Sugar is an addictive substance, one that many of us feel we can’t do without until we start experiencing the adverse side effects of craving it all of our lives including metabolic issues such as pre-diabetes and Diabetes Type 2, teeth and bone degradation, biome imbalances mood disorders and premature aging. However, what eating sugar every day seems to do the most is cause weight gain and some people lose as much as ten pounds in a month simply by eliminating this one sweet culprit from their diet.
Once you make the break from sugary foods, you will find you have much better energy, sleep better, feel better, and, yes, you will start to lose weight (if that is your goal). So while you are in for a bit of a rough time as you try to deal with your cravings, the results are well worth it. By adopting a sugar-free diet you are putting yourself on the path to much better health and reducing the chances of heart disease, diabetes, and many other diseases that can cut your life short.
Many foods act like sugar in the body. An understanding of these sugary foods came about because we decided to test just how individual food changes our blood sugar and the result of those studies is what is known as the glycemic index.
The Glycemic Index
The glycemic index is broken into three parts:
- High Glycemic Foods: which are foods that can dramatically increase our blood sugar.
- Medium Glycemic Foods: are foods that have a moderate, but still high impact on our blood sugar.
- Low Glycemic Foods: which are foods that make our blood sugar change very little.
The plan for eating sugar-free for thirty days is simple (or at least it sounds that ways) Do not eat any sugar, grains and eliminate all starchy vegetables (potatoes, yams, parsnips) and high glycemic index fruits (dates, watermelon, bananas.) You also want to avoid any drink that has calories in it (including alcohol, soda, fruit juice). You are also to stay away from all juices, sugary colas and from drinking tea or coffee with sweetener or sugar.
This is not a high protein diet, but rather a primarily vegetarian and fruitarian diet with protein added as a side dish. The diet is 80 percent fruits and vegetables and 20 percent protein.
￼￼￼· Meat and Dairy: such as chicken, fish, beef, wild game, eggs, cheese (in moderation)
- Vegetables: you should have something fresh and crunchy at every meal, emphasis on low glycemic vegetables, but include them all: carrots (raw), salad (any green), celery, broccoli, cauliflower, onions, garlic, cucumber, cabbage, peas, peppers, tomatoes, and others.
- Fruits: fruits generally contain a lot of sugars and should be used in moderation, but there are low-glycemic index fruits ￼apples, blackberries, blueberries, cherries, dried apricots, grapes, grapefruit, kiwi, mango, peach, pear, plums, raspberries, strawberries.
- Grains: Stay away from all grains including wheat, barley, corn, oats, rice, rye. Later on, if you want to try and add a carbohydrate, try brown rice in the occasional meal.
- Carbohydrates: Sugars of all kinds including cookies, cakes, candy, look for the hidden sugars in salad dressings, table sugar, brown sugar, powdered sugar, cane sugar, corn syrup, and sorghum, honey, maple syrup, many juices, dextrose, turbinado, amazake, sorbitol, high fructose corn syrup. You can avoid many of these if you are the one making and preparing your food.
One final word of advice – people tend to have the most success with this diet if they eat several smaller meals a day rather than trying to eat several big ones. For great results try eating every two hours to help keep your blood sugar steady.
For more information about nutrition, Toronto weight loss or to book a consultation about anti-aging, naturopathic testing, weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at www.pinewoodhealth.caor call our Toronto Office at (416)-656- 8100. We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at firstname.lastname@example.org and we would be happy to answer any question that you have about our holistic health services.