Nutrition Diet: What sugars should you avoid for better health?

November 8, 2025 •

5 min read

According to research, the average adult consumes a significant amount of added sugar daily, highlighting a major public health concern. For a healthier diet, it's essential to understand what sugars should you avoid and how to limit their intake for improved wellness. This guide provides a comprehensive overview of which sugars to minimize and how to make smarter dietary choices.

Quick Summary

Free and added sugars are detrimental to health, contributing to a range of chronic diseases. Identifying these sneaky sweeteners in processed foods and prioritizing whole food sources of natural sugar are key strategies for better health.

Key Points

Differentiate Added vs. Natural Sugars: Prioritize naturally occurring sugars in whole foods, which come with beneficial fiber and nutrients, over added or free sugars found in processed items.
Avoid Top Offenders: Minimize your intake of high fructose corn syrup, sucrose, concentrated fruit juices, and syrups like agave or maple, as they are sources of free sugars.
Mind Liquid Calories: Sugary beverages like soda and fruit juices are major sources of added sugar that contribute to weight gain and chronic disease; opt for water or unsweetened alternatives instead.
Find Hidden Sugars: Be aware that sugars are often hidden in surprising processed foods, including condiments, sauces, and low-fat products, so always check the ingredient list.
Master Label Reading: Use the "Added Sugars" line on nutrition labels and look for sugar's many names in the ingredient list to make informed choices.
Choose Whole Foods: Rely on whole foods like fresh fruit, vegetables, and whole grains for natural sweetness and steady energy, avoiding the crash associated with refined sugars.
Moderate Natural Sweeteners: While honey and maple syrup are less processed, they are still considered added sugars by the body and should be used sparingly.
Reduce Overall Sweetness: Aim to decrease your overall craving for sweet flavors rather than simply replacing one type of sugar with another.

The Critical Distinction: Added vs. Natural Sugars

Not all sugars are created equal. The key to a healthy diet lies in distinguishing between naturally occurring sugars and added or "free" sugars.

Naturally Occurring Sugars: These are intrinsic to whole, unprocessed foods like fruits (fructose) and dairy (lactose). Crucially, they come packaged with fiber, vitamins, and minerals that slow their absorption and prevent sharp blood sugar spikes. For example, the sugar in an apple is absorbed more slowly than the sugar in apple juice because the apple's fiber is still intact.
Added and Free Sugars: These are sugars and syrups added to foods and drinks by manufacturers, cooks, or consumers. Examples include table sugar, high fructose corn syrup, and concentrates used in processed foods. The World Health Organization (WHO) and other health bodies recommend reducing the intake of these free sugars for better health.

The Top Sugars to Avoid (or Limit)

To safeguard your health, minimize your consumption of the following sugars and sweeteners, regardless of whether they are marketed as 'natural' or not:

High Fructose Corn Syrup (HFCS): A highly processed sweetener derived from corn starch, HFCS is used extensively in sodas, candies, and many baked goods. Research indicates that excessive HFCS can contribute to weight gain, insulin resistance, and fatty liver disease.
Sucrose (Table Sugar): Found in granulated form, this classic sweetener is half glucose and half fructose. It is widely used in baking, beverages, and processed foods. The problem lies in the quantity consumed, as it provides "empty calories" with no nutritional benefit.
Agave Nectar, Maple Syrup, and Honey: While often perceived as healthier alternatives to table sugar, these are still considered free sugars and should be limited. Your body processes them similarly to regular sugar, and excessive intake can have the same negative health effects.
Fruit Juice Concentrates: Used to sweeten many packaged goods and fruit drinks, these remove the beneficial fiber from fruit, leaving only a concentrated source of sugar. A small glass of fruit juice can contain as much sugar as a can of soda.
Glucose, Dextrose, and Maltose: These are other names for simple sugars that are frequently added to processed foods to enhance flavor and texture. Checking the ingredient list for these names is crucial for identifying added sugars.

The Problem with Liquid Sugar

One of the most significant sources of avoidable sugar comes from beverages. Sugary drinks like sodas, sports drinks, and fruit juices offer a rapid influx of calories without the feeling of fullness, making it easy to overconsume. This overconsumption is strongly linked to weight gain, type 2 diabetes, and heart disease. A healthier choice is always water, low-fat milk, or unsweetened herbal tea.

Hidden Sugars to Watch For

Added sugars are not just in desserts. They are deliberately hidden in a vast array of packaged and processed foods to improve taste and prolong shelf life. Be vigilant for added sugars in these surprising places:

Breakfast cereals and granola bars
Yogurt, especially flavored or low-fat versions
Canned soups and pasta sauces
Condiments like ketchup and barbecue sauce
Bread and other baked goods

How to Read Food Labels for Sugar Content

To effectively avoid hidden sugars, mastering the art of reading food labels is essential. Here are some key strategies:

Check the 'Added Sugars' line: The FDA now requires that nutrition labels list "Added Sugars" separately, making it easier to track your intake. Aim for products with 5% or less of the Daily Value for added sugars.
Scrutinize the ingredient list: Ingredients are listed in descending order by weight. If you see any form of sugar listed near the beginning, the product contains a significant amount. Look for multiple names, as manufacturers may use several types to spread them out on the list.
Be aware of claims: Terms like "sugar-free" or "no sugar added" can be misleading. "Sugar-free" means less than 0.5 grams per serving, but does not guarantee the product is healthy. "No sugar added" means no sugar was added during processing, but the product may still contain high amounts of natural sugar, like fruit juice.

Comparison: Added Sugars vs. Sugars in Whole Foods


Feature	Added Sugars	Natural Sugars (in Whole Foods)
Processing	Refined and extracted from their natural source.	Contained within the food's natural structure.
Nutrients	Provide "empty calories" with virtually no vitamins or minerals.	Come with fiber, vitamins, minerals, and antioxidants.
Absorption	Rapidly absorbed, leading to blood sugar spikes.	Absorbed slowly due to the presence of fiber.
Health Impact	Linked to obesity, heart disease, diabetes, and dental issues.	Associated with a lower risk of chronic diseases due to nutritional value.
Satiety	Does not provide a feeling of fullness, encouraging overconsumption.	Promotes feelings of fullness due to fiber and water content.

Natural Sweeteners: Are They Better?

Some natural sweeteners, like honey and maple syrup, do contain trace amounts of nutrients, but they are still forms of added sugar when consumed in isolated form. The body processes them similarly to regular sugar, so moderation is key. Stevia and monk fruit, derived from plants, are calorie-free novel sweeteners that do not impact blood sugar levels. However, some research suggests that artificial and novel sweeteners may still encourage a craving for sweets or impact gut health, so their long-term effects are still under investigation. The best approach is to reduce overall sweetness in your diet, rather than simply swapping one sweetener for another.

How to Reduce Your Sugar Intake

Reducing sugar can seem daunting, but small changes can make a big difference:

Prioritize whole foods: Opt for fresh fruits, vegetables, and whole grains, which contain natural sugars alongside beneficial fiber.
Limit sugary beverages: Swap sodas and fruit juices for water, seltzer with a splash of citrus, or unsweetened tea.
Cook at home: Preparing meals from scratch gives you full control over the ingredients, including the amount of added sugar.
Use spices instead: Enhance the flavor of your food with spices like cinnamon, nutmeg, or vanilla extract instead of sugar.
Choose unsweetened options: Look for plain yogurt and oatmeal, then add your own whole fruit for sweetness.

Conclusion: Making Smarter Choices

Understanding which sugars to avoid boils down to prioritizing whole, unprocessed sources of sweetness over concentrated, added, or free sugars. While eliminating all added sugar is unrealistic for most, a significant reduction can have a profound impact on your health and well-being. By reading food labels carefully, being mindful of hidden sugars in processed products, and opting for whole foods, you can take control of your diet and enjoy a naturally sweeter, healthier life. For more detailed information on dietary guidelines, consult the American Heart Association.

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Frequently Asked Questions

The main difference is the source and accompanying nutrients. Natural sugars are found within whole foods like fruits and vegetables, packaged with fiber and vitamins, while added sugars are sweeteners, like high fructose corn syrup or sucrose, put into foods during processing and offer no nutritional value beyond calories.

Check the Nutrition Facts label. The U.S. Food and Drug Administration (FDA) requires that "Added Sugars" be listed as a separate line item under "Total Sugars." A product with 5% or less of the Daily Value for added sugars is considered a low source.

The impact of artificial sweeteners is still debated. While they are calorie-free and don't raise blood sugar, some research suggests they may confuse the body's reward pathways, potentially increasing cravings for sweet things. Reducing overall sweetness in your diet is generally the best approach.

Honey is a form of free sugar, and the body processes it similarly to table sugar. While it may contain trace nutrients, it should be used in moderation, just like any other added sweetener.

Many ingredients are code for added sugar, including sucrose, dextrose, glucose, high fructose corn syrup, maltose, molasses, and concentrated fruit juices.

When fruit is juiced, the beneficial fiber is removed, leaving a concentrated source of sugar that can lead to blood sugar spikes. This is why it's better to eat whole fruits rather than drink their juice.

Yes, excessive sugar intake is a major contributor to weight gain and obesity, especially from sugar-sweetened beverages. It adds extra calories to your diet and can affect the body's appetite-control system.