Diabetes: Label Reading & Sugar Content

If you’ve been reading my posts, you know I’m going on this Whole30 journey. Doing so, I’ve had to read MANY food labels and decipher through all of the jargon. So i’m here to break it down for you for the sake of your blood sugar and to keep it in check.


We’ll start with your sauces- everyone loves a good dipping! The ones that contain more than 1 gram of sugar per serving (which is about a tablespoon) include the following:

  • Barbecue sauce
  • Honey Mustard
  • Ketchup
  • Tartar sauce
  • Ranch dressing
  • Steak sauce
  • Cocktail sauce
  • Honey
  • Teriyaki sauce
  • Worcestershire sauce

There are several sauces that you can DIY at home without all the extra sugar. My go-to for this is Pinterest where there are tons of recipes to search through.

Sauces that contain 1 gram or less of sugar per serving include these:

  • Hot sauce
  • Horseradish
  • Yellow mustard
  • Mayonnaise
  • Salsa
  • Whipped salad dressing
  • Soy sauce


There are all types of different brands of soup and different “healthier” options out there. Just be careful not to be fooled. There are several different food options that read “Healthy Requests” and “Healthy Choice” and still contain added sugar.

I don’t know if it’s just me, but I NEVER would have thought to think that soup included sugar. My immediate thought is, “BUT WHY!?!” Why on earth would they put sugar in it, well.. it’s because that is what we are all use to eating and if it doesn’t taste “good” people won’t buy it.

Since there are so many variations of soups and different types out there, I’m not able to give you the exact brands that contain the most sugar content because we would be here all year. I just don’t want you to be caught off guard when you think you’re picking a healthy option because that is how the fancy labels reads. Just flip it over to the not so fancy side with the black and white nutritional label and read the facts.

I know we are talking about Diabetes and blood sugar, but pretty please, note the amount of sodium that each soup contains. I know a lot of patients who have Diabetes may also have high blood pressure.

Your best bet is to make soup at home so you know what you’re putting into your body and there’s no added nonsense in it that you don’t necessarily need…. like sugar or extra salt (sodium).


I have recently found out that the reason that everyone loves bacon is because of all the sugar in it. I tried some sugar free bacon and it was definitely not the same experience. You will be hard pressed to get lucky and find a sugar free bacon in your freezer unless you planned ahead.

This is the brand I get at the grocery store, but unfortunately with the snowmagedon that rained down on Saint Louis this weekend, the entire store was empty.

I checked every single bacon package and all of them had sugar in them. I even checked the turkey bacon, thinking that would be a better option- NOPE.

There are hot-dogs and sausages that also contain sugar. Applegate (brand above) also makes hot-dogs and sausages without added sugar. Another brand you can check out is Pederson’s.


Although there’s no nutrition label plastered on the back of a fruit, they do contain naturally occurring sugar and carbohydrates. Carbohydrates convert to sugar once you eat it so it’s right up there with eating straight sugar.

A few examples of fruits that are low in carbohydrates and sugar are listed below:

  • Watermelon
  • Strawberries
  • Cantaloupe
  • Avocado
  • Honeydew
  • Peaches

If you have any additional questions be sure to drop a comment below. I hope this was helpful for someone. For my newbies here, be sure to join the community so we can connect! Talk to y’all tomorrow when I give you the update on my Whole30 week 1 update.


Your Advocate for Health & Hope

References: Berkeley Wellness

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