Get the Sugar Out, Revised and Updated 2nd Edition: 501 Simple Ways to Cut the Sugar Out of Any Diet

Get the Sugar Out, Revised and Updated 2nd Edition: 501 Simple Ways to Cut the Sugar Out of Any Diet

In this new edition of the bestselling Get the Sugar Out , nationally renowned nutritionist and well-known author Ann Louise Gittleman explains that sugar not only contributes to weight gain but also to mood swings, weakened immunity, diabetes, some cancers, and cardiovascular disease. Here she offers 501 simple, resourceful, and practical tips for cutting sugar from your diet, giving you the knowledge and inspiration you need to live a healthier life. A few of Gittleman’s basic ways to cut sugar include: • Eat more meals at home, so you can oversee the ingredients and avoid hidden sugars • If you have a sweet tooth, try tricking it by chewing on a cinnamon stick • Be a food detective; don’t trust “sugar free” or “fat free” labels • Cut down on salt not only to be healthier but because it helps cut out sugar cravings • Don’t exchange sugar for artificial sweeteners; as you’ll find out here, many are harmful With type II diabetes at an all-time high, cutting sugar from your diet is imperative. Get the Sugar Out is your solution for treatment and prevention: a unique, practical guide to a healthy and happy low-sugar lifestyle. ANN LOUISE GITTLEMAN, PH.D., C.N.S., is a respected, visionary health pioneer, weight-loss expert, and award-winning author of twenty-five books, including the New York Times bestseller The Fat Flush Plan . Chapter 1 Get the sugar out of your kitchen Many sugar-cutting tips have multiple uses. Once you learn them, you can use them when making breakfast, lunch, dinner, snacks, and yes, even healthful desserts. They can be utilized time and again until they become habits and maybe even family traditions. The tips in this chapter are the ones you should begin with. They are fundamental sugar-busters--basic concepts to help you identify sugar in all its various forms and to teach you to limit, substitute for, or eliminate it in the foods you put in your grocery cart, the foods you have in your kitchen, and the way you prepare food. Start the way that suits you best. Most people like to ease into changes, so begin by remembering the concepts and using the tips that seem the simplest and most appealing to you. Once those become second nature, you'll be more apt to try some of the others. Lifestyle changes such as cutting the sugar out of your diet have a much better chance of taking root when you know exactly how and why you should make those changes. The tips in this chapter cover those hows and whys and serve as the foundation for all of the other tips in this book. Get to know this chapter well, and remember that the efforts you are putting in today will pay off in rewards to your health tomorrow. top ten tips 1.The very easiest way to cut sugar is to stop adding it to foods such as cereal and fruits and to drinks such as herbal tea, coffee, and coffee substitutes. Simply eliminating nutrient-empty processed sugars from your kitchen is a good way to start. This means not only table sugar but dextrose, raw sugar, turbinado sugar, brown sugar, and powdered sugar as well. 2.Eliminate processed carbohydrates from your kitchen. Although many people don't realize it, refined carbohydrates such as white rice, white bread, and white pasta are quickly converted to sugars in the body and disrupt the body's blood sugar and fat control systems. Keeping these common products out of your home is a simple yet effective way to maintain a better-balanced blood sugar level. 3.Stick with unprocessed whole foods. That's the only way to be sure you're greatly reducing your sugar intake. Poultry, meat, fish, and eggs are, of course, sugar-free, and legumes, grains, nuts, vegetables, and fruits, which may have some naturally occurring sugars, are full of nutrients and fiber, two ingredients that help balance blood sugar. 4.Thin out sweeteners or sweet foods, even natural ones, whenever you can. The idea isn't to substitute one sugar addiction for another one, but rather to gradually and permanently cut down on all forms of sugar in your diet. Dilute concentrated sweeteners such as honey with water and mix sweet foods like granola with unsweet foods such as plain cereal and nuts to reduce the total amount of sugar consumed. 5.Just as with sugar-free foods, beware of fat-free foods. The fat-free trend of the early 1990s predated the low-carb craze from which we are now emerging. "Fat-free" may be in bold letters on the label, but what the manufacturers don't tell you is that the products are sugar-rich, sometimes containing two or more times the sugar found in the regular version of that product that naturally contains a little fat. High amounts of sugar not balanced with protein and fat cause the pancreas to release insulin, the body's main fat-storage hormone. Fat-free products may sound good on paper, but in the ultimate irony, fat-free products helped to make Americans fatter and can still do so if you eat them excessively. 6.The more natural the food, the better. It's well established now