How to eat sugar without gaining weight (crush your cravings and end energy crashes) | Prof Tim Spector & Prof Sarah BerryHow 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
00:00 Intro
03:28 If fruit is full of sugar, why is it good for us?
08:30 What really happens after you drink a sugary drink?
12:46 Why sugar leaves you hungry a few hours later
16:15 The blood sugar dip that makes you eat 320 extra calories
19:19 The surprising link between sugar and inflammation
22:00 Can blood sugar affect your brain health?
25:25 What the science really says about sugar and cancer
29:25 We've been blaming sugar for the wrong things
31:45 The 2 types of sugar most people confuse
32:35 The hidden sugars lurking in everyday foods
35:32 Why energy drinks may be worse than you think
38:51 Why orange juice may not be as healthy as you think
40:10 Why fruit and fruit juice are not the same thing
43:53 Why some smoothies behave like sugary drinks
45:03 Should you quit sugar completely?
46:46 Are sweeteners helping or keeping you hooked?
49:55 Is honey actually healthier than sugar?
51:40 3 everyday foods with surprisingly high sugar
52:27 How to enjoy cake without the blood sugar crash
55:01 The 10-minute habit that lowers your glucose response
57:15 Why energy drinks may be making your slump worse
58:32 The biggest sugar traps to watch out for
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart 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
How to 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
Better Breakfast Guide
Mentioned in today's episode
Dietary Sugar Intake Associated with a Higher Risk of Dementia, Journal of Alzheimer's Disease (2024)
Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality, AHA (2019)
A Twin Study of Acne in Women, Journal of Investigative Dermatology (2002)
Bananas and weight loss: What does the science say?
Food Order and Impact on Glucose and Insulin Levels, Diabetes Care (2015)
Here are 4 ways to help manage your blood sugar
Whole Fruits 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.
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