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Spotting & Stopping Hidden Sugar in ‘Healthy’ Everyday Foods

Spotting & Stopping Hidden Sugar in ‘Healthy’ Everyday Foods

Let’s talk about sugar. Not the spoonful you add to your coffee, not the treat you knowingly indulge in—but the sugar you don’t even realize you’re eating. The kind lurking in hidden sugar in foods like sauces, snacks, and even “health” products that claim to be good for you.

Hidden sugars are everywhere, and they’re a major reason why so many of us struggle with energy crashes, stubborn weight gain, and metabolic health issues. But here’s the kicker: cutting out the obvious sources of sugar isn’t enough. You need to know where sugar is hiding, how to avoid hidden sugars, and what cleans sugar out of the body once it’s built up.

 

The Sneaky Nature of Hidden Sugar in Foods

Many processed foods are hidden sources of added sugar—true or false? If you guessed true, you’re absolutely right. The food industry has mastered the art of sneaking sugar into products under different names, making it incredibly difficult for the average consumer to spot.

Here are examples of hidden sugars that often slip past unnoticed:

  1. “Healthy” breakfast cereals – Even organic or whole-grain cereals often contain added sugars.
  2. Yogurt and plant-based alternatives – Many flavored yogurts pack as much sugar as a dessert.
  3. Nut butters – Some brands sneak in sugar and hydrogenated oils.
  4. Salad dressings and sauces – BBQ sauce, ketchup, and even balsamic glaze are common offenders.
  5. Protein bars – Marketed as a health food, but many are loaded with sugar and artificial sweeteners.
  6. Flavored oatmeal packets – Instant oatmeal often contains more sugar than a bowl of sugary cereal.
  7. Coffee creamers and plant-based milks – Vanilla almond milk or oat milk can be packed with hidden sugars.

It’s no wonder people struggle to cut back. Sugar is hidden in foods we’ve been told are healthy.

 

Why Are Hidden Sugars Bad for You?

The problem isn’t just weight gain. Excess sugar contributes to metabolic dysfunction, insulin resistance, inflammation, and even brain fog. Research has linked high sugar foods to conditions like:

  • Type 2 diabetes
  • Non-alcoholic fatty liver disease (NAFLD)
  • Increased risk of heart disease
  • Hormonal imbalances
  • Accelerated aging and poor skin health

And here’s something shocking: Sugar is estimated to be in 75% of packaged foods. That means even if you think you’re making healthy choices, you could be overloading your body with sugar every single day.

 

What Cancels Sugar Out? Can You Detox from Sugar?

Now, here’s where people get it wrong. You can’t just “flush out” sugar like you would with alcohol or toxins. There’s no magic detox tea or cleanse that will erase the damage of years of hidden sugar in foods. But the good news? Your body can recover—if you support it the right way.

The goal isn’t just to remove sugar; it’s to reset your metabolism so that your body can process glucose efficiently again.

 

1. Prioritize Blood Sugar-Balancing Nutrients

Certain nutrients help regulate glucose levels and improve insulin sensitivity, making it easier for your body to process sugar efficiently.

  • Dihydroberberine / GlucoVantage® – Berberine is widely used for blood sugar support but has low absorption and potential digestive side effects. DHB, a more bioavailable form, offers better absorption, stays active longer, and is gentler on digestion.
  • Magnesium – Helps with insulin function and reduces insulin resistance.
  • Chromium – Supports glucose metabolism and helps regulate cravings.
  • Cinnamon extract – Can slow sugar absorption and improve insulin response.

 

2. Time Your Carbs Wisely

Did you know that eating carbs at the wrong time can spike your blood sugar and keep you in a rollercoaster of cravings? Instead of eating sugary snacks in isolation, pair them with protein and healthy fats to slow the absorption of sugar.

 

3. Strengthen Your Mitochondria

Your mitochondria (the powerhouse of your cells) play a huge role in how well your body metabolizes sugar. When they’re weak, your body struggles to handle glucose properly.

How do you strengthen them?

  • Exercise – Especially strength training and HIIT workouts.
  • Intermittent fasting – Helps reset insulin sensitivity.
  • Mitochondrial-supporting supplements – CoQ10, alpha-lipoic acid, and berberine are great options.

 

4. Get Serious About Fiber

If you want to clear hidden sugar in foods from your system faster, fiber is your best friend. Why? Fiber slows down the absorption of sugar, prevents blood sugar spikes, and feeds your gut bacteria—which are key players in metabolic health.

Aim for at least 25-30 grams of fiber per day from sources like:

  • Leafy greens (spinach, kale, Swiss chard)
  • Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower)
  • Flaxseeds and chia seeds (which also provide omega-3s)
  • Berries (low sugar, high fiber, and packed with antioxidants)
  • Legumes (like lentils and chickpeas, which also support gut health)

Studies suggest that increasing fiber intake helps regulate blood glucose levels and supports weight loss by keeping you full longer.

 

5. Hydration: Water Helps, But Not Alone

Yes, drinking more water helps your kidneys flush excess glucose from your blood, but if you really want to detox from hidden sugars, hydration alone isn’t enough.

Try electrolyte-rich hydration to support cellular function:

  • Add a pinch of sea salt to your water (helps with mineral balance).
  • Drink green tea (which contains polyphenols that support blood sugar regulation).
  • Incorporate apple cider vinegar (shown to lower blood sugar spikes when consumed before meals).

 

6. Train Your Body to Burn Fat for Fuel

One of the biggest problems with chronic sugar consumption? Your body forgets how to burn fat efficiently. Instead, it relies on sugar for quick energy—leading to constant cravings and energy crashes.

How do you fix this?

  • Intermittent fasting – Even a simple 12- to 16-hour fasting window can retrain your metabolism.
  • Low-carb or carb cycling – By limiting sugar intake and focusing on healthy fats and proteins, you teach your body to burn fat instead of glucose.
  • Cold exposure – Ice baths and cold showers activate brown fat, which improves insulin sensitivity and metabolic function.

 

7. Move Your Body After Eating

If you’re eating a meal that contains carbs, what you do afterward matters. 

A simple 10-minute walk after a meal can:

  • Lower blood sugar levels
  • Improve insulin sensitivity
  • Reduce the glucose spike from your meal

Other great post-meal movement options include:

  • Bodyweight squats
  • Yoga/stretching
  • Light cycling
  • Dancing (yes, really—make it fun!)

 

8. Support Blood Sugar with the Right Supplements

Sometimes, even with the best diet and lifestyle, your body needs extra support in regulating blood sugar. Certain science-backed supplements can help stabilize glucose levels, improve insulin sensitivity, and support long-term metabolic health.

While food and lifestyle should always come first, these supplements can fill in the gaps—especially if you struggle with blood sugar fluctuations, sugar cravings, or metabolic dysfunction. Here are some of the most effective ones I personally use and trust:

 

Dihydroberberine (GlucoVantage®) – Advanced Blood Sugar Support

A more bioavailable and longer-lasting form of berberine, Dihydroberberine (DHB) is absorbed more efficiently and is gentler on digestion. It supports glucose metabolism, insulin sensitivity, and metabolic health.

Recommended products:

  • Double Wood Dihydroberberine Supplement – A third-party tested, vegan-safe supplement that provides 5X better absorption than regular berberine with fewer digestive side effects. Ideal for those looking for clean, research-backed glucose support.
  • Biostack Labs GDAid – A glucose disposal agent (GDA) with DHB and six additional metabolic-supporting ingredients to improve glucose uptake, control appetite, and support metabolic health.

 

Chromium Picolinate – Supports Glucose Metabolism & Insulin Sensitivity

Chromium enhances insulin function, stabilizes blood sugar, and may help reduce carb cravings.

Recommended product:

 

Psyllium Husk – Slows Sugar Absorption & Supports Gut Health

A fiber supplement that slows sugar absorption, prevents blood glucose spikes, and supports gut health—which plays a major role in metabolic function.

Recommended product:

 

CoQ10 – Supports Mitochondrial Health & Metabolism

Coenzyme Q10 (CoQ10) improves cellular energy production and supports glucose metabolism. It also helps reduce oxidative stress, which can contribute to insulin resistance.

Recommended product:

 

MCT Oil – Enhances Fat Metabolism & Reduces Sugar Dependence

MCTs (medium-chain triglycerides) provide a quick energy source, helping to stabilize blood sugar levels, promote metabolic flexibility, and reduce sugar dependence.

Recommended product:

 

Challenge Yourself: What Happens If You Stop Eating Sugar for 30 Days?

Want to see and feel the difference cutting sugar makes? Try a 30-day no added sugar challenge.

Here’s what you might experience:

  • Better energy levels (no more afternoon crashes!)
  • Improved focus and mental clarity
  • Clearer skin
  • Reduced cravings for sweets and processed foods
  • Better sleep quality
  • Easier weight management

Sugar is one of the most addictive substances in our modern diet, but once you break free from it, your body (and brain) will thank you.

 

Final Thoughts: Take Back Control of Your Health

I get it—avoiding hidden sugar in foods when it’s in everything can feel overwhelming. But the truth is, small, consistent changes make a huge impact.

  • Start by spotting hidden sugars in your diet.
  • Reduce your intake step by step.
  • Support your body’s natural ability to regulate blood sugar.

 

If you’re ready to take control of your sugar intake but need a simple, practical approach, download my free Sugar Guide.

Inside, you’ll find:

  • A deep dive into how sugar affects your body
  • How to spot hidden sugars in foods
  • Practical label reading tips
  • Simple sugar reduction hacks that actually work

Download the guide here and start making smarter choices for your health today.

 

sugar is everywhere  Infographic explaining the effects of a sugar crash, showing how sugar spikes dopamine, increases insulin, and fuels cravings, leading to energy crashes.  Infographic listing 10 common signs of insulin resistance, including brain fog, high blood sugar, weight gain, fatigue, and PCOS.

 

References

Allen, R. W., Schwartzman, E., Baker, W. L., Coleman, C. I., & Phung, O. J. (2013). Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. The Annals of Family Medicine, 11(5), 452-459.

Casanova, A., Wevers, A., Navarro-Ledesma, S., & Pruimboom, L. (2023). Mitochondria: It is all about energy. Frontiers in physiology, 14, 1114231.

Enyama, Y., Takeshita, Y., Tanaka, T., Sako, S., Kanamori, T., & Takamura, T. (2021). Distinct effects of carbohydrate ingestion timing on glucose fluctuation and energy metabolism in patients with type 2 diabetes: a randomized controlled study. Endocrine Journal, 68(10), 1225-1236.

Fuhrman, J. (2018). The hidden dangers of fast and processed food. American journal of lifestyle medicine, 12(5), 375-381.

Giuntini, E. B., Sardá, F. A. H., & de Menezes, E. W. (2022). The effects of soluble dietary fibers on glycemic response: an overview and futures perspectives. Foods, 11(23), 3934.

Khodavirdipour, A., Haddadi, F., & Keshavarzi, S. (2020). Chromium supplementation; negotiation with diabetes mellitus, hyperlipidemia and depression. Journal of Diabetes & Metabolic Disorders, 19(1), 585-595.

Nakamura, Y., Watanabe, H., Tanaka, A., Yasui, M., Nishihira, J., & Murayama, N. (2020). Effect of increased daily water intake and hydration on health in Japanese adults. Nutrients, 12(4), 1191.

Veronese, N., Dominguez, L. J., Pizzol, D., Demurtas, J., Smith, L., & Barbagallo, M. (2021). Oral magnesium supplementation for treating glucose metabolism parameters in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. Nutrients, 13(11), 4074.

White Jr, J. R. (2018). Sugar. Clinical Diabetes, 36(1), 74-76.

Who is Shawn Wells?

Although I’ve suffered from countless issues, including chronic pain, auto-immunity, and depression, those are the very struggles that have led me to becoming a biochemist, formulation scientist, dietitian, and sports nutritionist who is now thriving. My personal experiences, experiments, and trials also have a much deeper purpose: To serve you, educate you, and ultimately help you optimize your health and longevity, reduce pain, and live your best life.

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