Macro partitioning

Sugars are not inherently harmful; their effect on cardiometabolic health depends on energy balance and food source. Sugar-sweetened beverages cause harm due to excess energy, while sugars in high-quality foods (fruit, yogurt, whole grain cereals) provide benefit when substituted for refined starches.

Do not fear sugars in whole foods. Fruit, yogurt, and whole grain cereals containing sugars are beneficial when they replace refined starches. Avoid sugar-sweetened beverages which provide excess energy without nutrients.