Here's a breakdown of bad sugars to avoid, based on the most authoritative sources:

The term "bad sugars" generally refers to refined or highly processed sugars that can negatively impact health. These sugars are quickly absorbed into the bloodstream, leading to spikes in blood glucose levels. This can contribute to inflammation and increase the risk of chronic diseases like type 2 diabetes, heart disease, and obesity.[1]

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Refined sugars are often added to processed foods and beverages to enhance taste and shelf life. However, they lack essential nutrients and can displace nutrient-rich foods in the diet. Excessive consumption of these sugars is linked to various health problems.[2]

Here's a list of bad sugars to avoid, along with explanations:

• High-fructose corn syrup: This is a highly processed sweetener derived from corn starch. It's commonly found in soft drinks, processed foods, and baked goods. Its high fructose content can burden the liver and contribute to insulin resistance.[3]
• Refined white sugar: Also known as table sugar or sucrose, this is a highly processed sugar derived from sugarcane or sugar beets. It provides empty calories and can lead to rapid blood sugar spikes.[4]
• Brown sugar: Brown sugar is essentially white sugar with molasses added. While it contains trace amounts of minerals from the molasses, it still behaves similarly to white sugar in the body.[5]
• Evaporated cane juice: This is often marketed as a "natural" alternative to refined sugar, but it's still a concentrated form of sugar and has similar effects on blood sugar levels.[6]
• Agave nectar: Despite being marketed as a natural sweetener, agave nectar can be very high in fructose (up to 90%). Excessive fructose intake can burden the liver and contribute to metabolic problems.[7]
• Fruit concentrates: These are concentrated forms of fruit sugars, often used in processed foods. They can contribute to high sugar intake without the fiber and nutrients found in whole fruits.[8]
• Maltodextrin: This is a polysaccharide used as a food additive. It's derived from starch and can cause blood sugar spikes.[9]
• Dextrose, glucose syrup: These are simple sugars that are quickly absorbed into the bloodstream, leading to blood sugar spikes.[10]
• Sucralose: This is an artificial sweetener. While it doesn't affect blood sugar directly, some studies suggest it can disrupt the gut microbiome.[11]
• Aspartame: This is another artificial sweetener. Some individuals may experience mood issues or other sensitivities.[12]

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