As a certified nutritionist with over 19 years in the industry, one of the most frustrating things I see is when a client is doing her very best to make healthy choices but is duped by the food industry and their sneaky ways to sell more products. It is getting harder and harder to make the best choice when grocery shopping as we are overwhelmed by option, misled by labels and bamboozled by health claims.

Here are 5 foods that it can be easy to get caught out on and how to spot their sugar free versions:

1) Yoghurt

I love to recommend a great quality Greek yoghurt to my clients as a way to increase their protein intake, but choosing the right yoghurt can be tricky in the grocery store as there are so many options. Firstly, always look for the words ‘unsweetened’ on the label, as even plain yoghurt can contain sugar. Also, ‘made with real fruit’ doesn’t mean they haven’t added sugar too. If in doubt, always look at the ingredients label on the back to double check if there is added sugar (remember that food manufacturers can use many different names for sugars). If you are looking to lose weight then choose a low fat or no fat unsweetened Greek yoghurt, if you are looking to support general health then choose a full fat grass fed Greek Yoghurt.

2) Granola

Often thought of as a healthier alternative to cereal, granolas can be packed full of more than one type of so called ‘healthier sugars’ such as honey, maple syrup or honey (see this IG post for more details). And the packaging and labelling used for granola can be very misleading as they are often touted as ‘natural’, ‘healthy’ or ‘pure’ (yes, I’m calling out Purely Elizabeth here). Whilst there are some sugar free options available on the market they can contain sugar alcohols as a sweetener, so I recommend making your own at home.

3) Plant Based Milks

For the healthiest choice opt for plant-based milks that are labeled as unsweetened. These versions contain the natural sugars of the base ingredients only, without any extra sugar added. As with all of the examples in this email make sure you read the ingredients label instead of just the front of the package to check the ingredients. Great brands that I like include Elmhurst, Malk and Three Trees.

4) Nut Butters

I’ve been caught out when buying nut and peanut butters before, assuming that they didn’t contain any added sugar but finding out when I got home! Look out for lower fat versions as they can often contain added sugars and sweetened to compensate for the taste and the word ‘spread’ on the label (eg. peanut butter spread) may indicate the addition of other unwanted ingredients.

5) Smoothies and Acai Bowls

One of my Breakfast Smoothie recipes made at home? Perfection, and always free from added sugars. A store bought smoothie, even from your favourite juice bar? Beware of added sugars and sweeteners, especially coconut sugar and coconut nectar. As for Smoothie Bowls or Acai Bowls these can be even worse as the granola they are topped with often contains a number of added sugars (see above). If possible ask for a smoothie made from scratch so you can avoid the added sugars and include some fresh fruit for a little sweetness that won’t spike your blood sugar.

Want to learn more about sneaky sugars and how to master sugar cravings for good? Sign up for my free live masterclass here.