Post by nettee on May 29, 2015 17:07:51 GMT
I thought I would set out some guidelines for "quitting sugar" as I understand it in case anyone finds it helpful. My guru is David Gillespie and I recommend going straight to the horse's mouth and reading his books especially the sweet poison quit plan. Also watching a bit of Robert Lustigs you tube lecture m.youtube.com/watch?v=dBnniua6-oM which is very long and technical.
The basic rule is to avoid Fructose which together with glucose makes sucrose which Is the white stuff we call sugar.
Fructose is in honey, maple syrup, brown sugar, white sugar and also in fruit and vegetables.
the fibre in whole fruits and vegetable acts as an antidote to the fructose so it is fine to eat them. The ratio of fructose to fibre is important. Vegetables are better than fruit, raspberries are better than apples which are better than grapes and bananas. Fruit could be limited to two portions a day. Fruit juice is as bad as fizzy drinks.
drinks - water, milk, diet drinks if you are desperate (but who knows about the effects of sweeteners) and non sweet alcoholic drinks like red wine (also bad for you but separate from quitting sugar).
Glucose is ok. It is a sugar and we break down complex carbohydrates into glucose in our bodies. It does not bipass the hormones that make us feel full like fructose does. You can bake with dextrose and rice malt syrup once you are through the detox stage and drink leucozade original. It is not as sweet as sugar and has the same calorie density. (I am not convinced personally that this is a good idea if you are going for weight loss)
milk is around 5% lactose which is a sugar that breaks down to glucose and galactose so is fine to have. Dairy products labelled as less than 5% sugar should usually be ok. Labels don't always separate types of sugar.
processed foods usually contain added sugar - I try to keep anything I buy below 5%. Wheetabix is the lowest sugar cereal. Bread is variable some have more than others, sourdough is the lowest.
You can quit by cutting down or going cold turkey. You will probably have headaches for a few days and feel hungry all the time. After that it will feel easy and you will naturally regulate your appetite and eat less as you won't be feeding you addiction any more.
The key is not to feel deprived but to realise you have stopped poisoning yourself and no more want sweet things than you do a plate of raw broccoli!
The basic rule is to avoid Fructose which together with glucose makes sucrose which Is the white stuff we call sugar.
Fructose is in honey, maple syrup, brown sugar, white sugar and also in fruit and vegetables.
the fibre in whole fruits and vegetable acts as an antidote to the fructose so it is fine to eat them. The ratio of fructose to fibre is important. Vegetables are better than fruit, raspberries are better than apples which are better than grapes and bananas. Fruit could be limited to two portions a day. Fruit juice is as bad as fizzy drinks.
drinks - water, milk, diet drinks if you are desperate (but who knows about the effects of sweeteners) and non sweet alcoholic drinks like red wine (also bad for you but separate from quitting sugar).
Glucose is ok. It is a sugar and we break down complex carbohydrates into glucose in our bodies. It does not bipass the hormones that make us feel full like fructose does. You can bake with dextrose and rice malt syrup once you are through the detox stage and drink leucozade original. It is not as sweet as sugar and has the same calorie density. (I am not convinced personally that this is a good idea if you are going for weight loss)
milk is around 5% lactose which is a sugar that breaks down to glucose and galactose so is fine to have. Dairy products labelled as less than 5% sugar should usually be ok. Labels don't always separate types of sugar.
processed foods usually contain added sugar - I try to keep anything I buy below 5%. Wheetabix is the lowest sugar cereal. Bread is variable some have more than others, sourdough is the lowest.
You can quit by cutting down or going cold turkey. You will probably have headaches for a few days and feel hungry all the time. After that it will feel easy and you will naturally regulate your appetite and eat less as you won't be feeding you addiction any more.
The key is not to feel deprived but to realise you have stopped poisoning yourself and no more want sweet things than you do a plate of raw broccoli!
