Many people quit soda and candy and still don’t improve as much as they expect: cravings remain, hunger returns quickly, and fat loss feels hard. Often the reason is hidden sugar, which doesn’t always look like “sugar” on your plate. It can show up as starch (which the body breaks down into glucose) or in “healthy” products that seem harmless. The goal isn’t lifelong dieting—it’s knowing where the problem is and designing a change you can sustain.
Sugar, starch, and addiction: the uncomfortable part
When people hear “sugar,” they often think only of table sugar. But the body also gets glucose from starch. Practically:
- Added sugar: enters quickly and often drives appetite
- Starch (bread, rice, pasta, potatoes, cereal): breaks down into glucose and can create similar spikes
Many people also notice a dependence pattern: the more sugar or refined starch they eat, the more they want. If you cut sharply, there can be a short “withdrawal” phase (irritability, headache, fatigue, cravings) that typically lasts days, not months.
Where sugar hides in real life
Here are common places it sneaks in—even in “clean” diets:
1) Juice and “natural” drinks
Fruit juice, even “100%,” concentrates sugar and doesn’t provide the same satiety as whole fruit. A few glasses add up quickly.
2) Bread (including whole‑grain)
Many whole‑grain breads are still starch‑dense. Two slices can be a significant carb load, especially with jam or sweetened coffee.
3) Cereal and granola
Even when labeled “no added sugar,” these foods are often flour or flakes—mostly starch. And real portions are usually larger than the label suggests.
4) Potatoes and tubers
They’re mostly starch. Not “poison,” but if your goal is fewer cravings or lower glucose swings, quantity and frequency matter.
5) Rice, pasta, and grain staples
These are classic “diet basics,” yet they can keep the hunger‑craving loop going if you’re sensitive to spikes.
6) Milk
Lactose is sugar. You don’t necessarily need to remove dairy, but large amounts of milk can add sugar without you noticing.
7) “Fitness” bars
Many protein bars are, in practice, carb bars with a bit of protein. If they trigger more hunger, that’s useful feedback.
How to spot it on labels (without obsessing)
Three quick rules:
- Look at total carbs per serving and ask if the serving size is realistic
- Check added sugars, and also names like syrup, maltose, dextrose
- Watch your response: if a food makes you hungry an hour later, it’s not a good daily default
Strategy: reduce sugar without suffering
The most common mistake is cutting too hard and rebounding. Better: lower exposure and raise satiety.
1) Protein in the first meal
A protein‑forward first meal often lowers cravings for the rest of the day. Simple options:
- Eggs with plain yogurt
- Tuna or chicken with salad
- Fresh cheese with nuts
2) Beverage swaps
If you drink juice or sweetened beverages, change that first. Use water, sparkling water, tea/coffee without sugar, or taper sweetness gradually.
3) Carbs “by choice,” not “by default”
Instead of bread or pasta out of habit, choose carbs when they add value (for example, after training, or measured portions) and prioritize vegetables and less refined foods.
4) A plan for late afternoon and night
Cravings often hit when you’re tired. Build a simple plan:
- Dinner with protein and vegetables
- A “no sugar” dessert only if it doesn’t trigger you (e. g., plain yogurt with cinnamon)
- If you’re truly hungry, eat something satiating—not something that opens more hunger
What to eat when a craving hits
If you feel an urgent pull toward sweets, try one exit (pick one, not all):
- A glass of water and a 10‑minute pause
- Plain yogurt or fresh cheese
- Whole fruit (better than juice) plus a small handful of nuts
- A simple protein‑heavy meal if the craving is “hunger in disguise”
The goal is to break the impulse without extreme restriction.
A simple 14‑day plan
- Days 1–3: remove sugary drinks and juice
- Days 4–7: switch breakfast to protein + whole foods
- Days 8–10: reduce bread/cereal/pasta to 0–1 time per day, with a defined portion
- Days 11–14: replace snacks with satiating options (whole fruit, plain yogurt, nuts, fresh cheese)
During these two weeks, prioritize sleep and walking after meals. That reduces spikes and makes self‑control easier.
Conclusion
Hidden sugar isn’t a conspiracy—it’s a modern pattern. Juice, bread, cereal, pasta, milk, and bars can keep cravings and glucose spikes going even if you “don’t eat sweets.” The way out isn’t perfection, it’s strategy: protein first, sugar‑free drinks, carbs with intention, and a plan for the hard hours. For most people, if you stick with it long enough, urgency fades and appetite becomes more predictable.
Knowledge offered by Dr. Ken Berry