Video: Sugar Shocker (Part 2)

November 7th, 2013 at 6:06 am
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Thanks you for all of your comments on the first video in my Sugar Shocker series! It has been a blast to put these videos together. I am learning and being reminded of so much right along with you.

Many of you asked for healthier alternatives to traditional sugar-packed foods, so today we’re going to take a look at how to get the sugar out of breakfast. Kick back, relax, and enjoy. And as usual, prepare to be shocked!



Can’t see the video? Click here to watch it on YouTube.


Now if you are wondering how on earth I came up with those staggering carb and sugar numbers in the oatmeal breakfast, I want to be completely transparent and show you the breakdown in print so that there is no cause for skepticism! I calculated the numbers with a popular online food database. Here’s the breakdown:

  • 1/2 cup (dry) old-fashioned rolled oats: 25g carbs | 1g sugar
  • 1/2 medium banana: 14g carbs | 7g sugar
  • 2 tablespoons raisins: 13g carbs | 11g sugar
  • 1 (6 oz) carton low-fat peach yogurt: 25g carbs | 25g sugar
  • 1/2 cup organic apple juice: 14g carbs | 12g sugar


Add all of this up and you get 91g carbs and 56g sugar.

See? I’m not exaggerating.


Other videos in this series:


Questions, comments, feedback? Leave a comment! I love hearing from you. Let’s chat.



  1. Wow! Love your videos. Continues to keep me focused on healthy choices.

  2. Stephanie said on November 7, 2013 at 9:21 am

    Awesome video!!! Listening to the sugar content of these “healthy” foods, brings truth to the fact that you can never stop learning. This is SO good for me to watch – it just makes my resolve stronger to keep doing what we are doing, and try to do it even better. For me, sugar = pain. I react to it in this way, so I avoid it. (Although I do eat fruits and veggies in abundance) The children, though, have sugar in their diets in what looks like limited amounts until you spell out the math on a video like this. The snicker bar analogy really hit home. I am excited to try to limit sugar even more in our house! It is a huge culprit to the failing health of Americans.
    Another good breakfast is dinner leftovers – it is usually what I choose since we are all egg free. We make berry and green smoothies a lot too, and add nut butter and seeds for protein, and coconut oil for fat.
    Can’t wait to see your snack food ideas! Thanks for all your work on this!
    P.S. Love the pretty class for your smoothie!

  3. Another great video! Lately my breakfast has been Greek yogurt (full fat!), mixed with fruit and nuts – or one of your carrot granola balls if I have them in the freezer :) I find that it gets me through to lunch without any need for a mid-morning snack.

    I sometimes make a couple scrambled eggs sauteed with mushrooms – it literally takes 5 minutes. I don’t know why people think eggs are just a weekend thing!

    But, I have to admit, I do love a bowl of oatmeal in the morning in the winter. I usually mix it with some berries (although not the dried stuff) and nuts. Steel cut is great – you can make a big batch and just reheat through the week. I also like oatmeal bakes – baking oatmeal with egg and fruit means you get a bit more protein in there.

    Oh, another thing I love for breakfast is quiche! Make it on the weekend and reheat as needed in the morning. Eggs + veggies!

    • HS: Great ideas! I, too, am a big fan of those carrot granola balls. :)

      It’s been forever since I’ve made quiche. Gotta add a crustless quiche to my to-make list!

  4. Great video with good examples of how much sugar is included in each meal idea! Heading back to go watch your first video.

  5. Great video! I really like the information you are giving us with these videos. Even those of us who watch what we eat and watch how many carbs we consume, can stand to be reminded about sugar and the need to be aware of what we consume.

    My favorite breakfast options these days are smoothies made with whey protein powder (good texture & flavor, Stevia sweetened), and overnight oats, again made with protein powder and no sugar, just a little fruit. I wish I could get with eggs for breakfast, but they leave me amazingly unsatisfied. Not sure why. But I will be trying an omelet with chorizo and some cheese and see how that does.

    One piece of information I’ve gotten from a nutritionist is that berries are a great way to eat fruit because even though they have sugar, they are considered a slow carb, so they don’t spike your blood sugar the way other fruits do.

  6. My kids are enjoying watching these videos with me. They are looking forward to the snack ideas!

  7. This was another great video!! You’re awesome :)

  8. Hallie, As someone who is super sensitive to sugar I find these videos so helpful. I follow a lot of gluten and dairy free blogs, but they make a lot of sugary foods (even if it’s with coconut sugar). I love that you include meals that are not only gluten and dairy free, but also meals which contain less sugar.

    Do you have the recipe for the blackberry smoothie? I’ve been making your smoothies and juices all summer from your Crazy for Kale cookbook along with a bowl of fruit for breakfast. As it has been getting colder in Chicago, I switched to oatmeal, steal cut oats or warm rice cereal which I prepare the night before in my rice cooker and then set the timer so it’s ready in the AM. I sometimes use apple juice as the liquid to sweeten my oats.

    You’re the best! Thanks for sharing these breakfast options. I love how colorful the egg plate with grapefruit and a spinach salad present. I’m going to try that soon! Jenilyn

  9. I love your Sugar Video Series. We’re sensitive to eggs (and also gf and df) so breakfast seems to be the same thing, all probably too high in carbs. We often have oats, gf pancakes with nut butter and applesauce, or cooked quinoa with nuts and spices. With two young and hungry kids, it’s hard to find a high protein way to start our day. We often have sausages from the Whole Foods or a Vega Protein Shake too. Not ideal but packs a lot of protein. I’d love any other ideas as I’m motivated to cut down on sugar.

  10. This is a great video too!! I’m learning so much about where sugar hides from you. I’m just amazed at how I thought I was eating healthy and finding out I’m not. I’ve got a lot of reprograming to do on what is healthy. I also was diagonsed with a hypo-thyroid and have learned that there are a lot of good veggies that i shouldn’t be eating. Do you have any suggestions on what veggies I should be eaating? Is it okay to eat spinach, kale and other ggood veggies?

  11. Thanks so much for these videos. They are very informative. Also, I like your attitude of chipping away at the sugar in ones diet. I know I am not going to change my entire diet overnight, but if I can change things here and there, that will definitely help. I love the tip that over time eating more greens can lower sugar cravings. That’s a good one!

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I'm Hallie Klecker, a professional recipe developer, author, and passionate gluten-free foodie. As a certified holistic nutrition educator, my goal is to inspire others to live a balanced, nourished life through eating well and living pure—one bite at a time. Learn more.