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10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

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

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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

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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

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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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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.

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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.

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

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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.

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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

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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

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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

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“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

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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

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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.

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
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

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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

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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

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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.

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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.

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

French,Pastries,On,Display,On,A,Confectionery,Stall,At,TheShutterstock

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

Flat,Lay,Composition,With,Protein,Bars,On,Color,BackgroundShutterstock

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.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
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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.


Most of us struggle to find time for exercise or believe we need intense workouts to see results. As a certified nutrition coach who lost over 70 pounds, Nikki Madoch(@NikkiGetsFit) was skeptical about walking's impact on weight loss. "I didn't want to put in the effort to go walk because I just didn't think it was even worth it," she admits. But after committing to daily walks for 30 days, she discovered five game-changing strategies that accelerated her weight loss journey. In just one month of implementing these tricks, she noticed significant changes in her body composition and lost weight as part of her overall program.

The Morning Movement Trick

"I like to do little walks in the morning. It helps me to just start my day," Nikki reveals in her post. She discovered that splitting her morning walks into two sessions – first walking the dogs, then taking a solo walk - helped her accumulate 2,000-3,000 steps before breakfast. "After I walk the dogs each, I will go on a solo walk by myself," she explains, noting how this simple habit set her up for success each day.

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

The After-Dinner Fat-Burning Secret

The most surprising discovery was how evening walks affected her body. "If I just like sit there after eating all that food, it just kind of like sits in my stomach," Nikki shares. She found that walking after dinner not only aided digestion but also reduced bloating significantly. "I've noticed this past month I have not felt nearly as bloated as I usually do," she reports, attributing this change directly to her post-dinner walks.

How to Make Evening Walks a Habit

Making the after-dinner walk consistent wasn't always easy. "Today's the first day that it's felt like it's a little bit of a chore to hit 10k," Nikki admits. "I finished dinner and I really didn't want to go out but I wanted to stick to this and stay consistent." Her solution was to focus on the immediate benefits: "It always felt good when I was done and I was always happy that I went and did it."

The Workout Enhancement Method

Rather than replacing her gym sessions, Nikki discovered that walking enhanced her workout results. "Going walking throughout the day, whether it's right when I get home from the gym or like right after dinner, it helps my muscles and my joints," she explains. This combination of regular walks and gym workouts led to better muscle definition: "I've noticed my legs getting smaller, but still muscular. They're just seeming to look more toned."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Maximizing Gym Results

Nikki found that walking complemented her gym routine perfectly. "I did look, obviously from the start of my workout is the first thing I did today going to the gym. So I had zero steps and when I was done, I had 900 steps just from walking around and walking in and out and stuff," she shares. This showed her that every movement counts towards the daily goal.

The Stealth Steps Strategy

On busy days, Nikki found creative ways to accumulate steps. "I actually just put my phone in my apron while I was walking around and that helped me to get another 1,000 steps," she shares. She maximized everyday activities by parking further from stores and pacing during daily tasks. "I did go to the store after the gym, which helped me get some steps. I actually parked further and that helped," she notes about making movement a natural part of her routine.

Dealing with Weather Challenges

Bad weather didn't stop her progress. "Today is the first day that it is so cold that I just don't even want to walk outside," Nikki admits. Her solution? "I'm just using my walking pad... I like to do sometimes is kind of just take breaks and do it in intervals. So I'll walk for 30 minutes, sit for 30 minutes, walk for 30 minutes, and then that'll be 6,000 steps that I get."

The Sustainable Sweet Spot

The biggest revelation was about the optimal step count. "I think that honestly 8,000 steps would be just as beneficial," Nikki reflects. She discovered that aiming for a flexible range of 8,000-12,000 steps was more sustainable than strictly targeting 10,000. "I feel like you can kind of be flexible with it throughout the week... as long as you're just incorporating the movement consistently, it really does make a big difference," she explains.

Planning for Success

Success required some strategic thinking. "Today's the first day that I actually have to plan out my steps ahead of time," Nikki shares about a busy day. "I'm probably not going to be able to get my steps after dinner. So right now I'm walking the dogs. I went to the gym this morning and I do have to go to the grocery store so I'm going to park further and try to get some extra steps there." This kind of planning helped her stay consistent even on challenging days.

The Visible Results

After 30 days, the changes were undeniable. "I've noticed the most difference on my body in this past month. And I think it's because of the walking," Nikki shares. Beyond the physical changes, she experienced improved digestion, reduced bloating, and better muscle recovery. "I've been back in weight loss mode and I've lost 12 pounds, but I've noticed the most difference on my body in this past month," she reveals about combining walking with her overall weight loss strategy.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Mental Transformation

The benefits went beyond physical changes. "It got to the point after like a week or two where I was like, I can't imagine not doing this. It feels like I've always done these walks," Nikki shares. The daily walks became a form of self-care and stress relief, making the habit even more valuable for overall wellness.

Making It Work Long-Term

"Through this experience I've realized how beneficial walking actually is and how much it can actually change," Nikki concludes. The key to success isn't perfection but consistency. She plans to continue with a flexible approach to daily steps, focusing on making walking a sustainable part of her lifestyle while still challenging herself to move more throughout the day. "I've enjoyed hitting that target every day. It feels accomplishing every night when I finish it," she adds, emphasizing the satisfaction of building a healthy habit that delivers real results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Ahmet Ergin SugarMD
Copyright SugarMD/YouTube/Shutterstock
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.

Have you ever wondered why some foods make you feel worse when taking weight loss medications? You're not alone. Millions of patients on Ozempic and Mounjaro struggle with finding the right diet balance. Here's your comprehensive guide to eating well while on these medications.

Dr. Ahmet Ergin, founder of the SugarMD YouTube channel, is a distinguished endocrinologist specializing in diabetes and metabolism. With years of clinical experience prescribing these medications, Dr. Ergin shares essential insights about managing your diet while on Ozempic and Mounjaro. Read on to discover which foods to embrace and which to avoid for optimal results.

Understanding Your New Relationship with Food

"Your plate isn't just a source of nutrients anymore. It has to be a delicate balance wheel for your blood sugar levels," Dr. Ergin explains in his post. When you're on Ozempic or Mounjaro, managing diabetes becomes less of a walk in the park and more of a mindful trek through an intricate maze of dietary choices.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Embrace the Fiber-Filled Champions

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Think of fiber-rich fruits as your dietary oasis. Dr. Ergin recommends focusing on "superstars like berries, apples, and pears." These fruits pack powerful fiber that champions steady digestion and helps maintain stable blood sugar levels. "Each nibble comes packed with fiber goodness," Dr. Ergin notes, emphasizing their importance in your daily diet.

The Power of Green Guardians

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Leafy greens aren't just plate decorations – they're your nutritional shields. "Think about spinach and kale. They're like sentinels standing firm," Dr. Ergin explains. These vegetables are rich in alpha-lipoic acid and benfotiamine, making them crucial allies in blood sugar management, especially when medications are working their way through your system.

Lean Proteins: Your Trusty Sidekicks

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Dr. Ergin emphasizes that proteins like chicken breast, tofu, and lentils are essential companions on your health journey. "They help your body skip out on dramatic blood sugar spikes and keep your tummy full," he shares. These proteins support muscle maintenance and keep your metabolism active while preventing unexpected cravings.

RELATED:20 Possible Ozempic Side Effects

Fatty Foods: Your First Warning

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - May 17, 2023.Shutterstock

"Fatty foods are like tempests in the tranquil sea," warns Dr. Ergin. When combined with Ozempic or Mounjaro, high-fat foods can trigger digestive issues and make the medication's side effects more pronounced. This can lead to increased nausea and delayed stomach emptying.

Spicy Foods: A Hidden Challenge

Curry sauce with chicken and rice in a plate, lime, tomatoes, spices and herbs on a light background, horizontal. Traditional Indian dish.Shutterstock

Dr. Ergin cautions against spicy foods while on these medications. They can intensify gastrointestinal side effects and potentially trigger acid reflux, which may be more severe when combined with Ozempic or Mounjaro's effects on digestion.

Junk Foods: The Triple Threat

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According to Dr. Ergin, processed junk foods pose multiple challenges. They often combine high fat, excessive sugar, and artificial ingredients that can not only trigger side effects but also work against the medication's intended benefits. These foods can lead to unstable blood sugar levels and increased digestive discomfort.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Role of Supplements in Your Journey

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While discussing supplementation, Dr. Ergin clarifies: "It's not about replacing your medication or justifying poor dietary choices." He emphasizes that supplements should complement, not replace, a healthy diet and prescribed medications. "That's why we call them Nutraceuticals, not Pharmaceuticals," he adds, highlighting their supportive role.

Creating Your Personal Strategy

Doctor talking to patient in officeShutterstock

Success with these medications requires a personalized approach. "Your path to wellness is unique," Dr. Ergin states, recommending working with healthcare providers to develop an individualized plan. He suggests using available resources like the SugarMD app for additional support and guidance.

RELATED:20 Things to Avoid While on Ozempic

The Long-Term Perspective

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"You are not just eating to fill your stomach. You are dining to nourish your life story," Dr. Ergin reminds us. This perspective shift is crucial for long-term success with these medications. Take it one meal at a time, focusing on progress rather than perfection.

Remember, managing your diet while on Ozempic or Mounjaro isn't just about avoiding side effects – it's about optimizing your treatment results and improving your overall health. With patience and the right food choices, you can create a sustainable eating plan that works in harmony with your medication. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
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.

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.