Sugar, on the other hand, is very obviously bad for you. It causes type 2 diabetes, it causes caries, and it also suppresses the feeling of satiety. Reducing your sugar intake is the easiest way to get into better shape.

Exercise is important, but it won't undo all the damage. E.g. if you heavily drink and smoke, no amount of exercise will undo that. It's the same with sugar. Exercise won't undo all those insulin spikes.

It's true that we need glucose, but we need it at a slow and steady rate. We don't need it at a rate which causes a massive insulin response. If your body actively combats the amount of sugar in your bloodstream, you apparently overdid it.

Non-processed food without added sugars is a good way to get a little bit of sugar over the course of several hours. The absorption rate is delayed by fibers. That's why fruits are fine while juice isn't.

The big problem with avoiding processed food is that it's really inconvenient. Cooking, just like exercise, takes time and effort.