How to Find Hidden Sugar in Foods

Nowadays, we all find hidden sugar in so many food items. People avoid eating sweet treats like cookies, cake, candy, ice cream, and baked goods. However, they often consume hidden sugar in their healthy alternatives. But when you buy those alternatives, do you ever think about how much sugar is inside? Some foods have added sugar hiding inside, and that can lead to diabetes, obesity, etc. Many do not know how high their intake is. So, to make things easier for you to understand, this blog will help you find the sugar in your everyday food.

Some fruits, dairy, and whole foods contain natural sugar, but packaged and processed items add added sugar for extra flavor. Read nutrition labels to check sugars in foods. The ingredient list starts with the smallest amount first, so keep an eye on sugary ingredients like cane sugar, syrups, corn syrup, and high-fructose corn syrup. Different words for sugar are glucose, dextrose, sucrose, fructose, lactose, maltose, honey, juice, caramel, rice syrup, stevia, and sucralose. Too much sugar can change blood levels and cause bloating or diarrhea. So, always try to eat in moderation. Limit consumption of high-calorie snacks and eat nutritious fruits and vegetables for better health.

Now, let’s discuss some food items that contain hidden sugar.

The salad looks healthy, but the dressing can cause a sharp spike in blood sugar. Many dressings contain hidden sugar and bad fat, making salads worse. A good combination is vegetables with fiber, protein like salmon, and healthy fats like olive oil. Instead of store dressings, eat homemade ones with apple cider vinegar, pepper, olive oil, and salt. When eating out, order dressing on the side to avoid extra sugar. 

Flavored coffee drinks seem like special treats, but they are like desserts in a cup. A frappuccino or sweet refreshment can have more sugar and calories than a meal like breakfast, lunch, or dinner. Drinking them daily adds too many calories and increases sugar consumption. Instead of a sugary treat, choose simple homemade coffee with less sugar.

Many people eat muesli for breakfast, thinking it is a good choice, but some store-bought ones contain too much sugar. It causes a spike in sugar levels, making you feel hungry quickly. To stop these symptoms, check the ingredients and make your muesli with berries, coconut flakes, flax seeds, cacao, and nuts. 

Many milk alternatives look healthier, but some contain hidden sugar, which can spike blood levels. Plant-based options like oat milk have a large amount of carbohydrates, which is also unhealthy. On the other hand, you can choose soy milk, which is more nutritious. Depending on your needs, there is no clear answer to which one is better. Always check the food label before buying anything to choose better alternatives. 

Many sauces contain hidden sugar, which can be scary when you look closer at the labels. Common dips like ketchup have too much sugar. Instead of buying them, make them yourself by choosing better ingredients. If you want less sugar, skip store sauces and use fresh and healthy ingredients. 

Some yogurts contain a lot of sugar, especially fruit flavors, which can be misleading. The difference between plain and flavored yogurt is big because flavored yogurt has added sugar. It is essential to choose a better variety by making your own and adding natural fruits, berries, seeds, or nuts. Combining the right foods makes yogurt a good choice.

Many breads contain sugar and preservatives to extend their shelf life. Looking closely at the ingredients, you will see hidden sugars may exist. Instead of buying, bake your own or get fresh bread from a baker at the local shop.

Many protein bars and shakes look healthy but contain too much sugar. It can cause blood spikes and make you feel tired later. Always check the ingredients list before buying. Some products have hidden sugar, which is not good for a healthy lifestyle. Avoid bars and shakes with too much sugar to stay healthy.

Also Read: How to Start Eating Mindfully? Easy Tips for Beginners

Dips and spreads are tasty, but some have hidden sugar. Store-bought options may look healthy, but always check the label for ingredients. Be careful when choosing food, as you may be surprised by how much sugar is inside. Homemade hummus or veggie dips are fantastic for snacks. 

Many people buy ready tomato sauce for pasta, pizza, and lasagna, but it has hidden sugar to add taste. It is easy to make your sauce at home with fresh tomatoes. Avoid store-bought sauces and choose natural ones to stay healthy.

Juices and drinks look healthy, but they contain too much sugar. A glass of juice like fresh orange or apple can be a culprit because it has a lot of glucose and often hidden sugar. Instead of sitting and drinking juices, eat whole fruits like oranges, apples, and berries. Eating fruits takes more time and keeps you full. Instead of smoothies, fruit with yogurt and nuts is a better breakfast choice. If you still crave drinks, drink water with lemon instead of fruit juice. 

Too much sugar is the enemy of health. We all know that candy and junk food have too much-added sugar, causing weight gain, high cholesterol, and diabetes. But packaged foods like bread also hide sugar, leading to an unhealthy lifestyle. Eating whole foods keeps you full, stops overeating, and helps balance health goals. I have some interesting news for you; we will start our 90-day challenge, in which I will help you cut the sugar from your life and guide you on how to live a healthy lifestyle. Click here to be a part of it. 

With Love,

Pempi 💖