How to Cut Hidden Sugar Bombs.
You’re eating “clean”, skipping dessert, and choosing oat milk over cream. But the cravings are still there, your energy crashes every afternoon, and the weight just won’t budge.
The problem is often the sugar you don’t even realize you’re eating. The body doesn’t care if it comes from juice, dried fruit, balsamic glaze, or a “healthy” bar—sugar is sugar. And when it sneaks in throughout the day, it keeps hunger hormones active, and instead of being used as energy it gets stocked as fat blocking all your weight loss efforts.
Coco, The Healthy Weight Loss Coach, would always rather you enjoy sugar intentionally, when it’s truly worth it (learn more about Happy Calories), than have it silently sabotage your progress without you even knowing because sustainable weight loss starts with awareness, not restriction.
Here are the hidden sugar bombs that may be getting in your way and exactly what to do instead!
Fruits
Fruit is full of vitamins and fiber, but too much of it—or the wrong kind—can spike your blood sugar just like a dessert. Pressed juice is all sugar with no fiber. Dried fruit is concentrated sugar in every bite. Even too much fresh fruit can add up quickly, especially in the summer.
What to do: Stick to 1 to 2 servings of fresh fruit daily. That means one whole fruit or one cup per serving, with a focus on low- to medium-sugar fruits like strawberries, blueberries, raspberries, blackberries, grapefruit, kiwi, or apples.
Barista Lattes
Oat milk, almond milk, coconut milk, and barista blends are everywhere right now, but many are sweetened or thickened with added sugars (that’s what makes them foam better). A single iced latte can sneak in 10 grams or more. For reference, the recommended daily limit for added sugar is 24 grams for an adult. Just two of these drinks can hit that number before you’ve even had dessert!
What to do: Ask for unsweetened milk at your coffee shop or the least sweetened milk they have- no shame in asking for the barista to read the label for you (you are the one paying!). When home, choose unsweetened nut milk or organic full-fat dairy (if tolerated).
Balsamic + Other Salad Dressings
Balsamic glaze and honey mustard dressings are essentially diluted sugar, and most bottled salad dressings—even “light” ones—are loaded with added sugars to replace fat and boost flavor.
What to do: Choose salad dressings with ideally no added sugar (or less than 5 grams per serving) and stick to 2 Tablespoons per meal. Learn how to make your own in How to Make a Salad That Keeps You Full or go for Coco’s favorite store-bought options by Primal Kitchen.
Cocktails + Mocktails
Espresso martinis, mojitos, margaritas, spritzers—and even mocktails—feel light and refreshing, but they’re often loaded with sugar from syrups, juices, and sweet liqueurs. All that liquid sugar adds up fast and works against your goals.
What to do: Choose dry wines that are low-in-sugar (we love Avaline), simple martinis (dirty with no vermouth!) or clear spirits with soda water and lime. You can also experiment and remake your favorite drinks into something just better and equally satisfying like Coco’s Real Skinny Margarita.
Sweetened Dairy
Yogurt has a health halo, but most flavored versions are packed with sugar. Even options labeled “light,” “low-fat,” or “high-protein” often contain sweeteners that raise blood sugar and drive cravings.
What to do: Choose plain, unsweetened yogurt—whether dairy or plant-based—and add your own toppings like berries, cinnamon, or a sprinkle of nuts. Full-fat options help keep you full longer and support blood sugar balance, low-fat options might be lower in calories but will make you crash and over-eat later.
Granola + Cereal + Protein Bars
Granola, cereal and energy protein bars often look healthy, but they’re some of the biggest hidden sugar bombs. Even “natural” sweeteners like agave, dates, or maple syrup can cause blood sugar spikes, energy crashes and you guessed, weight gain.
What to do: Choose grain-free low-sugar granola (Purely Elizabeth), cereal sweetened with monkfruit (Three Wishes), and opt for protein bars with less than 5 grams of sugar and at least 12 grams of protein (IQ Bar).
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