Nutrition & Keto Basics

Hidden Carbs (Or: Why Your Salad Dressing is a Traitor)

You’re doing everything right. You’ve ditched the bread, you’re mainlining avocados, and you’re checking your macros like a hawk. But for some reason, you’re not in ketosis.

Welcome to the world of Hidden Carbs.

The food industry knows you want "Low Carb" or "Sugar-Free." They also know that fat-free food tastes like cardboard unless they add something to make it palatable. That "something" is usually a carbohydrate wearing a fake mustache and glasses.

The Usual Suspects

Where are these sneaky little jerks hiding? Everywhere.

  • Salad Dressings: "Balsamic Vinaigrette" sounds healthy, right? Check the label. It’s often loaded with sugar or honey to balance the vinegar.
  • Condiments: Ketchup is basically tomato-flavored syrup. BBQ sauce? Forget about it. Even some yellow mustards sneak in flour as a thickener.
  • "Sugar-Free" Creamers: Many of these use corn syrup solids or maltodextrin. Maltodextrin actually has a higher glycemic index than table sugar. Yeah, read that again.
  • Spice Rubs: If you’re buying pre-mixed taco seasoning or steak rubs, you’re often buying a lot of cornstarch and sugar.
  • Meat Products: Those "pre-marinated" chicken breasts or "maple" sausages? They aren't flavored with magic; they’re flavored with carbs.

How to Be a Label Detective

If you want to win this game, you have to stop looking at the pretty pictures on the front of the box and start reading the "Ingredients" list on the back.

  1. Look for the "-ose" family: Glucose, fructose, dextrose, lactose, maltose. If it ends in "-ose," it’s sugar.
  2. The "Starch" Trap: Cornstarch, modified food starch, and potato starch are all carb bombs used to make sauces thick and creamy.
  3. The 0.5g Loophole: In the US, if a serving has less than 0.5g of sugar, the company can legally list it as "0g sugar." But if you eat five servings (looking at you, heavy cream), you’re suddenly eating 2.5g of sugar you didn't account for.

The "I Don’t Have a Medical License" Disclaimer: Seriously, I’m just a guy with a hobby. If you are diabetic, these "hidden" carbs aren't just a weight-loss hurdle; they can be a legitimate health risk. Always consult your doctor or an endocrinologist. They can help you understand how these hidden ingredients affect your specific blood glucose levels.

Do Your Own Homework

  • Lustig, R. H. (2013). Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. (The deep dive into why sugar is everywhere).
  • Popkin, B. M., & Nielsen, S. J. (2003). "The Sweetening of the World's Diet." Obesity Research.
  • Goran, M. I., et al. (2013). "High fructose corn syrup and diabetes prevalence: A global perspective." Global Public Health.

Next time on Keto Corner: Electrolytes. We touched on them during the Keto Flu, but we’re going deep into why your body needs salt, potassium, and magnesium like a plant needs water.