Decoding Food Labels: The Hidden Sugars That Stall Your Low-Carb Progress
Share
Following a low-carb diet requires vigilance. Even if you're avoiding the obvious culprits like bread, pasta, and desserts, sneaky sources of carbohydrates and sugars can be hiding in unexpected places. These hidden ingredients are often the culprits behind frustrating weight loss stalls, even when you’re faithfully sticking to your plan and utilizing GLP-1 therapy.
To truly control your carb intake, you need to become a label detective. Here is the Skinii Telehealth guide to decoding food labels and spotting the hidden sugars that sabotage your progress.
Rule #1: Don’t Trust the "Health Halo"
The first and most important step is to ignore the buzzwords on the front of the package. Terms like "all-natural," "organic," "low-fat," "multigrain," or even "diabetic-friendly" do not guarantee a low-carb, low-sugar product.
Always skip the marketing claims and head straight for the Nutrition Facts panel and the ingredient list.
Rule #2: Analyze the "Nutrition Facts" Panel
Focus on two key lines here: Total Carbohydrates and Added Sugars.
A. Total Carbohydrates vs. Net Carbs
For a low-carb diet, you are typically tracking Net Carbs.
-
Fiber: Fiber is subtracted because it is a non-digestible carbohydrate. Look for products high in fiber!
-
Sugar Alcohols: These include Erythritol, Xylitol, and Maltitol. While many are low on the glycemic index and can be partially subtracted, they can still count partially toward net carbs. Maltitol is notorious for spiking blood sugar more than others and often causes digestive upset. Use with caution.
B. The "Added Sugars" Line
This line is crucial. It tells you how much sugar the manufacturer put in beyond what is naturally occurring (like lactose in milk).
-
Goal: For low-carb success, aim for items with 0g Added Sugars whenever possible. If the product has flavor (like a dressing or yogurt), aim for less than 3 grams of total sugar per serving.
Rule #3: The 50+ Names for Sugar
Manufacturers often use multiple types of sugar to keep any single ingredient from appearing too high on the ingredient list. If a sweet-sounding ingredient is listed among the first three items, the product is likely high in sugar.
Here are the most common hidden sugars to watch out for:
| Category | Hidden Sugar Name | Common Product Hiding Place |
| Syrups | High-Fructose Corn Syrup, Rice Syrup, Malt Syrup, Maple Syrup, Agave Nectar, Carob Syrup | Barbecue sauces, Ketchup, Protein bars, Yogurt, "Health" drinks. |
| Simple Sugars | Dextrose, Fructose, Glucose, Sucrose, Maltose | Crackers, Cereal, Packaged seasoning blends, Baked goods. |
| Cane/Palm | Cane Sugar, Cane Juice, Evaporated Cane Juice, Coconut Palm Sugar | Canned vegetables (even "natural" ones), Almond milk, Tea. |
| Malt/Dextrin | Maltodextrin, Dextrin | Packaged spices, Powdered coffee creamers, "Instant" oatmeal. |
Maltodextrin is particularly concerning as it is a highly processed carbohydrate that has a higher glycemic index than table sugar, meaning it spikes your blood sugar quickly.
Unsuspected High-Carb Hiding Places
Here are a few common grocery items where sugar often lurks, stalling your low-carb efforts:
-
Salad Dressings: Many "light" or "fat-free" dressings replace fat with massive amounts of high-fructose corn syrup and sugar. Check the labels! Opt for full-fat, low-sugar options or simple oil and vinegar.
-
Nut Butters: Even natural peanut and almond butters can have added sugars. Look for varieties listing only the nut and salt.
-
Yogurt: Most flavored yogurts are sugar bombs. Stick to plain, full-fat Greek yogurt and sweeten it yourself with a few Skinii Chia Fruit or a non-caloric sweetener.
-
Packaged Broths and Stocks: Some broths add sugar (dextrose) or starches to enhance flavor or texture.
By diligently reading the fine print and recognizing these hidden ingredients, you empower yourself to make smarter choices that support consistent fat loss and hormonal balance on your Skinii weight loss journey.
