The Hidden Sugars Sneaking Into Your “Healthy” Foods

G'day mate,

Over the weekend I was crewing my mate Jon Corne at the Leadville 100. When you’re in the support crew, you’ve got one job: keep them upright with fuel. At 2 AM I found myself handing him Oreos and sugar-loaded drinks thinking, this is the only time I’d ever feed someone this much sugar. Out there, sugar is survival.

But here’s the twist: many of us are unknowingly eating the same kind of sugars in everyday “healthy” foods. We’re not running 100 miles… yet we’re fueling like we are — and our energy, hormones, and metabolism are paying the price.

That’s why today I’m giving you Hidden Sugars 2.0 — how to spot where sugar is sneaking in and the simple rule to know instantly if it’s fueling you… or draining you.

In this weeks Newsletter (4 min read)

🔍 The everyday foods secretly loaded with sugar (even the “healthy” ones)

⚖️ My simple Sugar-to-Carb Rule to know if it’s fueling you or draining you

🕒 When sugar helps performance… and when it does the most damage

If your mate is trying to clean up their nutrition without losing performance, share this link with them. Make sure they subscribe to earn a prize!

The Hidden Sugar Offenders

Here’s the problem: food companies know we’re looking for “healthy” options, so they sneak sugar in under friendlier names — cane juice, brown rice syrup, agave nectar, maltodextrin. The result? You’re eating way more sugar than you think.

Some shockers:

• Acai bowls – A café bowl can rack up 50–60g sugar. Perfect mid-race, not so much mid-Zoom call.
  

• Flavored yogurts – Often 20g+ sugar in a single tub. Always check labels.
  

• Granola & cereals – “Wholesome” crunch, but 12–20g sugar per cup.
  

• Protein bars – Marketed as fuel, but many pack 15–25g sugar — essentially a candy bar with protein powder sprinkled in.
  

• Sauces & dressings – BBQ sauce averages 12g sugar in 2 tbsp. Even “light” salad dressings often hide 5–10g.
  

• Nut butters – Some brands sneak in 3–4g sugar per tablespoon.

The trap isn’t the sugar itself. It’s the accumulation. A flavored yogurt at breakfast, protein bar mid-morning, and a salad with dressing at lunch — you’ve already doubled or tripled your daily sugar target before dessert.

So, How Much is Too Much?

Most advice gets vague — “limit sugar,” “cut back,” “choose better.” Not helpful. Let’s get specific.

The World Health Organization recommends keeping added sugar under 10% of daily calories, and ideally closer to 5%. For most people, that’s 25–50g per day.

But here’s the game-changer — my Sugar-to-Carb Ratio Rule.

When you look at a label:

• If added sugar makes up more than 20% of the carbs listed, red flag.

• Under 10%? Safe zone.

Example: If a bar has 30g carbs and 15g sugar, that’s a 50% sugar-to-carb ratio. Translation? It’s dessert in disguise.

Once you start applying this ratio, you’ll see why so many “health foods” don’t live up to the label.

When Sugar is Actually Your Friend

Sugar isn’t always the villain. In the right context, it’s one of the quickest, most effective fuels you can give your body. Athletes rely on it to top up glycogen before training, power long sessions (30–60 g/hour), and drive nutrients into muscle for recovery after.

But even if you’re not chasing a finish line, the same principle applies:

• After tough workouts or long active days – a little sugar paired with protein speeds up recovery. Think fruit with Greek yogurt or honey stirred into a smoothie.

• When you’ve gone too long without eating – if you’re lightheaded, irritable, or “hangry,” a small sugar hit (like a banana or a splash of juice) can quickly stabilize blood sugar while you get to a proper meal.

• During mentally demanding tasks – your brain runs on glucose, so a touch of natural sugar (berries, dark chocolate, even a teaspoon of honey) can sharpen focus.

• In emergencies – for anyone with hypoglycemia, sugar is literally lifesaving.

Bottom line: sugar is a tool. Athletes may need gels in extreme moments — everyday legends are better off sticking to whole-food sources like fruit or a drizzle of honey for quick fuel without the crash.

Quick Label Cheat Sheet (Ranked: Worst → Better in Moderation)

Food companies know “sugar” is a dirty word — so they hide it behind friendlier names. When you’re scanning labels, here’s what those ingredients really mean:

• 🚫 High Fructose Corn Syrup (HFCS) — ultra-processed, heavily linked to insulin resistance and fat storage. Top of the avoid list.

• ⚠️ Maltodextrin — digests faster than sugar, spiking blood sugar hard. Fine for race-day fuel, not daily snacks.

• ⚠️ Agave Nectar — up to 90% fructose. Won’t spike blood sugar fast, but puts pressure on your liver if overused.

• ⚠️ Brown Rice Syrup / Malt Syrup — common in “energy” bars and granola. High glycaemic index and racks up quickly.

• ✅ Cane Juice / Cane Crystals — still sugar, just easier to track/manage. Not a health food, but better than its ultra-processed cousins in moderation.

Legendary Rule of Thumb:

If it looks like science class (HFCS, maltodextrin) → avoid.

If it sounds like sugar (plain cane sugar, honey, or fruit) → you can manage it in moderation.

Recipe: Legendary Orange Chicken Click HERE

Orange chicken at restaurants is usually loaded with hidden sugars — sticky sauces with 20+ g per serving. This version gives you the same sweet-savory hit using real ingredients (orange juice, honey, ginger), so you get the flavor and performance benefits without the crash. Bonus, it also boosts testosterone.

Calories: 430 I Protein: 32 g I Carbs: 15 g I Fat 26 g

Quick Notes

🍓Want to get a handle on your sugar intake? I’ve been quietly building something that’s coming soon. It’s going to make dialing in your nutrition quicker, clearer, and way more doable. Stay tuned — I’ll be sharing details with you legends first.

🍝 I’m heading to Europe this weekend for something really exciting with Food Network (you may be seeing me on your TV soon)

📺 Want to see how to train for a marathon PR? Check out my latest Youtube episode where I breakdown my Build to Berlin HERE

#EatGoodFeelGood

DC