9 Sources of Hidden Sugar in Your Diet

On this week's What's That Wednesday post,  we discuss foods that may still be in your diet; foods you think are "healthy" but actually sabotaging your health and slowing down your metabolism and weight loss goals.

Many of my clients tell me, "Ok Billie, so I eat fairy healthy already - I don't eat a lot of sugar, I avoid baked goods, candy, and soda. I eat whole grains and I also try to limit processed snack foods, but I still am not losing weight. What's the deal?!"

I can relate to this because this was me most of my life until about 6 years ago. While I didn't exercise the best of eating habits in my childhood or teens, I did start to change my diet and "eat healthy" or so I thought in my 20's, but I still really, always struggled to lose weight and keep it off.

Then I learned one simple nutritional rule - all simple carbs turn into glucose. Our bodies have a limited storage capacity for glucose so when you over-consume simple carbs and your blood sugar rises, one way your body compensates is to convert those glucose molecules to fat.  That fat gets stored in your liver and adipose tissues (fatty tissues).  This not only keeps you from losing weight but also puts you at risk for cardiovascular disease and diabetes. 

So, to switch your body out of the "fat storage" mode and into "fat burning" mode, its important to avoid sugar and simple carbs as much as possible in your diet. The food industry makes this difficult on us since sugar has so many names and gets slipped into just about everything these days, so you have to read every label carefully. Just because it says low sugar, sugar-free, organic, whole grain, or natural on the front of the box, it doesn't mean it's healthy.  

Check out my list to help you avoid some common culprits...

9 Sources of Hidden Sugar in Your Diet:

1. Bottled Salad Dressing - Don't sabotage your healthy salad by adding sugar loaded salad dressings. Most pre-packaged, bottled dressings have added sugar, a couple good examples of this are: Balsamic or Raspberry Vinaigrette. This is a seemingly healthy dressing choice compared to a high fat ranch or Caesar we are always told to stay away from. However these dressings are loaded with 9-15 grams of sugar per 2 tablespoon serving size.  
   
   Ketchup based dressings like Thousand Island or French are also loaded with sugar and best to avoid.  "Diet" dressings that are low in sugar or low in fat aren't a healthy choice either since they replace the fat with fake sugars that can also drive up your blood sugar and put your body into fat storage mode. Read our blog, 6 Reasons to Avoid Artificial Sweeteners to learn more about this topic. 
   
   We recommend making your own dressings from extra virgin olive oil, unsweetened vinegar or citrus, and some spices.  If you need to add a little sweetener, try a touch of honey, agave, maple syrup, or stevia. Check out our Apple Cider Vinaigrette or our blog: Fast Homemade Salad Dressings.
   
   
2. Condiments like BBQ Sauce & Ketchup - These flavor enhancers are loaded with sugar- up to 2 teaspoons per serving or 16 grams of sugar! Both products are usually sweetened with high fructose corn syrup which is a toxic form of sugar that increases inflammation and your chances of metabolic disease. If you have to use ketchup, choose an organic brand with no added sugar and use it sparingly.  Opt for marinating your chicken or meat in fresh herbs, citrus, spices, and garlic or use a dry rub to add flavor instead of BBQ sauce.  Or try some avocado slices on your burgers instead of ketchup. 
   
   
3. Nut butters  - Many nut butters, especially peanut and almond butter have sugar added to them. Read your labels carefully to identify added sugars -  even within the same brand and even with organic products. Choose a raw, organic, no sugar added nut butter like raw almond butter. 
   
   
4. Yogurt - One of my old favorites, Fage yogurt, has a whopping 29 grams of sugar in one little serving! Wowza, yes it's honey (which is a better source than high fructose corn syrup) but its still sugar and that amount will skyrocket your blood sugar, turning on insulin, a fat storage hormone. Add some fruit and granola and you have a sugar loaded bomb for breakfast that you think is a "healthy parfait".
   
   The truth is that the majority of yogurts on the shelf have added sugar in many forms including the "low sugar" or "low fat" ones that use either more lactose (milk sugar) and/or add artificial sweeteners or fruit concentrates. When choosing a yogurt, choose an organic, no sugar added, full fat, Greek yogurt or swap yogurt for a homemade Chia Pudding instead.
   
   
5. Smoothies - The "healthy green smoothie" you are getting from Jamba Juice is often loaded with more fruit than veggies and generally with 20-40 grams of sugar.  This kind of sugar load can spike your blood sugar, making insulin turn on. When this happens your body actually feels more sluggish and your metabolism slows down since insulin tells the body to store fat. Green smoothies can actually be a great way to get a well rounded meal, but we recommend making your own so that you can control the ingredients.  We like to include light and dark greens, a small amount of fruit, protein, healthy fats, and a little fiber. Check out how to create a smoothie that will boost your metabolism and not sink it on our blog: How to Make the Perfect Green Smoothie. 
   
   
6. Dried fruits - Unfortunately dried fruits contain much more sugar than their fresh fruit counterparts, in fact 1/4 cup of raisins is a whopping 29 grams of sugar -WOW! I recommend staying clear of dried fruits if you are trying to lose weight. Instead, choose a nut and seed only trail mix , avoid protein bars like Lara bars that are made mostly from dried fruits, or opt for a small serving of real fruit paired with some raw almonds. Restaurants love to add dried fruits to their "healthy salad" menu, but adding dried fruit is like putting candy on your salad, so make sure to read the ingredient list, avoid the sugar bombs, and opt for dressing on the side. 
   
   
7. Fruit juices - Fruit juices these days are more than just fruit- they are loaded with added sugars and preservatives than can spike blood sugar. Many are even loaded with the toxic sugar, high fructose corn syrup. When choosing fruit juices, choose organic and no sugar added.  If you are trying to lose weight, stay away from fruit juice all together. For kiddos, I recommend watering down your fruit juices for them -like 1/2 water and 1/2 juice and limiting this beverage to once a day. 
   
   
8. Wheat - Did you know that the slice of whole wheat toast you eat every morning or the two slices you use in your sandwich for lunch raise your blood sugar more than two tablespoons of sugar. While "whole grains" have been hailed as a health food, the whole wheat products we get in store these days have been extremely refined and processed to the point that the benefit enzymes and fiber found in whole grains are gone. What you are left with is a very simple carb that immediately turns to glucose in your bloodstream, raising your blood sugar and putting your body into fat storage mode.  Opt for steel cut oats in the morning and a salad with some protein, fat, and healthy carbs like quinoa or black beans for lunch. 
   
   
9. Corn- Corn is not a vegetable, its a grain, and while I think a little bit of fresh, organic corn when it is in season is ok, I do not recommend that processed corn be a staple in your diet. As a simple grain, it also turns to glucose in your bloodstream, not to mention most corn these days is processed, GMO corn that not only raises blood sugar but also increases chronic inflammation.  So opt to dip some veggie sticks or seed crackers into your hummus or guacamole next time instead of corn to avoid this hidden sugar.

If you liked this blog, you may also like our eBook, 10 Day Sugar Detox Diet- a 10 day real food eating plan that helps you avoid added sugars and processed foods, boosts your metabolism, and kick starts your wellness goals.  

This eating plan includes over 30 delicious recipes, a 10-day eating plan,  and grocery shopping lists.  So what are you waiting for?! To preview the first few pages of this eBook as well as the recipe list and pick up a copy, simply click here. 

​~Billie

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