The Complete List of Hidden Sugars, Gluten, and Bad Fats Commonly Found in Ingredients

August 08, 2019 Dr Daryl Gioffre

Do you ever look at a list of ingredients on a supposed “health food” and wonder, “Is this really good for me?”

If you haven’t, I’m sorry to see you need to, because over 80% of the packaged foods you buy in the grocery stores comes with hidden sugars!

With more and more foods being marketed as nutritious, it’s only gotten more confusing.

Many of those wannabe healthy foods – including some of those specifically stating they are keto, paleo, sugar-free, organic, or gluten-free – are a different story when you look closely at the ingredients.

But even when you read each and every word, it can be very easy to miss ingredients that mean sugar, artificial sweeteners, gluten, and unhealthy fats.

In fact, on the lists below, there are 109 different names and ingredients in all!

That’s a lot to look out for, which is why it’s important that you check labels carefully, especially on foods that are likely suspects including:

Breakfast cereals
Cookies
Snack foods and other processed foods
Soda and other carbonated beverages
Chewing gum
Chewable vitamins
Desserts and dessert mixes
Diet foods and sugar-free foods
Protein bars and breakfast bars
Juices
Jam
Yogurt

And among those foods, what many people don’t realize is that the same ingredient list can have 3 or 4 different types of sugars (and some, even more!), and 2 or 3 bad sources of fat!

So keep this list at the ready next time you’re at the grocery store wondering just how good for you a food really is.

Hidden Sugars & Sweeteners

Artificial:

Keep in mind there are literally thousands of chemical compounds of artificial sweeteners, so this is not a definitive list. Beware of any ingredient that contains any part of the following words:

Aspartame
Equal
Erythritol
Isomalt
Maltitol
Nutrasweet
PureVia
Saccharin
Sorbitol
Splenda
Sucralose
Sugar alcohol
Sweet One
Sweet’n Low
Tagatose
Truvia
Xylitol

Derived from sugar:

Brown sugar
Cane juice/dehydrated cane juice
Cane sugar/cane sugar extract
Caramel
Carob syrup
Caster sugar
Confectioner’s sugar
Demerara sugar/raw sugar
Dextrose/dextran
Fructose (the worst sugar of them all)
Galactose
Golden syrup
Glucose/glucose solids/gluco-malt
Invert sugar
Lactose
Malt/malt syrup/maltose/maltodextrin/ethyl maltol
Muscovado sugar
Molasses
Panela
Rapadura
Refiners syrup
Sorghum syrup
Sucrose
Treacle
Turbinado sugar

Derived from other natural sources (but still sugar!):

Agave nectar
Barley malt syrup
Beet sugar
Brown rice syrup
Coconut sugar
Corn sugar
Corn syrup/corn syrup solids
Date sugar
Fruit juice concentrate
Fruit sugar
High fructose corn syrup
Honey (including raw honey)
Karo
Maple syrup
Palm sugar

Look for organic liquid stevia or lo han berry (AKA monkfruit) instead of all of these ingredients.

Hidden Gluten

The good news in this category is that more and more foods are now labeling that they are either gluten free or that they contain gluten.

Here is the most important thing you need to know – there is NOTHING free about gluten-free! In fact, there are over 400 types of gluten, other than the ONE called ‘gliadin’ that you find in wheat, barley, and rye.

You see, to be considered gluten-free, gliadin is the ONLY gluten protein that it needs to be free of. But ad I JUST mentioned, there are over 400 other kinds of gluten, and this is WHY many people who are on a gluten-free diet are NOT getting better!

This is why people suffering with Celiac, are NOT getting better.

In fact, 41% of gluten-free products pulled from the grocery store shelves contain enough gluten to cause enough damage to those with gluten sensitivity!

So we can’t trust the labels, as gluten can appear in everything, so it’s important you know what to look out for other than the basics like wheat and gluten.

Bleached flour
Bread flour
Bulgur
Couscous
Durum
Farro
Gluten
Hordeum vulgare (scientific name for barley)
Kamut
Malt/ malt extract/ malt syrup/ malt flavoring/ malt vinegar
Modified food starch (may contain gluten)
Secale cereal (scientific name for rye)
Seitan
Semolina
Spelt/triticum spelta
Triticum vulgare (scientific name for wheat)
Triticale
Rye
Vegetable protein/ hydrolyzed vegetable protein (may contain gluten)
Wheat
Wheat bran
Wheat flower
Wheat germ/wheat germ oil/ wheat germ extract
Wheat protein/hydrolyzed wheat protein
Wheat starch

Hidden Bad Fats

Oils:

Corn/Canola oil
Cottonseed oil
Flax seed oil
Grapeseed oil
Hydrogenated vegetable oil
Peanut oil
Safflower oil
Soybean oil
Sunflower oil
Walnut oil  
Wheat germ oil

All roasted nuts
Corn
High fructose corn syrup
Margarine
Mayonnaise
Peanuts and peanut butter
Popcorn
Processed food like cookies, crackers, candy, granola/granola bars, pie crusts, frozen pizza crusts, and pastries
Shortening
Soy (tofu, soy milk, soybeans, edamame) 
Store-bought salad dressings
Sunflower seeds (These seeds are a good source of omega-3s, but they are also very high in omega-6 fats, so consume in moderation.)

Other Products:

Animal Fats:

Beef
Dairy (indirect source) — a majority of the animals are fed unhealthy grains and omega-6 fats to “beef” them up. These foods are a major contributing factor to the dangerous levels of inflammatory omega-6 fats. Many people’s omega-6 fats are too high due to this source.
Eggs
Farmed fish, including salmon (5 times higher in omega-6 fats than wild-caught)
Hot dogs (vegetarian, turkey, and chicken) 
Poultry

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GET OFF YOUR ACID!

Dr. Daryl