Sugar is everywhere!
It’s loaded into soft drinks, candy, and processed foods. We add it to coffee. It’s hidden in frozen food, salad dressing and soup. It’s even in health drinks that are supposed to be “good for us.”
Eating too much sugar (especially processed forms) may:
This is an excellent question to which we reply, “To what degree do you want to get better?” and “Are you achieving your health goals?” Most people want to improve their symptoms as much as they can, or eliminate them if possible.
Our main goal is to reduce or eliminate sugars, and foods that act similar to sugars, so you can feel better. Anything from the following list of ingredients should be circled on your Food Journal:
One piece of any type of dessert = 1 serving of sugar.
If you only have a couple bites, it still counts.
1 serving = ½ cup or eight ounces. When in doubt, estimate up.
At the beginning of the program, most people reduce their overall consumption of sugars/sweeteners, without regard to the overall quality of the sugar/sweetener…one thing at a time. As clients move forward in improving their diet, we begin to discuss
Stevia is an herb. It originated in South America, and is now grown throughout the world. It’s naturally very sweet and is considered 100 – 200 times sweeter than sugar. Unlike sugar and other artificial sweeteners, stevia doesn’t raise blood sugar levels. Unfortunately, while stevia leaf (in fresh or dried form) is a natural herbal sweetener, many modern forms of stevia-based sweeteners are powdered and processed. In fact, popular powdered stevia sweeteners (like Splenda) go through dozens of steps (like bleaching and chemical alteration) during their processing. And although stevia is calorie-free, it may cause caloric dysregulation when consumed in excess. The body expects a blood sugar rise when consuming sweet foods. Some experts speculate that it might be stressful to the body when it expects a blood sugar rise and it doesn’t occur, though this hasn’t been proven.
Sugar alcohols come from plant products such as fruits and berries. The carbohydrates in these plant products are altered through a chemical process to make a sugar alcohol. These sugar substitutes provide somewhat fewer calories than table sugar (sucrose) mainly because they’re not well absorbed. They may have a laxative effect and cause gas and bloating, especially in high doses. At this point, there’s little to no information on long-term effects on humans.
The following are ideas to get you started. These can be incorporated into baking recipes and can help fight sugar cravings:
When experiencing SUGAR CRAVINGS it’s helpful to eat: Protein, Healthy Fats, and Real (mineral) Salt, or a combination of all three.
Other names for sugar on food labels
One of the easiest ways to recognize sugar on food labels is by looking for the –ose suffix. Ingredient names ending in –ose are generally just different forms of sugar. Sugars ending in –ose include: Dextrose, Fructose, Galactose, Glucose, Glucose Solids, High Fructose Corn Syrup, Lactose, Maltose and Sucrose.
But just because it doesn’t end in –ose, doesn’t mean it isn’t sugar. There are plenty of other names for sugar that may not sound like sugar, such as:
Syrups (corn, corn solids, maple, buttered, carob, malt, golden, sorghum, refiner’s), Sugars (beet, brown, date, yellow), Juices (cane – dehydrated, solids, crystals), Juices (fruit – dehydrated, concentrates, crystals), Dextrin, Maltodextrin, Dextran, Diatase, Diatastic Malt, Barley Malt, Ethyl Maltol and Turbinado.
Check out our dessert page for amazing healthy desserts!