Sneaky Sugars and Easy Swaps

I talk a lot about consuming protein, carbohydrates, and fat together to balance blood sugar. All three categories offer us different energy and nutrients to support our blood sugar, body, and health. I do not like to omit any one specific group because I feel that is not sustainable in the long-term (i.e. low fat, low carb, etc.). However, it is so so important that we source our food appropriately to maximize the nutrients we are taking in. 

While we do need carbohydrates for the glucose and energy they offer, all carbohydrates are not created equally! We have our nutrient dense carbohydrates like fruits and root vegetables, and natural sweeteners such as honey and maple syrup. Then we have our not-so-supportive carbohydrates that are over-processed, empty calories, and fake sugars. These carbohydrates contribute to blood sugar dysregulation and other health issues down the road. In addition, they never leave us satisfied and typically cause increased cravings as early as a few hours later. 

Sugars are sneaky! Did you know there are over 50 different names that they use for sugar in foods? This is why it’s super important to check your ingredients list before purchasing packaged foods. Some of the terms for sugar to look out for:

• Agave nectar

• Barley malt syrup

• Beet sugar

• Brown rice syrup

• Cane crystals (or cane juice crystals)

• Cane sugar

• Caramel

• Carob syrup

• Coconut sugar

• Confectioner’s sugar (or powdered sugar)

• Corn sweetener

• Corn syrup or corn syrup solids

• Date sugar

• Demerara sugar

• Dehydrated cane juice

• Dextrose

• Fructose

• Fruit juice or fruit juice concentrate

• Glucose

• Golden syrup

• High-fructose corn syrup

• Honey

• Lactose

• Maltodextrin

• Maltose

• Molasses

• Muscovado sugar

• Palm sugar

• Rapadura

• Rice syrup

• Saccharose

• Sorghum 

• Sugar

• Sucrose

• Turbinado sugar

• Xylose

Typically words ending in ‘ose’ mean sugar. ‘Syrup’ and ‘sweetener’ are also good indicators of a sugar ingredient. Also, many “sugar free” labeled items contain sugar alcohols such as maltitol and sorbitol. 

The sugar content in typical packaged foods is astounding. Remember that these foods are essentially void of other nutrients to support all of the sugar they contain. This is going to spike blood sugar and lead to a crash a few hours later. 

• Entemann’s Chocolate Chip Mini Muffins = 17 g sugar

• Naked Berry Blast Smoothie = 23 g sugar

• ½ cup Blue Bunny vanilla ice cream = 14 g sugar

• 2 tbsp Nutella = 21 g sugar

• Snickers bar = 27 g sugar

• Mott’s Applesauce snack cup = 19 g sugar

• Dole Diced Pear snack cup = 18 g sugar

• Gatorade (20 oz) = 34 g sugar

• Vanilla wafers (8 cookies) = 11 g sugar

• 12 oz Pepsi = 41 g sugar

• Vanilla pudding snack cup = 17 g sugar

• Oreos (3 cookies) = 14 g sugar

• 2 Strawberry Pop-tarts = 32 g sugar

• Nature Valley granola bar = 10 g sugar

• Eggo Cinnamon Toast Waffles = 17 g sugar

What about fruit? The sugar content in fruit varies depending on the fruit. For example apples have about 13 grams of sugar, while strawberries have 6 grams. However, fruit contains other micronutrients, fiber, and antioxidants that are supportive to the body versus the snacks listed above that are empty of nutrients. But, again, when we eat fruit we want to properly pair it with a protein and fat to slow the absorption of the sugar to ensure satiety and a stable blood sugar curve. 

Here are some of my favorite snack swaps:

• Apple nachos (sliced and cored apple with nut butter, coconut, chia seeds, and dairy-free chocolate chips)

• Dates stuffed with goat cheese

• Protein smoothie 

• Celery + peanut butter + raisins

• Cucumbers + goat cheese and dill

• Carrots + hummus and everything seasoning

For more snack ideas (sweet, savory, dip, and more!) check out my Ultimate Gluten and Dairy-Free Snack Guide HERE.