Yes, label checking for sugar sounds kind of anal or old fashioned, but rest assured, if you’re attempting to lose weight, or reverse diabetes, it’s a must. Let me explain.

After watching a docu-series online, iThrive by Jon McMahon, a month or so ago, I learned that there are 56 names for sugar!!! This could be one reason why those of us who strenuously perform label checking at the grocery store, have still found it difficult to lose weight.

What’s even more surprising is that out of those 56 names for sugar, only 9 are controlled by the FDA!

I’m fed up of fat corporations lying to us!

When we lived in hunter gatherer societies we did not have access to sweet foods daily. We may have sought out berries or grapes on a vine, or fruit and nuts on trees, but for the most part we ate leafy, tuber, or root vegetables, along with the occasional meat from killing an animal, and of those, the majority of the meat coming from easily caught, and more readily available small wild animals and fish.

I strive to live a wholly vibrant lifestyle, so hears to you and I learning more about how “they” sneak sugar into our foods, much of the time without our ever having a clue!

Stay tuned, because at the end I’ll give you a couple of my hacks for making tea and condiments without any added sugars!

Here are the other names for sugar (so you’ll know which ones to avoid) and I’ve alphabetized them for your convenience:

  • Agave
  • Barbados Sugar
  • Barley Malt
  • Beet Sugar
  • Blackstrap Molasses
  • Brown Sugar
  • Buttered Syrup
  • Cane Juice Crystals
  • Cane Sugar
  • Caramel
  • Carob Syrup
  • Castor Sugar
  • Confectioner’s Sugar
  • Corn Syrup
  • Crystalline Fructose
  • Date Sugar
  • Demerara Sugar
  • Dextran
  • Dextrose
  • Diastatic Malt
  • Diatase
  • Ethyl Maltol
  • Evaporated Cane Juice
  • Florida Crystals
  • Fructose
  • Fruit Juice
  • Fruit Juice Concentrate
  • Galactose
  • Glucose
  • Golden Sugar
  • Golden Syrup
  • Grape Sugar
  • High-Fructose Corn Syrup
  • Honey (*Possible natural medicinal qualities in some)
  • Icing Sugar
  • Invert Sugar
  • Lactose
  • Malt Syrup
  • Maltodextrin
  • Maltose
  • Maple Syrup
  • Molasses
  • Muscovado
  • Organic Raw Sugar
  • Panocha
  • Raw Sugar
  • Rice Syrup
  • Refiner’s Syrup
  • Sorghum Syrup
  • Sucrose
  • Sugar
  • Treacle
  • Turbinado Sugar
  • Yellow Sugar

Be aware that most low sugar diet proponents call for us to only consume foods that contain less than 5 grams (5g) of sugar.

I switched to KIND bars, for my protein bar snack, after following author, fitness and aerobics instructor, JJ Virgin’s Elimination diet (October 2016). I also found several other foods that I could snack on and cut a lot of the hidden sugars out of my day-to-day diet.

Here are a few of the other nutritious snacks that have less than 5g of sugar per serving:

  • Roasted chick peas
  • Edamame
  • Seaweed crunchy snacks
  • Unsweetened coconut (I eat two or three handfuls when the urge strikes.)
  • Pumpkin bars or smoothie
  • Veggie chips (homemade or check the label, especially for serving size!)
  • Popcorn (though unless organic, I stay clear of any corn due to it being one of the most heavily GMO kind of crops.)
  • Dark chocolate
  • Walnuts, Almonds, or your favorite nut

Also if you love fruit, raspberries have less sugar than grapefruit! You can have 1 C of raspberries for 5 grams of sugar–half a grapefruit has MORE sugar!

Did you know that ever condiment I checked in our local grocery store, contained sugar? I was shocked! I couldn’t find one ketchup, mayonnaise, or mustard that didn’t contain sugar, or at least vinegar. Not one!

If the name of a sweetener ingredient ends in “ose”, it’s another name for sugar.

Being that I restrict my vinegar to only apple cider vinegar (ACV), I had to find a recipe that worked for me, that I liked, so that I could have mustard.

Here’s the homemade mustard recipe I use often that contains no sugar, and no vinegar! I initially followed a Hot Mustard Sauce recipe and found it was a bit too spicy for me and called for a couple ingredients that I didn’t keep on hand. So, I used a bit of creativity and came up with the following modified version. Lots of love and thanks for the original though to Anna Maria Clement Ph.D, N.M.D. of Hippocrates Health Institute for the original recipe, “Hot Mustard Sauce” from her book, “Healthful Cuisine” published in 2013 that I’ve been using for the last couple of years. Highly recommend it!

Sheila’s modification: “Easiest No Sugar, No Vinegar Mustard”

  • 1 T flax seed (grind the seeds first, in your high speed blender)
  • 1/2 C of mustard seed powder (available in the spice section of my grocery stores)
  • 1/2 t ground turmeric spice
  • 3/4 C water
  • 1/4 C coconut oil or olive oil (highest grade you can afford)
  • 1 T Tamari (or soy sauce if your body can handle soy)

In my Vita-mix, I grind the flax seeds first, then add the mustard seed and grind on high again. After that, I add the turmeric, water, and Tamari and blend again. I drizzle the coconut oil (liquid state, warm it if it has hardened in the jar) or olive oil into the blender.

You’d be surprised how long this stays good in the fridge! I put mine in a glass jar and use it for 2 or 3 weeks.

In place of mayo, try smashing an avocado! How easy is that? Don’t think you like avocados? Think again. Try it on your next sandwich and then comment below to tell us what you think! If you’d like it smoother, blend the avocado with some fresh squeezed lemon juice, little bit of water, and/or some Coconut Aminos (You’ll find that in a tall glass bottle where soy sauces or vinegars are usually sold.)

Be sure to let us all know in the comments what you discover!

The reason I needed to find condiments without vinegar? Because I have been on the Dr. D’Adamo Blood type diet for more than a year, and while I’ve felt better physically, it hasn’t helped me lose much weight. The best part of this diet has been discovering that I actually could do without a lot of high calorie and unhealthy foods (like the fried chicken at Publix). I didn’t lose as much weight as I had thought I would though.

Then, I got a free calorie counting app for my iPhone (called, Lose It!) and meticulously tracked every morsel of what I consumed for the last four months.

In the first two months I released about 10 pounds (about 18 pounds now), but not nearly what I thought I would lose by tracking my calories and sticking to a 1200 calories a day. I’m sure I had consumed closer to 2,000 calories per day—prior to tracking my caloric intake.

To our better health and longevity!

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available now.

I am available to come to your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural healthy lifestyle business for books signings and lectures. For information on both of my books, visit my Amazon author’s page — Click here.

If you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it.

I am interested in participating in any raw and living food’s festivals in Florida – if you would like to reach out to me to help you get that going!

Send me an email and keep in touch.

To learn more about me Click Here –>> Take it upon yourself to be healthy, joyful, vibrant, and beautiful.

UPDATE 9/12/2018:

The book that’s been in the making for 13 years, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here:

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

P.S. If you find this blog informational, won’t you consider a small donation to keep it going? PayPal.Me/SheilaMurrey


2 thoughts on “Label checking: Sugar!

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