There are many things that can help with dumping. One of the most important is to avoid sugar. Sugar comes in many forms and goes by many names so it is vital that you can recognize the ways that sugar can be “hidden” in food.
Sugar and all its processed forms lurk in more foods than most people know. If you are not paying attention, these hidden sugars could be holding you back from reaching your goals and also can be the reason you are dumping. Before you conclude that your post-op diet is not working, you may need to take a closer look at hidden sugars in the foods you’ve been eating.
Sugars can be disguised, and go by many other names. If you are careful you can almost eliminate them from your diet. In this post we will look at:
- Reading Food Labels
- Different Names for Sugars
- What about Sugar Alcohols
- Top Foods With Hidden Sugars
Reading Food Labels
Food labels can be tricky to read especially when some food manufacturers use misleading tricks to convince people to buy highly processed and unhealthy products.
Ingredients are always listed by quantity from the highest to the lowest amount. This means that the first ingredient on the list is what the manufacturer used the most of in the product. If you see sugar or one of the many names that sugar goes under, listed first put it back on the shelf. Nutrition labels will also state how many calories and how much sugar is in a serving size. Serving sizes are frequently much smaller than what people will actually consume in one sitting. Make sure you take into account serving size when you’re looking at sugar and carbohydrates in a product.
Sugar is listed by countless names, many of which you may not recognize. It is often labeled as dextrose, glucose, or fructose so it is vital that you have learned to read food labels. Manufacturers will also use several different types of sugar to hide the actual amounts. All of the sugars combined maybe the main ingredient in that product but if it’s broken down into different types of sugar it won’t be mentioned until farther down in the ingredient list.
One thing to make note of is to be wary of any foods with the following phrases on their label:
- No sugar added
- No refined sugar
- No added sugar
- 0g of added sugar
These all mean the same thing: there’s no sugar added during the food’s manufacturing process. But that does not mean the food is sugar-free.
If you see these claims on a product label, chances are it already has way too much sugar in it. The best way to avoid being misled by product labels is to make sure that what you’re eating has a very short ingredient list. Real, whole foods don’t need an ingredient list.
Different Names for Sugar
There are currently over 60 versions of sugar on the market. The vast majority of these, even those considered “natural sugars” or “natural sweeteners”, will raise your blood glucose levels. These are some of the names that you will want to look for when you are reading through food labels:
- Types of sugar: beet sugar, brown sugar, buttered sugar, cane sugar, caster sugar, coconut sugar, date sugar, golden sugar, invert sugar, muscovado sugar, organic raw sugar, raspadura sugar, evaporated cane juice, and confectioner’s sugar.
- Types of syrup: carob syrup, golden syrup, yacon syrup, high-fructose corn syrup, honey, agave nectar, vegetable glycerin, malt syrup, maple syrup, oat syrup, rice bran syrup, and rice syrup.
- Other added sugars: barley malt, molasses, cane juice crystals, lactose, corn sweetener, dextrose, crystalline fructose, dextran, malt powder, ethyl maltol, fructose, sucralose, fruit juice concentrate, galactose, glucose, disaccharides, maltodextrin, and maltose.
Many more names for sugar exist, but these are the most common.
What about Sugar Alcohols
Sugar alcohols are a popular sugar alternative. They sound good in theory. They have no calories and an incredibly sweet taste. But, once again, don’t be fooled. Some varieties contain enough net carbs to raise blood sugar and can cause dumping.
By law, all no added sugar and sugar-free foods must include the number of sugar alcohols (in grams) on the nutrition label. But many manufacturers have found a way around that. If they use more than one type of sugar alcohol in their product the amount in grams can be hidden under total carbohydrates instead of being listed on its own as sugar alcohol. This is just a loophole they can be used to trick people into purchasing things that are not as low in sugar as you think they are.
Just like with regular sugars there are many names that sugar alcohol can be listed under. Some of them include:
- Mannitol
- Aspartame
- Maltitol
- Sorbitol
- Splenda
- Xylitol
- Isomalt
- Lactitol
- Saccharin
- Allulose
Sugar alcohols work through your system slowly and they never fully digest. This is why they don’t have the same effect on your blood sugar levels as real sugar. Sugar alcohols have been recognized by the FDA as safe but there are a few side effects that you should know about especially if you consume them in larger quantities. The main side effects tend to be digestive issues such as gas and bloating. Having an excess of sugar alcohol has also been shown to have a laxative effect on some people. The reason for this is because sugar alcohols can ferment in your stomach and upset the normally healthy gut bacteria. If you do choose to have food that has sugar alcohol in it just be sure to limit the quantities so you don’t end up with health issues.
Top Foods With Hidden Sugars
If you want to reach your weight loss goals and also avoid dumping it’s important to know what foods have the most hidden sugars. Here’s a list of the top seven foods that often have higher sugar amounts than you would expect.
- Condiments – Many sauces contain a higher sugar content then you would imagine. Ketchup, barbecue sauce, and any Asian inspired sauces tend to be on the higher side when it comes to sugar. This is one of the reasons that I have recipes available for Low Sugar BBQ Sauce and No Sugar Added Ketchup. Be sure to check labels or you could end up with a lot more sugar than you bargained for.
- Protein Bars – Protein bars often contain honey, molasses, or even rice syrup which results in them having high sugar content. Often, they are also overly processed so be sure to check the labels before you purchase. If you are going to be adding protein bars to your diet make sure that you choose ones that are low sugar and high protein.
- Smoothies – What could be healthier than a green smoothie to boost your energy? Smoothies are great if they are packed with green vegetables and very few fruits or added sugars. The problem is many add fruit juices which can increase your sugar levels and cause you to dump. It’s usually a good idea to steer clear of store-bought smoothies and go with a homemade version so you can control how much fruit juice is going into your smoothie.
- Fruit – This was one of the harder things for me to cut down on after my bariatric surgery. Some of the higher sugar fruits are watermelon, grapes, peaches, pears, and plumbs. Of course, these are most of my favorite fruits. There are some fruits that are lower in sugar. Berries tend to be the fruits that are lowest in sugar especially the more tart ones such as cranberries, blackberries, and raspberries.
- Sugar-free Drinks – Many sugar-free drinks contain sugar alcohols which may increase your blood sugar and can cause digestive issues. There are some sugar-free drinks and powder mixes that are truly low sugar but it is important to read the labels.
- Vegetables – Are you as surprised as I am to find vegetables on this list? Some vegetables like sweet onions and sweet potatoes have the word sweet in their name so that’s a little bit of a clue as to the sugar content. Others like winter squash, carrots, and bell peppers are ones that you would not put in a high sugar category. One cup of these fruits may be enough sugar to cause you to dump. Most of us cannot handle a cup of food during the first few years after our bariatric surgery so this is not an issue. But you do need to remember that vegetables have sugar if you are using them in smoothies.
- Dairy – While dairy can be a great source of protein it can also be a way to sneak in way too many sugars. One glass of milk contains almost 8 grams of sugar so it’s important to watch your intake. Even light or low sugar yogurts still contain approximately 12 grams of sugar. If you are in the mood for yogurt reach for an unflavored Greek yogurt and double-check the label and ingredient list to make sure there are no hidden sweeteners. After bariatric surgery, many of us have also become lactose intolerant so dairy becomes a non-issue.
You’re practically a hidden sugars detective by now, that should help you avoid dumping. After a while, you may even be able to predict where to find lurking sugars before you make the mistake of eating them. This will help you stay on track with your life after bariatric surgery and avoid the pain of dumping. Make sure you check with your bariatric surgeon if you have any concerns about what you should be eating or if you are having trouble keeping food down.
Next week we will look at the best sugar substitutes to use after bariatric surgery.