White sugar is proven to raise your risk of all chronic diseases, but that doesn't mean you have to give up sweet foods to eat smart. "Alternative sweeteners are more popular than ever, and unlike table sugar, they have added health benefits." And most fall lower on the glycemic index, which means they won't spike your blood sugar like white sugar will.
One to Avoid: Agave Nectar
Though derived from the agave plant, this syrup is just as processed as regular sugar and can contain up to 97 percent fructose – more than high-fructose corn syrup. "Limit intake just as you would for table sugar," cautions Middleberg.
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