Sugar – avoid it like the plague. The main “healthy” foods with added sugars tend to be tomato-based products, like canned tomatoes and/or pasta sauces.
See below for the different ways sugar is sneaked into many ingredients:
- Barley Malt
- Beet Sugar
- Brown Sugar
- Buttered Syrup
- Cane Sugar
- Cane Juice
- Cane Juice Crystals
- Carob Syrup
- Confectioner’s Sugar
- Corn Syrup
- High Fructose Corn Syrup
- Corn Sugar
- Corn Sweetenert
- Corn Syrup Solid
- Crystalized Fructose
- Date Syrups
- Dextran
- Dextrose
- Diastase
- Diastatic Malt
- Evaporated Cane Juice
- Fructose
- Fruit Juice
- Fruit Juice Concentrate
- Glucose
- Glucose Solids
- Golden Sugar
- Golden Syrup
- Grape Sugar
- Grape Juice Concentrate
- Invert Sugar
- Lactose
- Malt
- Maltodextrin
- Maltose
- Molasses
- Refiner’s Syrup
- Sorghum Syrup
- Sucanant
- Sucrose
You’re avoiding sugar, but what about the “sugar-free” products?
Well, most of those have sugar alcohols. Sugar alcohols are INCOMPLETELY absorbed by the body, and certain sugar alcohols like maltitol and sorbitol, may raise your blood sugar and kick you out of ketosis. If you are eating a food with one of those sugar alcohols, estimate that only half will be absorbed and impact your blood sugar.
To calculate net carbs with foods containing maltitol or sorbitol, use this formula:
Sugar Alcohols divided by 2 = Sugar Alcohol
Total Carbohydrates - Dietary Fiber AND Sugar Alcohol = Net Carbs
Erythritol and xylitol have minimal impact on blood sugar and can fully be deducted from the total amount of carbs.
See the picture as a reference.
