Sugar is often labeled public enemy number one. It gets a terrible reputation, taking all the blame for weight gain, blood sugar issues, and chronic disease. There’s no denying that sugar can come with serious consequences, but according to doctors, it’s not the only culprit wreaking havoc on your health. In fact, some everyday foods marketed as “healthy” or “diet-friendly” may be even more damaging than sugar itself.
Dr. Stacy Heimburger, MD, a board-certified internist, Lifestyle Medicine physician, menopause specialist, and founder of SugarFreeMD, says many foods can take a toll on your metabolism, gut health, and hunger hormones. Below, find four foods she says you should seriously consider cutting back on—or cutting out entirely—as we enter the new year.
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1. Artificial Sweeteners
Don't mistake artificial sweeteners for a healthy alternative to sugar. Sure, they may be calorie-free, but they're not risk-free. Dr. Heimburger warns that these sugar substitutes can confuse your body and brain in dangerous ways.
"Artificial sweeteners can spike your insulin without any calories or nutrients, totally disrupting your hunger hormones and your gut bacteria," she explains. Even worse, she says they don’t help curb cravings at all. "They train your brain to want MORE sweet, not less." Over time, this can make it harder to regulate appetite and blood sugar—especially for women navigating hormonal changes.
2. Ultra-Processed "Diet" Foods
Low-calorie snacks, protein bars, and "diet" frozen meals may be tempting if you're looking to cut corners on your weight loss journey—but Dr. Heimburger says they can do more harm than good.
"Ultra-processed 'diet' foods are usually full of chemicals, industrial oils, and flavor enhancers," she says. These ingredients aren’t there by accident. "They are designed to override your hunger signals and they disrupt your gut bacteria." This can lead to increased cravings, overeating, and poor gut health.
3. Refined Seed Oils
Refined seed oils are nearly impossible to avoid if you eat packaged or restaurant foods, but that doesn’t mean they’re harmless.
According to Dr. Heimburger, "Refined seed oils are in almost any packaged food and can be highly inflammatory to our systems." Chronic inflammation has been linked to weight gain, insulin resistance, heart disease, and hormonal imbalances, making these oils a major concern for long-term health.
4. Sweetened Drinks
From fruit juice to sweetened coffee drinks and "natural" beverages, liquid sugar is one of the fastest ways to spike insulin—and crash soon after.
"That 'natural' beverage, sugar-filled coffee, or fruit juice can cause an unnatural high insulin spike without any nutrients," Dr. Heimburger explains. "No chewing and no fiber is a setup for overindulging and a huge crash later in the day." These crashes often lead to more cravings, more snacking, and unstable energy levels.
Bottom Line
As you make your health a priority in the new year, cutting back on sugar is a great start—but as Dr. Heimburger makes clear, paying attention to what’s replacing it is just as important. Avoiding these four foods in 2026 could make a major difference in your energy, metabolism, and overall health.
Here's to a healthy 2026!
