Hidden sugars

I came across this topic about hidden sugars, while searching for something else…
 And, as it is something most people can relate to, I decided to share this important information with you.
Now with everyone home most of the time, reaching out for a snak can easily become a bad habit.
Prepare some healthy snacks once or twice a week. That way you always have a healthy choice.
Oh, and when you grocery shop don’t fall for all the quick solutions 🙂

Also, if you’re trying to lose weight and get more energy, you probably already know that it’s a good idea to reduce your sugar intake, and keep the blood sugar level steady.
Many processed foods contains maltodextrin (a sugar), or some sort of syrup.
Also if it is fat free, you probably have some sort of starch in it instead; which breaks down to sugar. If it is sugar free, you’ll most likely get an artificial sweetener instead; which is very toxic for your cells, or some sort of starch.
Maybe you’ve already made the switch, cleaned out your pantry, thrown out the junk food, and filled your kitchen with healthier options. Well congratulations, you are well on your way to a healthier you.
You still might want to watch out though, because even after all this, there’s still a good chance you’re eating more sugar than you realize. Unless your diet is 100%  organic whole foods – lean proteins, healthy fats, fruits, vegetables, which is the diet I recommend, sugar is probably sneaking its way into your diet.

Food Industry Secrets

Unfortunately the food industry knows how to get you hooked on their products. They simply add – fat, salt, and sugar, in different forms. These three ingredients are added to packaged food and will manipulate your taste buds so that you crave more. Using scientists, the food industry has perfected the ratio of fat, salt, and sugar in their products to get you hooked. That information might make you look twice at your favorite box of crackers, or bag of chips.

The difference between good carbohydrates and bad sugar.

All carbohydrates break down into some form of sugar in the body – usually glucose. This glucose is stored in your muscles and is used for energy when you move. So, the more we eat of these different types of sugar, the more we have to move in order to burn all the energy.
The leftover energy is stored in our fat cells, and we gain weight! It also provide a lot of oxidative stress which uses all the antioxidants!
The carbohydrates you find in bread, pasta, processed food, starchy vegetables and even leafy vegetables all break down into glucose. So the reality is, that glucose makes up a substantial portion of your diet, in addition to proteins and fats.

The Good Carbohydrates

This by no means should keep you from eating vibrant vegetables and fruits. On the contrary, these foods – while technically carbohydrate-based – are mostly water, vitamins, and minerals with some carbohydrates to hold it all together. Additionally, the nutrients in leafy greens and dark fruits help stabilize your blood sugar levels.

The Bad Carbohydrates
Processed, packaged foods and sugary beverages are the primary culprits in your daily overdose of sugar. Most of the sugar-filled foods are cookies, cakes, syrups, ice cream, chocolate, candy, and other sweet treats. And don’t be fooled by the healthy food label… Just because it says all natural or organic, doesn’t necessarily make it healthy!!
You’d be surprised to find out that what we think are “healthy” foods actually can be major sources of sugar too – cereals, protein bars, trail mix, tomato sauce, crackers, sausages, smoked salmon, just to name a few.
Sugar is hidden almost everywhere. Next time you’re at the grocery store, take a look at the nutrition facts on a few packaged foods and you’ll see for yourself just how many unsuspecting foods contain sugar in one form or another.

Drinks and snacks

At the well-known coffee shop Starbucks, 98% of the drink menu is packed with sugar.
CNN recently reported that flavored drinks served by coffee shops like Starbucks can contain up to 25 teaspoons of sugar per serving! That is absolutely in sane…

“That’s three times the amount of sugar in one can of Coke, and more than three times the maximum adult daily intake recommended by the American Heart Association”.

So, if you drink coffee and/or tea, keep it plain – and if you absolutely have to have the sweetness, add it yourself. Oh, and choose the natural sweetener, not the artificial.  
When the industry began the fat- and sugar free area, most people felt safe. Finally we can eat what we like, and not feeling guilty.
However, while the new fat- and sugar free trend took off, the same did the level obesity. 
Protein and energy bars are sold as healthy snacks, because they are high in protein, vitamins and minerals; however, as much as they have nuts, seeds and other health beneficial ingredients, they are often loaded with sugar like high fructose corn syrup, brown sugar, honey. Sometimes even artificial ingredients. Furthermore, they are often high in saturated fat and low in fiber.
If you want to be on the safe side with protein bars and even granola, make your own. You can find thousands of recipes online. Check out a few of my favorite snacks here


Is so delicious, and you can make the most tasteful drinks. But it’s also a whole lot of fruit without the fiber, which at the end of the day makes it a glass full of sugar, water, and hopefully some preserved active nutrients. While fresh fruit juice and concentrated juices contain about the same amount of sugar, concentrated juices most likely contain added and synthetic sweeteners as well (unless they say “100% Juice”).
My suggestion is, make your own juice and use the pulp for some amazing filling snack bread. 

Sauces and dressings

Look on any bottle of ketchup, vinaigrette, dressing, or barbecue sauce organic or non organic, and you will be surprised to see that they all contains some sort of sugar.
About 1/4 of a bottle of ketchup can be sugar!! A standard vinaigrette has added sugar, barbecue sauce and dressings, have added sugar, and a lot of it. On top of the sugar, they all contains carbohydrates too – and we learned earlier that they break down to glucoses = sugar!!
Do yourself a favor and read the labels, while shopping. Ask yourself if you really need this, or can I make it myself?? Often times, you just have to find an easy recipe that you and the family like, and then make the sauce or dressing for a weeks use.
If I use sugar when making a dressing, I always use 100% stevia or Fiber Syrup, as both are low in glycemic index and doesn’t affect the blood sugar level.

Last but not least, Alcohol

The calories in alcohol come from sugar, period. Although gin, rum, whiskey and vodka, wine, and beer don’t contain any added sugars, these pure alcohols can contain anywhere from 1-15g of sugar per serving.
But if you look at the enhanced liquors, it’s a whole other story. They can have as much as 20 g of sugar in 1,5 oz serving, and cocktails like Pina Coladas as much as 30 g per serving…
Who would think that a drink could be that fattening??
Also, alcohol interferes with your fat digestion, which means drinking alcohol on a regular basis, will keep you from loosing weight!! If you want to increase your health, improve your body composition, you should start with the hidden sugars. The more whole foods, the less of a concern sugar becomes.
So, avoid to buy any processed and pre packaged foods. If you do, make sure it has as little ingredients as possible, and NO sugars.