At the same time, it is important to distinguish between **added sugar** and natural sources of carbohydrates — fruits, vegetables, whole grains, and legumes. It is the reduction of excess added sugar, rather than a complete refusal of all carbohydrates, that is usually considered a more sensible approach. ## What the Experiment Showed Scientists studied the effects of a sugar-free diet on laboratory mice. Although the animals did not gain excess weight, they developed metabolic disorders: the body had a harder time regulating blood glucose levels, and there were changes in the functioning of the digestive system. The authors emphasize that the results of animal experiments cannot be directly transferred to humans. Nevertheless, the study showed that extreme dietary restrictions can have unexpected consequences. ## How This Relates to the Gut Microbiome One of the main factors was the composition of the gut microbiota. Bacteria living in the intestines use carbohydrates and fiber from food to produce compounds necessary for the normal functioning of the intestinal mucosa and metabolic processes. With a sudden change in diet, the composition of the microbiome can also change. This, in turn, can affect the condition of the intestinal barrier, nutrient absorption, and immune system function. ## Why One Shouldn’t Jump to Conclusions Too Quickly There is an important nuance: the diet of laboratory animals was not only devoid of sugar but also contained very little fat. Therefore, this model differs significantly from typical human diets. Moreover, the main health threat is associated not with natural sugars in vegetables and fruits, but primarily with excess calories, saturated fats, and added sugars in sweets, sugary drinks, and ultra-processed products. It is this combination, when regularly overeaten, that can contribute to weight gain, insulin resistance, and an increased risk of type 2 diabetes. ## What to Really Give Up Experts advise not to completely exclude carbohydrates but to reconsider their sources. The diet should include: * fresh vegetables and fruits; * whole grain cereals; * legumes; * nuts and seeds; * fermented and dairy products. However, it is reasonable to limit the amount of sugary drinks, pastries, and products with a high amount of added sugar. ## The Key Is Balance, Not Prohibitions The body needs a balanced diet, not extreme restrictions. There is usually no need to completely refuse products containing natural sugars and carbohydrates without medical indications. It is much more beneficial to reduce the amount of added sugar and ultra-processed foods while keeping vegetables, fruits, whole grains, and other sources of fiber in the menu. This approach helps maintain the diversity of the gut microbiota and provides the necessary nutrients for the body without unnecessary extremes.
