So how do I find sugar in my food? Start by reading labels!
Step 1: Look at the nutrition facts label and find “total carbohydrates”. Now, look underneath that for “sugar” and “added sugars” columns underneath.*
- *If the product contains sugar alcohols, a separate column under sugars should appear and be named “sugar alcohols”- this should have a value of 0g, or should not be listed at all on the label.
Step 2: If “sugar” has a value of 0g, then we already know the product is detox-friendly! If not, move on to the added sugar category below. If “added sugar” has a value higher than 0g, then this product contains some form of added sugar, and we should avoid it while on the sugar detox!
Step 3: To find what types of sugars they are adding, go down to the ingredient label, and scan the list for any sources of sugar. Here are most of the things that you will find if the product does contain added sugar:
- Cane sugar, coconut sugar, honey, maple syrup, date sugar, agave, brown rice syrup, dextrose, molasses, corn syrup, evaporated cane juice, high fructose corn syrup, fruit juice/fruit juice concentrate, palm sugar, maltodextrin, allulose, stevia, and monk fruit, sucralose
- Another form of added sugar is sugar alcohols, which includes: sorbitol, xylitol, erythritol, mannitol, isomalt, maltitol, lactitol (pretty much any funky word ending in an -ol)
Step 4: Check the serving size. Even if a product does not have a value for “added sugar” on the label, but still has a high number of sugar, we want to stick to 1 serving, and make sure to pair it with a protein or fat containing food to slow the sugar to enter the bloodstream, and to avoid a sugar spike and crash!
Other tips and tricks while looking at products:
- If something is labeled “Sugar-free”, it does not mean that it has no sugar added! Usually these foods have added sugar alcohols added instead of regular sugar.
- If something is labeled “Keto” or “Paleo”- this means it most likely does not have cane sugar, but these products can still, and usually do, contain sugar alcohols or other added sweeteners.
- If the food doesn’t have a label, it’s most likely a whole food like a fresh fruit or veggie, and doesn’t need to be labeled. Skip these steps and enjoy! However, remember to limit fruit to 2-3 servings daily (1 serving=1 piece of fruit or 1 cup of berries) and spread out your intake throughout the day. Eating MORE of the foods that don’t come out of a package or container is always going to be healthier!
Ready to feel clear headed, lighter, brighter, and de-bloated? Join us on our 7 day sugar detox to nourish and reset your body with our simple, healing, whole foods approach!