Many products that seem “healthy” or “innocent” can unexpectedly contain processed or added sugars, even when they don’t taste overtly sweet. Here’s a breakdown of surprisingly sugar-filled items to watch for:
1. “Healthy” Breads and Wraps
Even whole grain or gluten-free options often have sugar added for taste and browning.
Try opting for homemade options to avoid unwanted ingredients
2. Jarred Pasta Sauce & Canned Tomatoes
Many sauces contain sugar to cut acidity, even in savory options.
Opt for “no added sugar” varieties or check for hidden sugars like fructose or corn syrup.
3. Instant Oatmeal Packets
Flavored oatmeal often contains 10–15g of added sugar per packet, even ones labeled “heart healthy” or “organic.”
4. Salad Dressings & Marinades
Especially in “light,” “fat-free,” or fruity versions (raspberry vinaigrette, honey mustard, teriyaki).
Sugar is added to enhance flavor and shelf life.
5. Plant-Based Milks
Almond, oat, soy, or coconut milk often have added sugars, even in “original” versions.
Choose “unsweetened” explicitly, look for 0g added sugar on the label.
6. Pickles and Fermented Foods
Sweet pickles, relish, and even some sauerkraut or kimchi brands add sugar during fermentation or for flavor.
7. Nut Butters
Many peanut, almond, or sunflower butters add sugar (and sometimes hydrogenated oils).
Look for “just nuts and salt” on the ingredient list.
8. Deli Meats & Bacon
Ham, turkey, and bacon are often cured or flavored with sugar, even if they taste savory.
9. Electrolyte Drinks, Protein Shakes, and “Healthy” Bars
Look out for hidden sweeteners in:
Electrolyte powders
Ready-to-drink protein shakes
Granola or protein bars (even keto ones often contain syrups or sugar alcohols)
10. Supplements, Gummy Vitamins, and Chewables
Even health-forward brands often use glucose syrup, cane sugar, or fruit juice concentrate for flavor.
Label Reading Tip:
Watch for these common names of added sugar:
Sucrose, dextrose, fructose, maltodextrin, high fructose corn syrup, glucose syrup, evaporated cane juice, fruit juice concentrate
I know, this can feel a little overwhelming. It’s frustrating to realize that even the foods we thought were healthy might be working against us. But you don’t have to navigate it alone.
We’re here to guide you, step by step, label by label, so you can feel confident in the choices you’re making and finally feel better in your body.
That’s exactly why we created the 30-Day Gut Health Challenge, to walk you through it, with recipes, books, video tutorials, equipment, tips, and support that make it simple (and actually enjoyable).
I know what it feels like to wake up tired, feel bloated for no clear reason, struggle with extra weight, and wonder if this is just how things are going to be. I’ve been there, reading labels, cutting things out, second-guessing every meal, and still not feeling “right.”
But healing doesn’t have to be complicated. Your gut knows how to heal, you just need the right tools, and we’re here to give them to you.
With Love,
Bloom