Warning: These High-Protein Foods in Your Kitchen Are Rife With Hidden Sugar

"Nuts are a great source of protein," said Lori, "but trail mix often also involves dried fruit with additional added sugar (cranberries and raisins are often the culprits) and even chocolate chips or other candies that make the sugar content add up fast." Reduce your ratio of M&Ms to nuts and seeds (we know, buzzkill) by making your own trail mix.

This is a tricky one around the holidays — maple ham, anyone? "Seemingly harmless ingredients like barbecue sauce, salad dressing, and spaghetti sauce can be huge sources of added sugar to an otherwise high-protein meal," said Lori. "As a good rule of thumb, condiments should be used sparingly."

Your post-workout "healthy" snack might be high in protein, but similarly high in sugar. It's like a protein-amplified Snickers bar. "While there are many healthy protein bars on the market, some contain as much as 30 grams of sugar, making them worse than a candy bar!" Lori's tip: "Checking the label is key to avoid those that are highest in sugar."

Another stealthy culprit is likely in your kitchen right now. "As one of the best (and easiest!) additions to snacks and meals, nuts are always a great idea," said Lori, ". . . unless they have those sneaky sugars!" This is another time when you'll want to refer back to the golden rule: always read the label. "Check ingredient labels and make sure there is one ingredient: only the nut (peanuts, almonds, etc)." Fun (sad) fact: "Nutella is definitely not in the 'sugar-free' category; it has more sugar than a carton of icing!"

"Many brands have added sugar to these popular breakfast staples." (This is all too true if you're into glazed bacon.) "Even if they are natural and/or organic, check the ingredient list to make sure there aren't any hidden sugars. While three grams of sugar may not seem like too much, four grams is equal to one teaspoon, and according to the American Heart Association, women should not have more than six teaspoons of sugar a day, so these hidden sugars can add up quickly." Yikes.

Put the bottle down and make that healthy protein smoothie yourself. "Smoothies tend to have a 'health halo' effect," said Lori, "yet can unfortunately be loaded with added sugar or simply an excessive amount of natural sugar from fruit juice. Checking the label for total carbohydrate and sugar content is key to avoid an unwanted sugar rush."