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I used to think I didn’t eat much sugar. I rarely drank soda, didn’t add sugar to my coffee, and avoided desserts on most days. But when I tracked every ingredient for a week, I found hidden sugars everywhere — in granola, salad dressings, and even sandwich bread.
Educational only; not a diagnosis or treatment. If you have diabetes, hypoglycemia, or are on medications, consult a clinician or dietitian before making major dietary changes.
🍬 The Silent Sugar Crisis
Added sugar is often disguised under names like maltodextrin, corn syrup, or agave nectar. Many adults consume far more than they realize, exceeding conservative recommendations for daily added sugar.
📊 Common Hidden Sugar Sources
Food Item
Hidden Sugar Name
Typical Serving Sugar
Flavored Yogurt
Fructose, Cane Sugar
15–20g
Granola Bars
Brown Rice Syrup, Honey
10–15g
Salad Dressings
High‑Fructose Corn Syrup
6–10g
Ketchup
Corn Syrup, Dextrose
~4g / tbsp
🔍 What to Watch for on Labels
Look for aliases: syrup, nectar, juice concentrate, dextrin/dextrose, maltodextrin, maltose.
If sugar is one of the first 3 ingredients, consider a different option.
Use a tracker or note to tally daily added sugar grams, not just total carbs.
✅ Simple Ways to Reduce Hidden Sugar
Swap flavored yogurt for plain Greek yogurt + real fruit.
Make dressings with olive oil + vinegar + lemon + herbs.
Read labels carefully — even on “healthy” items like granola.
Choose water, sparkling water, herbal tea, or black coffee over juice/soda.
📋 Self‑Check: Hidden Sugar Exposure
Answer all 10. Get a plan with personal actions, clinician flags, cautions/side‑effects, and an implementation strategy (~2 min).
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