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Revision as of 16:59, 25 June 2026

Added sugars, unhealthy fats, insulin resistance, obesity, and healthier food choices

Added sugars and unhealthy fats
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Synonyms N/A
Pronounce N/A
Specialty N/A
Symptoms Weight gain, cravings, hunger, fatigue after meals, high triglycerides, insulin resistance, dental decay, metabolic syndrome
Complications N/A
Onset N/A
Duration N/A
Types N/A
Causes High intake of added sugars, refined carbohydrates, sugary drinks, ultra-processed foods, trans fats, excess calories, low protein, low fiber
Risks Obesity, insulin resistance, prediabetes, type 2 diabetes, fatty liver disease, metabolic syndrome, heart disease, tooth decay
Diagnosis Diet history, food label review, weight history, waist circumference, blood glucose, hemoglobin A1c, lipid profile, liver enzymes
Differential diagnosis N/A
Prevention N/A
Treatment Nutrition counseling, reduced added sugars, low-carbohydrate diet, increased protein and fiber, healthier fats, medical weight loss, sleep optimization
Medication N/A
Prognosis N/A
Frequency N/A
Deaths N/A


Acanthosis nigricans may be a visible sign of insulin resistance, often associated with obesity, PCOS, prediabetes, and type 2 diabetes.
W8MD Weight Loss, Sleep and MedSpa may use structured meal replacements, low-carbohydrate nutrition, and protein planning to help reduce sugar intake and improve metabolic health.
W8MD physicians can help patients identify hidden sugars, unhealthy fats, insulin resistance, and obesity-related medical risks.

Added sugars are sugars, syrups, or caloric sweeteners added to foods or beverages during manufacturing, preparation, or processing. They include table sugar, corn syrup, high-fructose corn syrup, honey, molasses, brown sugar, dextrose, fructose, glucose, sucrose, cane juice, and many other sweeteners. Unlike the natural sugars found in whole fruits, vegetables, and dairy foods, added sugars often provide calories with little nutritional value and can worsen hunger, cravings, insulin resistance, weight gain, prediabetes, type 2 diabetes, fatty liver disease, and cardiovascular disease.

Unhealthy fats usually refer to trans fats and excessive intake of certain highly processed or poor-quality fats, especially when consumed in ultra-processed foods. However, it is important to distinguish unhealthy fats from healthy fats. Not all fats are harmful. Healthy fats from foods such as olive oil, avocado, nuts, seeds, eggs, and fatty fish can be part of a healthy diet and may fit well into a low-carbohydrate diet or ketogenic diet when medically appropriate.

A major nutrition mistake of the last several decades was the belief that all dietary fat was bad. This led many people to replace natural fats with low-fat but sugar-rich, starch-rich, grain-based, and corn-based processed foods. Many of these foods increased the intake of refined carbohydrates and added sugars, which can increase insulin demand and worsen insulin resistance in susceptible individuals.

W8MD Weight Loss, Sleep and MedSpa Centers can help patients understand food labels, reduce added sugars, identify insulin resistance, avoid ultra-processed foods, choose healthier fats, improve protein intake, and use physician-supervised medical weight loss tools such as meal replacements, low-carbohydrate diet planning, GLP-1 weight loss medications when appropriate, traditional weight-loss medications when appropriate, and sleep apnea care.

Overview

Added sugars and unhealthy processed fats are common in the modern food supply. They are especially common in packaged snacks, sweetened drinks, desserts, breakfast cereals, sauces, condiments, fast foods, and processed low-fat foods.

Common added sugars include:

  • Sugar
  • Brown sugar
  • Cane sugar
  • Cane juice
  • Corn syrup
  • High-fructose corn syrup
  • Honey
  • Molasses
  • Agave syrup
  • Maple syrup
  • Dextrose
  • Fructose
  • Glucose
  • Maltose
  • Sucrose
  • Fruit juice concentrate

Added sugars versus natural sugars

Not all sugar-containing foods are the same. Whole fruits contain natural sugar along with fiber, water, vitamins, minerals, and phytonutrients. Milk and yogurt contain lactose along with protein, calcium, and other nutrients. Added sugars, however, are often found in foods that are calorie-dense and nutrient-poor.

Type Examples Metabolic concern
Natural sugar in whole foods Whole fruit, plain milk, unsweetened yogurt Usually packaged with fiber, protein, water, or nutrients
Added sugar Soda, candy, pastries, sweetened cereals, sweetened coffee drinks Often high calorie, low satiety, and linked to cravings and weight gain
Free sugar Added sugars plus sugars in fruit juice, honey, syrups Can raise sugar intake quickly, especially in drinks

Health effects of added sugars

High intake of added sugars may contribute to:

The CDC notes that consuming too many added sugars can contribute to weight gain, obesity, type 2 diabetes, and heart disease.Get the Facts: Added Sugars(link). Centers for Disease Control and Prevention. A large epidemiologic study found that higher added sugar intake was associated with increased risk of cardiovascular disease mortality."Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults".JAMA Internal Medicine.2014;PMC:10910551.

Added sugars and insulin resistance

Added sugars and refined carbohydrates can worsen insulin resistance by repeatedly raising blood glucose and insulin. In insulin resistance, the body needs more insulin to process glucose. Higher insulin levels may increase fat storage, reduce fat breakdown, worsen hunger, and make weight loss harder.

This can create a cycle:

  1. Added sugars and refined carbohydrates increase glucose load.
  2. The pancreas releases more insulin.
  3. High insulin promotes fat storage and suppresses fat breakdown.
  4. Weight gain worsens insulin resistance.
  5. Insulin resistance increases hunger and cravings.
  6. More sugar and starch intake worsens the cycle.

Added sugars and fatty liver

Excess sugar, especially fructose-containing sweeteners, can contribute to liver fat production through de novo lipogenesis. This is one reason added sugars are linked to fatty liver disease, especially in patients with insulin resistance, abdominal obesity, prediabetes, or type 2 diabetes.

Added sugars and dental health

Added sugars feed oral bacteria that produce acids, which damage tooth enamel and increase risk for tooth decay, cavities, and gum disease.

Common sources of added sugars

Added sugars can be found in obvious and hidden sources.

  • Soft drinks
  • Sports drinks
  • Energy drinks
  • Sweetened tea
  • Sweetened coffee drinks
  • Fruit drinks
  • Fruit juice blends
  • Candy
  • Cookies
  • Cakes
  • Pastries
  • Donuts
  • Ice cream
  • Sweetened yogurt
  • Breakfast cereals
  • Granola bars
  • Protein bars
  • Ketchup
  • Barbecue sauce
  • Salad dressings
  • Flavored oatmeal
  • Packaged sauces

Guidelines for added sugar intake

The American Heart Association recommends limiting added sugars to no more than 6% of calories. For most women, this is about 100 calories or 6 teaspoons per day; for most men, about 150 calories or 9 teaspoons per day.How Much Sugar Is Too Much?(link). American Heart Association.

The World Health Organization recommends reducing free sugars to less than 10% of total energy intake and suggests further reduction to below 5% for additional health benefits.Guideline: Sugars Intake for Adults and Children(link). World Health Organization, via NCBI Bookshelf.

Unhealthy fats

The term unhealthy fats usually refers to:

  • Trans fats
  • Partially hydrogenated oils
  • Deep-fried fast foods
  • Highly processed snack fats
  • Excessive saturated fat in high-risk patients
  • Ultra-processed fat-and-starch combinations

The problem is often not fat alone, but the combination of refined carbohydrates, added sugars, processed oils, salt, flavorings, and high calorie density in ultra-processed foods.

Healthy fats

Healthy fats may support satiety, hormone production, nutrient absorption, and metabolic health when used in appropriate portions.

Examples include:

Saturated fat and trans fat

Trans fat should be avoided as much as possible. Saturated fat is more nuanced. Some patients, especially those with high LDL cholesterol or cardiovascular disease risk, may need to limit saturated fat. However, replacing saturated fat with refined carbohydrates is not necessarily beneficial. A healthier strategy is to replace ultra-processed foods with whole foods and choose unsaturated fats where possible.

The Dietary Guidelines for Americans 2020–2025 recommend limiting added sugars to less than 10% of calories per day and saturated fat to less than 10% of calories per day starting at age 2.Dietary Guidelines for Americans, 2020–2025(link). U.S. Department of Agriculture and U.S. Department of Health and Human Services.

The low-fat mistake

Many people were taught to avoid fat and choose low-fat foods. Unfortunately, many low-fat processed foods replaced fat with sugar, flour, corn syrup, starch, and additives. This may reduce fat grams on the label while increasing insulin demand and reducing satiety.

Examples include:

  • Low-fat sweetened yogurt
  • Low-fat cookies
  • Sweetened cereal
  • Low-fat granola bars
  • Fat-free flavored milk
  • Low-fat muffins
  • Low-fat snack cakes
  • Sweetened oatmeal packets
  • Reduced-fat processed snacks

A better approach is to reduce added sugars and refined carbohydrates while choosing protein, fiber, non-starchy vegetables, and healthy fats.

Foods to reduce

Patients trying to lose weight or reverse insulin resistance should usually reduce:

  • Soda
  • Sweetened drinks
  • Candy
  • Cakes
  • Cookies
  • Pastries
  • Fruit juice
  • Sweetened cereals
  • White bread
  • White rice
  • Pasta
  • Corn chips
  • Crackers
  • Sweetened yogurt
  • Fast food desserts
  • Ultra-processed snacks

Foods to add

Healthy nutrition is not only about removing harmful foods. It is also about adding foods that increase satiety, improve nutrition, and reduce cravings.

Helpful additions include:

  • Protein at each meal
  • Eggs
  • Fish
  • Poultry
  • Lean meat
  • Tofu
  • Greek yogurt
  • Cottage cheese
  • Non-starchy vegetables
  • Leafy greens
  • Broccoli
  • Cauliflower
  • Avocado
  • Olive oil
  • Nuts in controlled portions
  • Seeds
  • Berries in controlled portions
  • Water
  • Unsweetened tea

Addition of foods

Addition of foods refers to adding nutrient-dense foods to improve health, correct deficiencies, improve satiety, reduce inflammation, and support weight management. Instead of only focusing on restriction, patients may benefit from deliberately adding protein, fiber, non-starchy vegetables, and healthy fats.

Potential benefits include:

  • Increased nutrient intake
  • Better satiety
  • Improved digestion
  • More stable blood glucose
  • Reduced cravings
  • Better weight management
  • Reduced inflammation
  • Improved gut health

Examples of helpful additions

Protein

Protein helps preserve muscle, improve fullness, and support weight loss. Sources include eggs, fish, poultry, meat, tofu, Greek yogurt, cottage cheese, and protein shakes.

Fiber

Fiber slows digestion and improves satiety. Sources include non-starchy vegetables, berries, chia seeds, flaxseed, legumes in selected plans, and whole foods.

Healthy fats

Healthy fats may improve satiety and help patients transition away from sugar and refined carbohydrates. Sources include olive oil, avocado, nuts, seeds, eggs, and fatty fish.

Probiotic foods

Unsweetened yogurt, kefir, fermented vegetables, and other probiotic-rich foods may support gut health in some patients.

Vitamins and minerals

Vitamin D, calcium, iron, magnesium, B12, and other nutrients may need attention depending on diet, medications, age, and medical conditions.

Reading food labels

Patients should check:

  • Added sugars
  • Serving size
  • Total carbohydrates
  • Fiber
  • Protein
  • Saturated fat
  • Trans fat
  • Calories
  • Ingredient list
  • Sugar synonyms

Common sugar names include:

  • Sucrose
  • Dextrose
  • Maltose
  • Fructose
  • Glucose
  • Corn syrup
  • High-fructose corn syrup
  • Cane sugar
  • Brown rice syrup
  • Agave nectar
  • Fruit juice concentrate

Low-carbohydrate approach

A low-carbohydrate diet may be useful for patients with insulin resistance, obesity, prediabetes, type 2 diabetes, fatty liver, PCOS, high triglycerides, or sugar cravings.

A low-carbohydrate plan usually emphasizes:

  • Protein
  • Non-starchy vegetables
  • Healthy fats
  • Reduced sugar
  • Reduced refined starch
  • Reduced ultra-processed foods

Ketogenic diet

A ketogenic diet is a very low-carbohydrate, higher-fat, moderate-protein diet that lowers insulin demand and promotes nutritional ketosis. It may be appropriate for selected patients under medical supervision, especially those with insulin resistance, prediabetes, fatty liver, or severe cravings.

Patients with diabetes, kidney disease, gallbladder disease, pregnancy, breastfeeding, eating disorder history, or complex medication use should seek medical guidance before starting.

How W8MD can help

W8MD Weight Loss, Sleep and MedSpa Centers can help patients reduce added sugars, improve food quality, treat insulin resistance, and lose weight safely.

W8MD may help with:

W8MD and insulin resistance

W8MD’s medical weight-loss programs focus on the metabolic drivers of weight gain, especially insulin resistance. Reducing added sugars and refined carbohydrates can help lower insulin demand and may improve cravings, hunger, belly fat, triglycerides, and glucose control.

Conditions related to insulin resistance include:

Practical W8MD-style substitutions

Instead of Choose Why
Soda or sweet tea Water, sparkling water, unsweetened tea Reduces liquid sugar and insulin spikes
Sweetened cereal Eggs, Greek yogurt, protein shake, low-carb breakfast Higher protein and better satiety
Pastries Protein-based breakfast or controlled low-carb option Reduces refined flour and sugar
Chips and crackers Nuts in controlled portions, cheese stick, boiled eggs, vegetables with dip Better protein or healthy fat
Sweetened yogurt Plain Greek yogurt with berries More protein and less added sugar
Fast-food dessert Planned high-protein snack Reduces sugar cravings and overeating

Frequently asked questions

What are added sugars?

Added sugars are sugars or sweeteners added to foods or drinks during processing, preparation, or manufacturing.

Are added sugars different from natural sugars?

Yes. Natural sugars in whole fruits and dairy are packaged with fiber, protein, water, vitamins, and minerals. Added sugars are often found in nutrient-poor processed foods and drinks.

How much added sugar is too much?

The American Heart Association recommends no more than about 6 teaspoons per day for most women and 9 teaspoons per day for most men.How Much Sugar Is Too Much?(link). American Heart Association.

Can added sugars cause weight gain?

Yes. Added sugars can increase calories, reduce satiety, increase cravings, and worsen insulin resistance, all of which can contribute to weight gain.

Are all fats harmful?

No. Trans fats and many ultra-processed fried foods are harmful, but healthy fats from olive oil, avocado, nuts, seeds, eggs, and fish can be part of a healthy diet.

Why did low-fat foods make some people gain weight?

Many low-fat foods replaced fat with sugar, corn syrup, and refined starch. These foods may worsen hunger and insulin resistance.

Can W8MD help reduce sugar cravings?

Yes. W8MD can help identify insulin resistance, design a low-sugar or low-carbohydrate eating plan, use meal replacements, prescribe medication when appropriate, and treat sleep problems that worsen cravings.

When to call a doctor

Seek medical evaluation if you have:

  • Weight gain
  • Belly fat
  • Sugar cravings
  • Prediabetes
  • Type 2 diabetes
  • High triglycerides
  • Fatty liver
  • PCOS
  • Acanthosis nigricans
  • Sleep apnea symptoms
  • High blood pressure
  • Strong family history of diabetes

See also

Further reading

  • Get the Facts: Added Sugars(link). Centers for Disease Control and Prevention.
  • How Much Sugar Is Too Much?(link). American Heart Association.
  • Guideline: Sugars Intake for Adults and Children(link). World Health Organization, via NCBI Bookshelf.
  • Dietary Guidelines for Americans, 2020–2025(link). U.S. Department of Agriculture and U.S. Department of Health and Human Services.
  • "Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults".JAMA Internal Medicine.2014;PMC:10910551.
  • "Relationship between Added Sugars Consumption and Chronic Disease Risk Factors".Nutrients.2016;PMC:5133084.

External links


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