Show Notes
How can you enjoy sugar without gaining weight, fuelling cravings or crashing later in the day? The answer, surprisingly, is not to cut it out.
In today’s episode, Professor Tim Spector and Professor Sarah Berry discuss which forms of sugar affect your blood sugar levels most, and what small changes you can make today to reduce the impact. They also explore how sharp blood sugar spikes and dips may affect hunger, energy, inflammation and long-term health.
By the end of the episode, you’ll know how to spot hidden sugars, how to avoid the afternoon slump and energy crashes, and, most importantly, how to enjoy cake with less impact on your blood sugar.
Sugar is not the enemy. But could a few small changes help you enjoy sweet foods without the cycle of cravings, hunger and energy crashes?
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Timecodes
Intro
If fruit is full of sugar, why is it good for us?
What really happens after you drink a sugary drink?
Why sugar leaves you hungry a few hours later
The blood sugar dip that makes you eat 320 extra calories
The surprising link between sugar and inflammation
Can blood sugar affect your brain health?
What the science really says about sugar and cancer
We've been blaming sugar for the wrong things
The 2 types of sugar most people confuse
The hidden sugars lurking in everyday foods
Why energy drinks may be worse than you think
Why orange juice may not be as healthy as you think
Why fruit and fruit juice are not the same thing
Why some smoothies behave like sugary drinks
Should you quit sugar completely?
Are sweeteners helping or keeping you hooked?
Is honey actually healthier than sugar?
3 everyday foods with surprisingly high sugar
How to enjoy cake without the blood sugar crash
The 10-minute habit that lowers your glucose response
Why energy drinks may be making your slump worse
The biggest sugar traps to watch out for
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
TheSmart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
Howto eat in 2026- Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
DietarySugar Intake Associated with a Higher Risk of Dementia, Journal of Alzheimer's Disease (2024)
Sugar-Sweetenedand Artificially Sweetened Beverages and Risk of Mortality, AHA (2019)
ATwin Study of Acne in Women, Journal of Investigative Dermatology (2002)
Bananas and weight loss: What does the science say?
FoodOrder and Impact on Glucose and Insulin Levels, Diabetes Care (2015)
Here are 4 ways to help manage your blood sugar
WholeFruits Versus 100% Fruit Juice, BNF (2025)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.