Moving beyond "The Sugar Trap": 4 Foods That May Be Worse for Your Health

Here is a question I was asked to answer that has fascinating outcomes for our health.

 “What foods may be worse for our health than sugar?”

For years, sugar has been dubbed public enemy number one when it comes to nutrition. We've been encouraged to keep track of grams, decode labels, and trade in our soda for diet drinks. However, as we enter 2026, the discussion is evolving.

Whereas sugar is not harmless, a new crop of "stealth" ingredients is found to have deleterious effects on our biology that rival, and possibly surpass, the damage done by sugar.

What these foods do is not simply add to our calorie count; they rewire our appetite, inflammatory, and hormonal systems in ways that sugar cannot.

But if a true optimization of your health in the new year is what you are seeking, I would suggest examining these four foods with greater scrutiny than the sugar bowl in your kitchen.

1. Ultra-processed Seed Oil-Rich Foods

One can find them in most bags of chips or snack crackers, as well as in fast food. These foods are often processed at a high temperature using seed oils that eventually become oxidized. Some examples of seed oils include soybean oil, corn oil, and canola oil.

The Danger: “Damaged fats” are not like sugar molecules, which the body knows how to process in a certain way; in reality, these “damaged fats” can integrate themselves into your very cell membranes.

The Swap: Reach for dishes that are made with olive oil or avocado oil instead. For a crunchy bite, roasted chickpeas or raw nuts would work well.

2. Sugar-Free “Diet” Products

Clearly, the logic is that if sugar is bad for you, “zero sugar” should be better. But artificial sweeteners might be fooling our brains.

The Danger: These sugar substitutes work by fooling your hunger hormones and tricking your brain into thinking it will receive energy when it will not. What happens in return is that cravings increase, and your gut will be affected with a different mixture of bacteria. You might end up overeating in subsequent meals.

The Swap: Go for small amounts of the real thing, honey, fruit, or even maple syrup, and pair it with protein or fiber-rich foods to slow down digestion.

3. Emulsifier-Heavy Dressings and

Emulsifiers are what hold “bottled dressings creamy" and keep sauces from separating in the bottle. These ingredients “may be doing a number on your digestive tract" while making foods look appetizing.

The Problem: Certain emulsifiers may compromise the protective lining that insulates the intestines (gut barrier), thereby creating "leaky" conditions and an imbalanced microbiota composition. Such conditions trigger a form of metabolic disorder sans sugar.

The Swap: Stick to "whole" condiments. Mix in olive oil, vinegar, and yogurt, or use mashed avocado as a base.

4. Refined Starches Marketed as “Health Foods.”

Rice crackers, white bread, and puffed breakfast foods are frequently advertised as light or low-fat and as healthy snacks or meals. In fact, your body processes them much differently.

The Danger: Such starches are broken down to glucose even faster than table sugar. The result? Abrupt blood sugar surges can cause crashes and eventually insulin resistance.

The Swap: Emphasize slow-release carbs such as beans, lentils, and whole grains. It’s always best to have starchy foods with a source of protein or fat to “blunt” the peak of glucose.

The Bottom Line

In 2026, when making dietary changes, a good starting point is not about eliminating certain foods; it’s about making selections that work with your biology rather than against it. Sugar is a problem, but foods that irritate your guts and change your appetite chemistry are considered hidden villains.

Frequently Asked Questions:

Q: Is it always bad to consume seed oils?

A: "The big problem is the damaged or ‘oxidized’ seed oils in ultra-processed foods that contain fried ingredients." Frying of these damaged or ‘oxidized’ seed oils drives an inflammatory response in your system. Oils that are cold-pressed or not extensively processed in your home environment tend not be as inflammatory.

Q: In what ways does real sugar sometimes compare favorably to artificial sweeteners?

A: According to experts, real sugar may be a better option compared to artificial sweeteners because the body recognizes how to respond when it receives energy from real sugar. In contrast, artificial sweeteners "confuse the brain’s reward system," thereby affecting a person’s appetite and gut function, leading to poor regulation of blood sugar levels.

Q: If it's a low-fat starch, doesn't that mean it's a healthy snack?

A: Not necessarily. A low-fat snack like rice crackers or white bread is a high glycemic refined starch. Since it doesn't contain fibers or fat, it immediately enters the bloodstream, triggering a massive insulin surge. Combining the starches with healthy fat or protein is a sounder metabolic solution.

Credits

This article was inspired by questions from Faith Geiger at SheFinds. 

More Food Questions America Is Asking

• Is Your Spice Rack Deceiving You
• When to Throw Out Food in the Freezer?
• How Ginger Works for Digestion
• Can You Make Meringue from Tofu Water
• Questions on Taste of Improving Canned Vegetables

🔶 Coming in 2026:

This topic — along with dozens of others — is explored in my upcoming book,
The Food Questions America Is Asking: How Journalists and Scientists Are Redefining What We Eat.