If nutritional labels just said “sugar,” it would be easier to eliminate sugar, but they don’t, so it’s a challenge; you need to be on guard – especially on Phase 3.
If you are gaining, you might want to make sure that the foods and beverages don’t have hidden sugar in them. Sugar in one form or another is added to more products than you can imagine. There is a large number of variants of sugar – depending on the kind of processing that has occurred.
There are so many names for sugar creatively hidden in those labels so here is a list to get you started in identifying sugars and help avoid “unintentional” cheating. One general reminder is that anything ending in -ose is a form of sugar. Think glucose, lactose, fructose…you get it!
Corn syrup / Sweetener
High Fructose Corn Syrup
Muscovado or Barbados Sugar
Powdered or confectioner’s sugar
Sorghum or sorghum syrup