Priya Ghanghas’ No-Sugar Approach Before Commonwealth Games Gold: What Athletes Should Know

Indian boxer Priya Ghanghas made headlines after winning gold in the women’s 60kg category at the 2026 Commonwealth Games in Glasgow. But before her title-winning performance, the boxer had made one notable change to her diet. She stayed away from sweets while managing the weight demands that come with competing in boxing.

Speaking to ANI, Ghanghas explained that weight management is a constant concern in boxing, which led her to give up sweets. With the competition over, she said she was ready to enjoy seasonal favourites such as jalebi and ghewar.

Her approach raises a wider question: Does cutting out sugar help athletes perform better, or is the bigger priority simply reducing excess added sugar?

Cutting Sugar Is Not the Same as Improving Performance

According to Dt Amreen Sheikh, chief dietitian at KIMS Hospitals, Thane, athletes need to focus on the overall quality of their diet rather than simply removing sugar.

Reducing excessive added sugar can support healthy energy balance, body composition and metabolic health. However, eliminating sugar alone does not automatically improve athletic performance.

For athletes, getting enough calories, staying hydrated, sleeping well and following a properly planned training programme are equally important. Carbohydrates also play a major role because the body uses them as an important source of energy during exercise.

Athletes need adequate carbohydrates before and after training or competition. They help provide energy and replenish glycogen stores while also supporting muscle recovery. A diet that becomes too restrictive can therefore work against an athlete instead of helping them.

Focus on Added Sugar, Not All Sugar

One important distinction is between added sugars and naturally occurring sugars.

Sheikh recommends limiting foods and drinks that contain high amounts of added sugar, including soft drinks, desserts, packaged snacks and sweetened beverages. These can add significant calories without providing much nutritional value.

That does not mean athletes need to remove fruit or dairy products from their diet. These foods contain naturally occurring sugars along with nutrients that can be useful as part of a balanced eating plan.

For long-term weight management, a sustainable diet is generally more practical than completely eliminating sugar.

Is Sugar-Free Food Always Healthy?

The term “sugar-free” can sometimes create the impression that a product is automatically a healthier choice. That is not necessarily the case.

A sugar-free product can still be highly processed and may contain substantial calories, unhealthy fats or refined starches. Simply checking whether a food contains sugar does not provide the complete picture of its nutritional value.

This is why reading the ingredient list and looking at the overall nutritional profile of a product is important.

What Should Athletes Eat Instead?

Rather than following extreme restrictions, athletes can build their diet around foods that are closer to their natural form.

Whole grains, lean sources of protein, healthy fats, fruits and vegetables can form the foundation of a balanced eating pattern. The exact combination and quantity should depend on the athlete’s training load, body weight goals and competition requirements.

For a boxer such as Ghanghas, weight management is particularly important because athletes compete within specific weight categories. However, reducing food quality or cutting essential nutrients simply to lose weight can affect training, recovery and performance.

The bigger takeaway from Ghanghas’ no-sugar approach is therefore not that athletes must completely eliminate sugar. Reducing excess added sugar while maintaining enough energy, carbohydrates, protein, fluids and other essential nutrients is a more balanced approach to both performance and long-term health.

Disclaimer: This article is based on information from the public domain and expert inputs. Dietary requirements vary from person to person. Consult a qualified health professional or sports dietitian before making significant changes to your diet.