The Hidden Sugars to Avoid on the Carnivore Diet: A Comprehensive Guide

Sunrise Over Mauritius Sugar Cane Fields

For those following the carnivore diet, one key goal is to remove all plant-based foods and unnecessary sugars from your diet. This approach not only simplifies eating but can also help reduce inflammation, stabilize energy levels, and curb cravings. However, many foods marketed as “natural” or “organic” still contain hidden sugars. Even within common animal-based products like meat and dairy, sugars can slip in—sometimes hidden under different names.

This comprehensive guide will explore how sugar affects the carnivore diet, where it might be hiding in carnivore-approved foods, and strategies to avoid it

Why Avoid Sugar on the Carnivore Diet?

Cutting out sugar is foundational for many people following a carnivore diet, as even small amounts can disrupt the intended benefits:

1. Insulin Spikes: Sugars cause spikes in insulin, which, when frequent, can make it harder to maintain steady energy levels and stall weight loss or metabolic balance.

2. Increased Inflammation: Sugar can be inflammatory, contributing to joint pain, gut issues, and other inflammatory responses.

3. Cravings and Hunger: Even small amounts of sugar can stimulate cravings and hunger, making it harder to stick to a strict animal-based diet.

   
   

These factors not only disrupt progress but can also work against the physical and mental benefits sought on the carnivore diet, such as stable energy, improved digestion, and reduced cravings. So, where are hidden sugars most likely to appear?

Hidden Sugars in Meat Products

In the world of processed meats, hidden sugars are surprisingly common.

1. Processed Meats (Bacon, Sausages, Deli Meats)

• Where Sugar Hides: Processed meats often contain sugars or sugar-based additives for flavoring and preservation. Common hidden sources include dextrose, cane sugar, and even fruit-based powders. For example, bacon may be cured with sugar, and some sausages or deli meats use honey or brown sugar for added flavor.

• How to Avoid It: Look for “sugar-free” or “no sugar added” labels, and check the ingredient list carefully. Brands like Pederson’s Natural Farms offer sugar-free meat products.

  
  

2. Organic Hot Dogs and Sausages

• Where Sugar Hides: Even organic or natural hot dogs sometimes contain sugar, often in the form of fruit powder additives, such as cherry or apple powder, to help with natural preservation. While these are healthier than artificial preservatives, they still introduce sugars.

• How to Avoid It: Check the ingredient list for any fruit-based powders or concentrated juices. Teton Waters Ranch, for example, offers “no-sugar-added” hot dog options that are generally carnivore-safe.

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3. Beef Jerky and Meat Sticks

• Where Sugar Hides: Many jerky products are sweetened with sugar, honey, maple syrup, or fruit juice to enhance flavor and improve shelf life. Even small amounts of sugar can add up, especially if jerky is a go-to snack.

• How to Avoid It: Opt for brands like Carnivore Crisps or Mission Meats, which offer sugar-free jerky and meat sticks. Always choose products that explicitly list “no added sugar” to be sure.

  
  

Hidden Sugars in Dairy Products

Dairy products are a common part of many carnivore diets, but even unsweetened dairy contains some naturally occurring sugars, specifically lactose. For those on a strict carnivore diet, understanding where sugars hide in dairy products is essential.

1. Milk and Lactose-Free Milk

• Where Sugar Hides: Regular milk contains lactose, a natural sugar. Even in lactose-free milk, the lactose is simply broken down into glucose and galactose, which still have a similar impact on blood sugar levels.

• How to Avoid It: If you’re following a strict carnivore diet, it might be best to avoid milk altogether or use small amounts of heavy cream, which contains minimal lactose and sugars. Additionally, fermented dairy like cheese may be better tolerated, as fermentation reduces lactose content.

  
  

2. Flavored or Pre-Sweetened Dairy Products

• Where Sugar Hides: Flavored or pre-sweetened yogurts, creamers, and even some seemingly plain yogurts often have added sugars. Look out for ingredients like cane sugar or fructose.

• How to Avoid It: Choose plain, full-fat dairy options with no added sweeteners, or look for products labeled “unsweetened.” If you’re sensitive to even natural sugars, aged cheeses (such as cheddar or Parmesan) contain little to no lactose.

  
  

Hidden Sugars in Supplements and Additives

1. Bone Broth:

   • Where Sugar Hides: Store-bought bone broths can contain sugars added for flavoring, or natural sugars from vegetable ingredients like carrots or onions.

   • How to Avoid It: To keep your broth carnivore-friendly, look for bone broths made exclusively with bones, salt, and water. Making your own at home is another way to ensure complete control over ingredients.

     
     

2. Electrolyte Supplements:

   • Where Sugar Hides: Electrolyte powders and tablets often contain sugars or artificial sweeteners, making them unsuitable for a strict carnivore diet.

   • How to Avoid It: Choose unsweetened electrolyte supplements or make your own electrolyte drink with salt and water. Brands like Redmond Real Salt and LMNT offer unsweetened options.

     
     

Tips for Staying Sugar-Free on the Carnivore Diet

Avoiding sugars on the carnivore diet may seem challenging, but with a few best practices, you can keep your meals sugar-free and carnivore-compliant:

1. Stick to Fresh, Whole Cuts of Meat: Unprocessed cuts like beef, lamb, chicken, and pork are least likely to contain any added sugars.

2. Make Your Own Broth and Jerky: Preparing your own bone broth and jerky at home allows you to control all the ingredients, ensuring no hidden sugars slip in.

3. Check Labels Thoroughly: If you’re buying processed items, choose those with “no sugar added” or “unsweetened” labels, and read ingredient lists carefully for hidden sugars. When in doubt, contact the manufacturer for details.

   
   

Alternatives for Carnivore-Friendly Products

When shopping for sugar-free meat and dairy products, try these brands to stay carnivore-compliant:

• Pederson’s Natural Farms: Known for sugar-free bacon, sausage, and deli meats.

• Carnivore Crisps: Offers pure, dehydrated meat snacks with no additives.

• Mission Meats: Provides grass-fed, sugar-free meat sticks, ideal for carnivore snacks.

• Grass-Fed Heavy Cream: If you tolerate dairy, heavy cream is a lower-sugar alternative to milk with minimal lactose.

  
  

Final Thoughts: Vigilance is Key to Staying Sugar-Free

The hidden sugars in some animal-based products can disrupt the benefits of a carnivore diet, so staying vigilant is essential. Even natural sugars in dairy or processed meats can impact blood sugar levels, cravings, and inflammation, working against the health benefits many people seek in a carnivore lifestyle. By sticking to fresh cuts, choosing products carefully, and understanding label language, you can keep your diet clean and truly carnivore-compliant.

Sources:

• Carnivore Aurelius, "Hidden Sugar in Processed Meats."

• Dr. Ted Naiman, "Why Milk and Lactose-Free Milk Still Contain Sugars."

• Redmond Real Salt, "Ingredients in Electrolyte Supplements."