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is Sugar Hiding In Your Diet?

Many people say, “But I don’t eat any sugar!” And they genuinely believe it. No candy, no ice cream, no soft drinks. And yet... their blood sugar stays high.

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Why? Because  sugar is hiding in everyday foods, especially in the daily starches, sweet drinks, and even grains and condiments labeled “healthy” that they consume. 

Let’s walk through where sugar sneaks in. We'll offer simple swaps for every category. Do any of these categories apply to you?  

Beverages

Liquid sugar hits your bloodstream faster than anything else. Cutting it out can be the easiest and most effective first step. Ask yourself, are you drinking your sugar? 

Common culprits: 

  • Fruit juice of any kind  (kind (orange, grapefruit, grape, apple, mango, pomegranate, etc)

  • Sweetened chai, bubble tea, flavored lattes and frappuccinos etc. 

  • Soft drinks (regular or “natural”)

  • Sports drinks, vitamin water, sweetened iced tea

  • Alcohol (especially beer, coolers, sweet wines, sweet cocktails) 

  • Even skim milk — about 12g sugar (lactose) per cup 

Swap with:

  • Water (plain, sparkling, or with a squeeze of lemon/lime juice)

  • Herbal teas, black tea, or unsweetened chai, clear or with 3% milk or cream

  • Coffee black or with cream (skip the sugar)

  • Unsweetened nut milks (almond, soy, coconut)

  • Soda water with a squeeze of citrus or cucumber slices 

  • Whole (3%) milk

Breakfast: Where Sugar Often Starts the Day

Common culprits: 

  • Cereal (including granola and those marketed as low calorie, high fibre cereals)

  • Toast, bagels, muffins, English muffins, pancakes, waffles, croissants, scones

  • Oatmeal (instant or regular, including steel cut oatmeal), grain porridge of any kind (Red River, corn meal, cream of wheat, wheat berry, quinoa)

  • Hash browns, potatoes of any kind

  • Fruit smoothies or juice

  • High-sugar fruits: bananas, mangoes, pineapple, grapes, papaya

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Swap with:

  • Eggs (any style). An omelet with cheese and spinach is a great way to start the day 

  • Plain full-fat Greek yogurt with nuts and low-sugar berries (strawberries, raspberries, blueberries) 

  • Cottage cheese with berries or sliced cucumber 

  • Chia seed pudding (unsweetened) with 3% milk or unsweetened nut milks 

  • Last night’s leftovers: protein + veggies 

  • Sardines, pickled herring (roll mops), canned fish of any kind 

  • Low-sugar fruit: raspberries, strawberries, blueberries, blackberries 

  • Low carb chaffles or pancakes (Google recipes) with no maple syrup

Lunch: Hidden Carbs Between Two Slices of Bread 

Common culprits: 

  • Sandwiches, subs, wraps, paninis, focaccia, croissants 

  • Rice bowls, sushi, burritos, tacos, tortillas 

  • Pasta salads, noodles, pizza slices, French fries 

  • High-sugar fruit like bananas, grapes, mango, pineapple 

Swap with:
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  • Big salad with protein (chicken, tuna, salmon, eggs, tofu, steak slices) and olive oil dressing 

  • Lettuce wraps or low-carb wraps or Nori paper 

  • Bunless burgers or protein bowls 

  • Leftovers: protein + veggies 

  • Side of lower-sugar fruit like berries 

  • Eat the top of the pizza or the insides of the sandwich/wrap and leave the bread 

Snacks: The Sneaky Grazers

Common culprits: 

  • Crackers, chips, popcorn, cookies, biscuits, muffins 

  • Granola bars, protein bars (check labels as many are candy bars in disguise) 

  • Trail mix with or without dried fruit 

  • Rice cakes, pretzels, snack mix 

  • Sweetened yogurt or fruit cups 

  • High-sugar fruits: bananas, pineapple, mango, grapes 

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Swap with:

  • Cheese slices or sticks 

  • Celery, cucumber, bell peppers, broccoli or cauliflower florets with nut butter, plain yogurt dip or cream cheese 

  • A handful of nuts (almonds, walnuts, pecans, macadamia) 

  • Hard-boiled eggs 

  • Plain Greek yogurt with cinnamon or a few berries 

  • Olives, pickles, or a few cherry tomatoes 

  • No sugar jerky or pepperoni sticks 

Dinner: Carbs on Repeat

Common culprits: 

  • Pasta, noodles, rice, quinoa, barley 

  • Potatoes (any way: mashed, baked, fries, roasted, scalloped, potato salad etc) 

  • Bread, naan, chapati, tortillas 

  • Breaded and deep-fried meat, poultry, fish 

  • Corn, beets, carrots, parsnips, sweet potatoes 

  • Dessert or high-sugar fruits like mango, pineapple, bananas, grapes 

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Swap with:

  • Swap pasta/rice for cauliflower rice, zucchini noodles, or steamed veggies 

  • Replace potatoes with mashed or roasted cauliflower, or roasted broccoli 

  • Grilled or roasted protein (chicken, fish, beef, tofu) with plenty of non-starchy vegetables 

  • Side salad with olive oil and vinegar dressing 

  • Low-sugar berries if you want something sweet after dinner; add a dollop of no sugar whip cream if you want an added treat 

Hidden Carbs in Condiments & Sauces

Common culprits: 

  • Ketchup (1 tablespoon = 1 teaspoon sugar) 

  • Barbecue sauce 

  • Sweet chili sauce, teriyaki, hoisin, plum sauce 

  • Commercial low-fat salad dressings (they often replace fat with sugar) 

  • Store-bought dips: honey mustard, sweet relish, some hummus, flavored yogurts 

  • Pasta sauces with added sugar, even tomato sauce can have added sugar 

  • Pickle relish, some chutneys, and jams and jellies 

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Swap with:

  • Mustard, mayonnaise (check labels), pesto, or aioli 

  • Full-fat salad dressings made with olive oil, avocado oil, or make your own: olive oil + vinegar + mustard 

  • Soy sauce, tamari, or coconut aminos (check sodium) 

  • Salsa (without added sugar); tomato sauce without added sugar 

  • Guacamole or plain Greek yogurt as dips 

  • Butter or ghee on veggies instead of sugary sauces 

The Main Take-Aways

Sugar lurks everywhere in the standard North American diet. Do a careful inventory of everything you eat in a day. If there is obvious sugar, such as cakes, candies, cookies, biscuits, ice cream, chocolate bars etc., cut those out and replace them with some of the “better swap” suggestions here. 

If you’ve ever said, “But I don’t eat sugar…”  it’s time to look beyond the obvious and carefully assess your daily food choices. 

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✔️ Most sugar sneaks in through breads, noodles, starchy carbs, sweet drinks, and hidden sugars in sauces and snacks. 

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Check out our handy infographic that also depicts the sugar equivalent in various common foods. 
 

You may also wonder about high-fibre foods and the difference between total and net carbohydrates when it comes to digestible and non-digestible carbs. We have a whole page on the topic of understanding fibre. 

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The good news? Once you know where sugar is hiding, you can make simple swaps that satisfy your taste buds, quell your hunger and help lower blood sugar dramatically. 

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