The unhealthiest sugar isn't a single type but rather added sugars, particularly fructose in high doses, found in processed foods and sugary drinks, which contribute significantly to obesity, type 2 diabetes, and fatty liver disease, unlike natural sugars in whole fruits. High-Fructose Corn Syrup (HFCS) and high-fructose agave are particularly concerning due to their high fructose content, which the liver metabolizes differently than glucose, often leading to fat production and metabolic issues.
More specifically, it is fructose that is harmful, according to Lustig. Fructose is a component of the two most popular sugars. One is table sugar — sucrose. The other is high-fructose corn syrup.
There's no single "healthiest" sugar; all added sugars should be limited, but less-processed options like honey, maple syrup, date sugar, and coconut sugar offer trace minerals and antioxidants, making them slightly better than refined white sugar. However, the nutritional differences are minimal, so the best choice is often fruit or vegetables, which provide natural sweetness with fiber, vitamins, and water, or using minimal amounts of minimally processed sugars.
Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day. Women should consume no more than 6 teaspoons (25 grams or 100 calories) per day.
In large doses, however, fructose is considered to be a form of bad sugar. It's hard to eat too much fructose from fruit alone. But with the proliferation of processed food in recent years, our fructose consumption has sky-rocketed.
So for 7 days I set myself a challenge of eliminating it from my diet. The result: I feel so much more energised, less bloated, more alert, better sleep, better mood, less food noise, Less cravings to cap off all my meals with a pudding, I feel more positive and in control.
Yes, honey is generally considered healthier than refined sugar because it contains beneficial antioxidants, enzymes, vitamins, and minerals, plus it has a lower glycemic index, causing a slower rise in blood sugar; however, it's still a sugar, so moderation is crucial as both add calories and affect blood glucose. While honey offers added nutrients, it's not a "health food," but a more natural sweetener with a slight nutritional edge over empty-calorie sugar.
Excess glucose gets converted into fat, which can accumulate in the liver cells. Over time, this may result in non-alcoholic fatty liver disease (NAFLD), a condition in which excessive liver fat leads to inflammation and harm.
Healthier snack options are those without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese or lower-sugar yoghurts. If you are not ready to give up your favourite flavours, you could start by having less.
Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.
Natural sugars are safe to eat
Any sugar that is naturally occurring in a food gets the green light. That includes sugar in fruit and starchy vegetables, as well as whole or minimally processed carbohydrates like brown rice and whole grain pasta. Sugar in dairy products like milk and cheese is OK, too.
Nutritionally, both types of sugar are similar, with brown sugar having slightly more minerals due to the molasses content. However, neither is significantly healthier than the other. The best choice ultimately depends on the desired outcome of your recipe and your taste preferences.
It has the power to reset your tastebuds, stop sugar cravings, revamp your energy and focus, and boost your metabolism. One of the biggest perks is fast, healthy weight loss. We've seen clients drop up to 15 pounds in two weeks thanks to a combination of fat loss, reduced inflammation, and less water retention.
Sugar-sweetened beverages may increase your risk for heart disease and diabetes, and are linked to over 300,000 deaths, a study finds.
Honey, maple syrup, coconut sugar, and date sugar are healthier natural sugar options. Honey, maple syrup, coconut sugar, and date sugar are minimally processed and provide small amounts of nutrients and antioxidants.
You cut out sugar for just two weeks, here is what you will notice. Your face would look less puffy as insulin driven water retention decreases. Your belly would feel flatter as insulin levels fall often before the scale moves. Your liver sugar load will drop which is critical for fatty liver.
Too Much Alcohol
Alcoholic fatty liver, which causes liver inflammation (alcoholic hepatitis), eventual scarring (cirrhosis) and even liver cancer, is a process that begins on as little as four drinks a day for men and two for women. By the time you show symptoms, your liver may be damaged beyond repair.
Spotting the red flags
Cutting out just a teaspoon of added sugar every day can make a difference. Remember that honey and syrup are still sugar too. If you skip a teaspoon of sugar more than once a day (for example if you stop sugar in your tea and on your cereal), then you can multiply the effects below.
If you appreciate the complexity of flavors and the natural touch, honey might be the ideal option. On the other hand, if you prefer a simple, familiar sweetness, sugar could be your go-to sweetener.
Maple syrup and white sugar are both forms of added sugar. But maple syrup provides vitamins, minerals, and antioxidants that white sugar doesn't have. Replacing white sugar with maple syrup may help stabilize blood sugar, decrease abdominal fat, and improve blood pressure.
There's no single "number 1" unhealthy food, but ultra-processed items like sugary drinks, processed meats (bacon, hot dogs), deep-fried foods (fries), and refined snacks (donuts, chips, sugary cereals) consistently top lists due to high sugar, salt, unhealthy fats, and additives linked to obesity, heart disease, and diabetes. These items offer little nutritional value while increasing risks for chronic diseases.
Drink more water
“Water helps your kidneys filter out excess sugar through urine,” says Khan. “So, the more hydrated you are, the more urine production you'll have, which flushes out sugar in the body.” Always opt for water instead of sugary drinks, like soda and juice.
You may see improvements in your blood profile
“Triglycerides are seen as 'bad fats' in your blood and they can be raised if you have a really high free sugar diet. Reducing sugar means you may have a drop in these, which means less fat stored around your liver. This can reduce things like Type 2 diabetes.”