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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

Learn how to spot sneaky sources of sugar and make smarter food choices.

Christopher Roback
By Christopher RobackDec 02, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Young,Fitness,Trainer,Instructor,Sporty,Woman,Sportsman,Wear,Purple,Top
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Christopher Roback
By Christopher RobackDec 02, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

Sugar hides in many foods that appear healthy at first glance. Even if you’ve cut back on sugary drinks or desserts, you might still be consuming more sugar than you realize. Hidden sugars go by various names and are often added to packaged goods to enhance flavor. Eating these foods can lead to blood sugar spikes, increased cravings, and weight gain. Here are 10 everyday foods where sugar is often hidden and how to choose healthier options.

Flavored Yogurts

Fruit,Flavoured,Yogurt,In,White,Plastic,Cups,On,Bright,PurpleShutterstock

Flavored yogurts may seem like a healthy snack, but many are packed with added sugars. Some contain as much sugar as a candy bar. Opt for plain Greek yogurt and sweeten it naturally with fresh fruit or a drizzle of honey. This swap reduces sugar while adding fiber and nutrients.

Granola Bars

Healthy,Cereal,Bars,,Blueberries,And,Candied,Fruits,On,Color,BackgroundShutterstock

Granola bars are marketed as health foods, but many are loaded with syrups and sweeteners. Look for bars with less than 5 grams of sugar per serving and focus on those made with whole ingredients like nuts and oats. Alternatively, make your own at home for complete control over the ingredients.

RELATED: 5 High-Protein Meals That Can Boost Your Metabolism Instantly

Condiments

Red,Ketchup,And,Yellow,Mustard,Sauce,Bottles,On,Blue,Background.Shutterstock

Ketchup, barbecue sauce, and salad dressings are common culprits for hidden sugars. One tablespoon of ketchup can contain as much as a teaspoon of sugar. Choose unsweetened or low-sugar condiments and try vinaigrettes made from olive oil and vinegar to keep your meals healthy.

Breads and Wraps

Chicken,Tortilla,Wrap,With,Tomato,,Corn,,And,Various,Fresh,Vegetable,Shutterstock

Many breads and wraps contain added sugar to enhance flavor and texture. Whole-grain options aren’t exempt, so check the ingredient list for added sweeteners. Opt for sprouted grain bread or wraps made with minimal ingredients for a healthier choice.

Canned Soups

Opened,Tin,Can,With,Canned,Tomatoes,,On,Green,BackgroundShutterstock

Canned soups often have sugar added to balance flavors, especially in tomato-based or creamy varieties. Look for options labeled "no added sugar" or make your own soups at home with fresh ingredients to avoid sneaky sugars.

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Breakfast Cereals

Bowl,With,Tasty,Cereal,Rings,On,Color,BackgroundShutterstock

Even cereals marketed as “healthy” or “whole-grain” can be high in sugar. Choose plain oatmeal or unsweetened cereals with minimal ingredients, and sweeten them naturally with fruits or spices like cinnamon.

Protein Powders

Protein,Sport,Shake,And,Powder,.,Fitness,Food,And,Drink.Shutterstock

Some protein powders contain hidden sugars to improve taste. Read the labels carefully and choose powders with no added sugar or artificial sweeteners. Pair them with unsweetened milk alternatives for a healthier shake.

Dried Fruits

Dried,Fruits,Chips,Packaged,In,Paper,Packaging.,Dietary,Nutrition.,NaturalShutterstock

Dried fruits are naturally sweet but often have added sugars to enhance their flavor. Look for unsweetened varieties or stick to fresh fruit, which has less concentrated sugar and more hydration benefits.

Nut Butters

Nuts,And,Seeds,Butter,On,A,Spoons.,Homemade,Raw,OrganicShutterstock

Many peanut and almond kinds of butter are sweetened with sugar or honey. Choose unsweetened versions with no added ingredients, and enjoy the natural richness of the nuts without the extra calories.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Packaged Snacks

Child,Hands,Holding,Open,Package,Of,Bamba.,Bamba,Is,AShutterstock

Crackers, chips, and other packaged snacks often contain added sugar for flavoring. Opt for whole-food snacks like raw nuts, seeds, or air-popped popcorn for a low-sugar alternative that satisfies cravings. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

Young,Fitness,Trainer,Instructor,Sporty,Woman,Sportsman,Wear,Purple,Top
Shutterstock
Christopher Roback
By Christopher RobackDec 02, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Sugar hides in many foods that appear healthy at first glance. Even if you’ve cut back on sugary drinks or desserts, you might still be consuming more sugar than you realize. Hidden sugars go by various names and are often added to packaged goods to enhance flavor. Eating these foods can lead to blood sugar spikes, increased cravings, and weight gain. Here are 10 everyday foods where sugar is often hidden and how to choose healthier options.

Flavored Yogurts

Fruit,Flavoured,Yogurt,In,White,Plastic,Cups,On,Bright,PurpleShutterstock

Flavored yogurts may seem like a healthy snack, but many are packed with added sugars. Some contain as much sugar as a candy bar. Opt for plain Greek yogurt and sweeten it naturally with fresh fruit or a drizzle of honey. This swap reduces sugar while adding fiber and nutrients.

Granola Bars

Healthy,Cereal,Bars,,Blueberries,And,Candied,Fruits,On,Color,BackgroundShutterstock

Granola bars are marketed as health foods, but many are loaded with syrups and sweeteners. Look for bars with less than 5 grams of sugar per serving and focus on those made with whole ingredients like nuts and oats. Alternatively, make your own at home for complete control over the ingredients.

RELATED: 5 High-Protein Meals That Can Boost Your Metabolism Instantly

Condiments

Red,Ketchup,And,Yellow,Mustard,Sauce,Bottles,On,Blue,Background.Shutterstock

Ketchup, barbecue sauce, and salad dressings are common culprits for hidden sugars. One tablespoon of ketchup can contain as much as a teaspoon of sugar. Choose unsweetened or low-sugar condiments and try vinaigrettes made from olive oil and vinegar to keep your meals healthy.

Breads and Wraps

Chicken,Tortilla,Wrap,With,Tomato,,Corn,,And,Various,Fresh,Vegetable,Shutterstock

Many breads and wraps contain added sugar to enhance flavor and texture. Whole-grain options aren’t exempt, so check the ingredient list for added sweeteners. Opt for sprouted grain bread or wraps made with minimal ingredients for a healthier choice.

Canned Soups

Opened,Tin,Can,With,Canned,Tomatoes,,On,Green,BackgroundShutterstock

Canned soups often have sugar added to balance flavors, especially in tomato-based or creamy varieties. Look for options labeled "no added sugar" or make your own soups at home with fresh ingredients to avoid sneaky sugars.

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Breakfast Cereals

Bowl,With,Tasty,Cereal,Rings,On,Color,BackgroundShutterstock

Even cereals marketed as “healthy” or “whole-grain” can be high in sugar. Choose plain oatmeal or unsweetened cereals with minimal ingredients, and sweeten them naturally with fruits or spices like cinnamon.

Protein Powders

Protein,Sport,Shake,And,Powder,.,Fitness,Food,And,Drink.Shutterstock

Some protein powders contain hidden sugars to improve taste. Read the labels carefully and choose powders with no added sugar or artificial sweeteners. Pair them with unsweetened milk alternatives for a healthier shake.

Dried Fruits

Dried,Fruits,Chips,Packaged,In,Paper,Packaging.,Dietary,Nutrition.,NaturalShutterstock

Dried fruits are naturally sweet but often have added sugars to enhance their flavor. Look for unsweetened varieties or stick to fresh fruit, which has less concentrated sugar and more hydration benefits.

Nut Butters

Nuts,And,Seeds,Butter,On,A,Spoons.,Homemade,Raw,OrganicShutterstock

Many peanut and almond kinds of butter are sweetened with sugar or honey. Choose unsweetened versions with no added ingredients, and enjoy the natural richness of the nuts without the extra calories.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Packaged Snacks

Child,Hands,Holding,Open,Package,Of,Bamba.,Bamba,Is,AShutterstock

Crackers, chips, and other packaged snacks often contain added sugar for flavoring. Opt for whole-food snacks like raw nuts, seeds, or air-popped popcorn for a low-sugar alternative that satisfies cravings. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Easy-to-Follow Rules for Cutting Sugar Without Feeling Deprived

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Christopher Roback
By Christopher RobackNov 28, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

For many of us, sugar is the hardest habit to break. It’s hidden in so many of the foods and drinks we consume daily, from breakfast cereals to salad dressings, and its addictive nature makes it difficult to give up. But reducing sugar doesn’t have to feel like a punishment. With the right strategies, you can cut back on sugar while still enjoying the foods you love and feeling satisfied. The key is to focus on balance, smart substitutions, and gradual changes that allow your taste buds to adjust over time. Whether your goal is to lose weight, feel more energized, or simply adopt a healthier lifestyle, these five easy rules can help you reduce your sugar intake without deprivation. Here’s how to take control of your diet and make sustainable, long-term changes for a healthier you.

RELATED: Nutritionists Share 10 Tips for Staying Slim Over Thanksgiving

Choose Whole Foods Over Processed Ones

Healthy,Food.,Balanced,Food,Cooking,Ingredients.,Clean,Diet,Eating.,TopShutterstock

Processed foods are often loaded with hidden sugars, even in savory items like sauces and breads. Stick to whole foods like fruits, vegetables, lean proteins, and whole grains. These options not only have less sugar but also come packed with fiber and nutrients that keep you full and satisfied.

Read Nutrition Labels Carefully

Young,Woman,Checking,Nutrition,Label,On,Package,While,Buying,SaladShutterstock

Hidden sugars can be found under names like fructose, dextrose, or cane syrup. Get in the habit of reading nutrition labels and choosing items with little to no added sugars. Look for products with a 1:1 ratio of sugar to fiber to help balance blood sugar and prevent cravings.

RELATED: Man Lost 140 Pounds With These 9 Meal Prep Tips

Sweeten Naturally With Fruits and Spices

Mug,Of,Coffee,With,Beans,And,Cinnamon,On,Black,BackgroundShutterstock

When you’re craving sweetness, reach for natural options like berries, apples, or pears. Spices like cinnamon, nutmeg, and vanilla extract can also add flavor without the need for sugar. For example, try adding cinnamon to your morning oatmeal or coffee for a naturally sweet boost.

Find Healthy Swaps for Sugary Treats

Cubes,Of,Dark,Artisan,Chocolate.,Rich,Dark,Chocolate,With,WalnutsShutterstock

Love desserts? Swap ice cream for frozen Greek yogurt topped with fresh fruit or trade candy bars for a handful of nuts with dark chocolate. These alternatives satisfy your sweet tooth while offering protein and fiber to keep you feeling full.

RELATED: The 8 Best Foods to Curb Cravings and Losing Weight

Cut Back Gradually

Coffee,Cup,,Beans,,Chocolate,And,Macaroons,On,Old,Kitchen,Table.

You don’t have to eliminate sugar all at once. Start by reducing the sugar in your coffee, switching to unsweetened drinks, or cutting portion sizes of desserts. Gradual changes allow your taste buds to adjust, making it easier to stick to your new routine without feeling deprived.

By incorporating these five rules into your daily life, you’ll naturally reduce sugar, improve your energy, and take control of your health—all while still enjoying the foods you love. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

17 Surprising Foods That Are Secretly High in Sugar

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Ferozan Mast
By Ferozan MastJul 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Added sugars could be hiding the most innocent “healthy” foods. “When most people think of sugar, they think of sweet treats like candy, ice cream, or baked goods,” says the CDC. “But sugar can be hiding in many everyday foods without you knowing it. If you have diabetes or prediabetes, it’s important to know what’s in your food and how it might affect your blood sugar.” Here are 17 foods that are secretly high in sugar.

1. Low-Fat Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Some low-fat yogurts have a lot of added sugar—always read the label! “Like oatmeal, flavored yogurt can be full of hidden sugars, especially the ‘fruit-on-the-bottom’ varieties, which can contain as much sugar as a candy bar,” says USMC MCCS. “A better option is full fat unsweetened Greek yogurt.”

2. Jarred Pasta Sauce

Pasta fettuccine with tomato sauce and basil on a plateShutterstock

Always check the label when buying tomato sauce from the store. “Adding sugar to tomato-based sauces serves as a flavor balancer, and brands vary in amount added from as little as 3 grams (almost a teaspoon) to 12 grams (3 teaspoons) for a half cup serving,” Madelyn Fernstrom, PhD, PHD, tells MSNBC. “And you can only know by reading the label.”

3. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Fruit juice has a surprisingly high amount of sugar. “All fruit juice — whether it's apple, orange, grape or a fancy blend such as peach-mango-blueberry — is high in sugar,” dietitian Cara Rosenbloom tells the Heart and Stroke Foundation of Canada. “An eight-ounce serving of juice and cola both contain about 30 grams of sugar on average — that's almost eight teaspoons.”

4. Smoothies

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

Yes, your “healthy” smoothie can be very high in sugar, depending on ingredients. “If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become ‘free sugars’,” says the British Heart Foundation. “Free sugars include any added sugars (including honey and maple syrup) and are the kind we should all be cutting down on to protect our teeth as well as lower our energy intake to help maintain a healthy weight. Even if they have some added vegetables like spinach or kale, they are still likely to be high in sugar.”

5. Sushi

Japanese cuisine. Sushi set on a wooden plate over dark stone background.Shutterstock

People with blood sugar issues should be careful about their sushi order. “Traditional sushi is made of small pieces of raw fish wrapped in rice and dried seaweed called nori,” Constance Brown-Riggs, MSEd, RDN, CDCES, CDN, tells Diatribe. “Pickled ginger, wasabi, and soy sauce are common garnishes. The rice, which is the main ingredient, is prepared with vinegar, salt, and often added sugar. That’s why sushi can be such a challenge for people with diabetes.”

6. Breakfast Cereals

Young caucasian woman having breakfastShutterstock

Even “healthy” breakfast cereals may have a lot of sugar. “Here’s where reading the nutrition label – on the back – is essential. Ignore the words ‘fortified’ or ‘whole grain’ or ‘protein’, which are all unrelated to sugar,” Fernstrom says. “Avoid cereals with the word ‘frosted’.”

7. Condiments

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.Shutterstock

Watch out for added sugars in your condiments. “Sometimes your food just needs a little extra kick, but keep in mind that it might cost you in your sugar consumption,” Erin Gager, RD, LDN, tells Johns Hopkins Health. Ketchup, barbecue sauce, hoisin sauce, teriyaki sauce, salad dressings and relish all have added sugars that mount up.”

8. Soda

Soft drinksShutterstock

Soda may have a lot more sugar than you think. “A study conducted at the Johns Hopkins Bloomberg School of Public Health and Johns Hopkins University School of Medicine found that drinking high levels of sugar-sweetened carbonated beverages was associated with a higher risk of coronary artery disease in adults without a history of cardiovascular disease, cancer or diabetes,” Gager says.

9. Protein Bars

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

Watch out for high amounts of sugar in protein bars. “These foods can be a good way to add protein to your diet, but some of them could have high amounts of added sugars,” says the CDC. “Look for options that have more grams of protein than sugar.”

RELATED: Top 10 Superfoods You Should Eat Every Day According to a Doctor

10. Plant-Based Dairy

A woman pours organic oat milk from a bottle into a glass on a table in the kitchen. Diet healthy vegetarian productShutterstock

Plant-based dairy may be surprisingly high in added sugars. “Dairy products contain naturally occurring sugars, but some dairy or nondairy milk may be sweetened with added sugars,” says the CDC. “Pay attention to versions that come in chocolate, vanilla, or strawberry flavor.”

11. Wheat Bread

Organic Whole Wheat White Bread Cut into SlicesShutterstock

“Wheat bread is often touted as a healthier alternative, but many brands contain just as much sugar as white bread,” says USMC MCCS. “Read the label thoroughly, even when buying whole grain, and make sure the ingredients don’t include enriched flours.”

12. Salad Dressing

A plastic plate of salad with ranch dressingShutterstock

Check the label on your store-bought salad dressing for sugar content. “While salad is typically a healthy meal, if you’re using store-bought dressings, you may be consuming your veggies with a bit of sugar,” according to St Luke’s Health. “Italian salad dressings and vinaigrettes have about 3 grams of sugar per serving size, honey mustard dressings contain around 7 grams, and Catalina dressings have about 8 grams of sugar. People also tend to use more than the recommended serving size of two tablespoons, which increases the sugar content of the salad.”

RELATED: 10 Red Flags That You're Eating Too Much Sodium

13. Ketchup

Woman pouring ketchup from bottle on beige background, closeupShutterstock

“A lot of common tomato products on grocery store shelves have a significant amount of sugar. Ketchup tends to have about 4 grams (or about one teaspoon) of sugar per tablespoon, and tomato soup and tomato sauce both have about 10 grams per serving,” according to St Luke’s Health. “When shopping for these products, look for ones without added sugar in the nutrition panel or sweeteners in the ingredient list.”

14. Canned Fruit and Jams

Tin can with conserved peaches on grey background, top view.Shutterstock

Canned fruit and jams tend to be high in sugar. “Look for fruit canned in juice instead of syrup,” says the CDC. “Fruit preserves and jams may also contain added sugars, but most stores have low- or no-added-sugar options.”

15. Granola Bars

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Granola bars often have a lot of added sugar. “Try to choose a cereal with 10–12 grams or less of sugar per serving,” Gager says. “Granola and granola bars can be heavy sources of added sugars, so check their labels.”

16. Nut Butters

Jar with peanut butter on peanut background, close upShutterstock

Nut butter may be high in added sugars. “Even nut butters like peanut, almond, or cashew butter may have added sugars for both flavor and texture,” says the CDC.

RELATED: 20 Intermittent Fasting Mistakes Preventing You From Losing Weight

17. Sports Drinks

Flat lay shot of three bottles of orange, red and blue isotonic drink on a grey concrete backgroundShutterstock

Sports drinks often contain a high amount of sugar. “Bottled drinks like sports and energy drinks, coffee drinks, and iced teas can have surprising amounts of added sugars,” says the CDC. “Look for unsweetened alternatives, like water, sparkling flavored water, and unsweetened coffee or tea.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackFeb 05, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

Midsection of young woman using glucometer to check blood sugar level at homeShutterstock

"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

Sleep disorder, insomnia. Young blonde woman lying on the bed awake

Shutterstock

The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

Beautiful couple is having sex in bed at homeShutterstock

"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

Toothache,,Pain,And,Sensitive,Teeth,With,A,Woman,Brushing,dental,dentist,tooth teethShutterstock

If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

Female tongue with a white plaque. Cropped shot of a young woman showing tongue isolated on a white background. Digestive tract disease, organ dysfunction, poor oral hygiene, fungal infections

Shutterstock

A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

Anti-Wrinkle Skin Care. Sad Woman Looking In Mirror, Touching Her FaceShutterstock

"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too much
Shutterstock
Christopher Roback
By Christopher RobackNov 27, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

When it comes to weight loss, your metabolism plays a crucial role. It determines how efficiently your body converts food into energy and burns calories. But certain foods can slow your metabolism, making it harder to shed unwanted pounds—even if you’re eating less and exercising more. These foods often disrupt your hormone balance, spike blood sugar levels, or cause digestive issues that work against your weight-loss goals. By identifying and cutting out these metabolic culprits, you can give your body the boost it needs to burn fat more effectively. Here are seven common foods that might be sabotaging your progress without you realizing it and what you can replace them with for better results.

Sugary Breakfast Cereals

A,Bowl,Of,Small,Ball,Fruit,Flavored,Breakfast,Cereal,OnShutterstock

Sugary cereals are marketed as a quick and easy breakfast option, but they’re one of the worst foods for your metabolism. Packed with refined carbs and added sugars, these cereals cause blood sugar spikes and crashes, leaving you feeling hungry and tired by mid-morning. This rollercoaster effect can slow down your metabolism over time. Instead, choose high-fiber options like oatmeal or unsweetened granola topped with fresh fruit. These alternatives provide steady energy, improve digestion, and keep your metabolism running smoothly throughout the day.

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

White bread is made from refined flour, which strips away fiber and nutrients that are essential for maintaining a healthy metabolism. Without fiber to slow sugar absorption, white bread causes blood sugar levels to spike and then crash, encouraging fat storage and sluggishness. Replacing white bread with whole-grain or sprouted bread can make a big difference. These options are high in fiber and complex carbohydrates, providing sustained energy and supporting your metabolic health.

Fried Foods

Deep,Fried,Seafood,(shrimps,And,Squid),With,Mix,Vegetable,-Shutterstock

Fried foods like french fries, fried chicken, and onion rings are high in unhealthy fats that slow digestion and increase inflammation. This combination can reduce your body’s ability to efficiently burn calories, slowing your metabolism over time. Replace fried foods with baked or air-fried alternatives, which are lower in fat and calories but just as satisfying. Adding herbs and spices can also enhance flavor without compromising your health.

Sugary Beverages

Glasses,And,Bottles,Of,Assorted,Carbonated,Soft,Drinks,In,VarietyShutterstock

Sodas, sweetened teas, and flavored coffees are loaded with sugar and provide no nutritional value. The excess sugar leads to insulin resistance, making it harder for your body to metabolize food effectively. Over time, this can slow your metabolism and contribute to weight gain. Swap these drinks for water, sparkling water with fruit, or unsweetened herbal teas. Staying hydrated with low-sugar beverages helps regulate your metabolism and keeps you feeling energized.

Processed Meats

Sausage,And,Spice,On,Wooden,Background,,Close,UpShutterstock

Processed meats like bacon, sausages, and deli slices are often high in sodium, preservatives, and unhealthy fats. These ingredients can disrupt your body’s natural processes, leading to water retention and slowed metabolism. Instead, opt for lean proteins like grilled chicken, fish, or plant-based options. These alternatives are easier to digest and provide the amino acids your body needs to maintain muscle mass and a strong metabolism.

Pastries and Desserts

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Pastries, cakes, and cookies are packed with sugar and refined carbs, making them a double threat to your metabolism. These foods cause quick blood sugar spikes followed by crashes, leaving you feeling sluggish and hungry for more. Over time, this pattern slows your metabolism and makes it harder to lose weight. Replace these treats with naturally sweet options like fresh fruit or a piece of dark chocolate. These alternatives satisfy your sweet tooth while providing antioxidants and fiber.

Refined Snack Bars

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Snack bars might seem like a healthy choice, but many are loaded with refined sugars and artificial ingredients that can sabotage your metabolism. These bars often contain high-fructose corn syrup, which spikes blood sugar and encourages fat storage, especially around the belly. The lack of fiber and protein in many bars also means they don’t keep you full for long, leading to overeating later. Replace refined snack bars with whole-food options like a handful of nuts, seeds, or a piece of fruit paired with nut butter. These alternatives provide sustained energy and nutrients to keep your metabolism running efficiently. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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