

  • Disrupt your gut health
  • Trick your body into craving more sugar
  • Increase your risk of metabolic diseases

Stick to natural sweeteners—like raw honey or pure maple syrup—sparingly. Your taste buds will adjust.

  1. Move Your Body

No amount of pastries or soda can replace the heart-protective benefits of regular movement. Aim for daily walks, light strength training, or stretching. Your heart—and your body—will thank you.

Nutrition doesn’t have to be complicated. You don’t need a PhD to know that soda and pastries aren’t good for you.

You also don’t need the latest study to tell you what your grandmother knew all along: Eat real food. Avoid the junk.

Remember, life is about balance. Treat yourself now and then, but let whole, natural foods be your focus.

P.S. “Sweet” temptation—could it be hurting your health?

Sources:

Freeborn, J. (2024, December 10). Pastries vs. sodas: Not all added sugars pose the same heart disease risk. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/pastries-sodas-not-all-added-sugars-pose-same-heart-disease-risk#The-effects-of-sugar-are-complex

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