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Old 14.09.2015, 12:02
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Kicking out refined sugar from your diet

After reading this article

http://www.fastcompany.com/3050319/l...anged-my-brain

I decided to try and not eat any products with refined sugar for 2 weeks to see if the effect can be so big on your mood, sleep etc.

What I just realized is how hard it is to find a product that doesn't have added sugar into it! I think breakfast would be the most difficult, lunch probably easy... Anybody has a good web page with tips on how to choose sugar free products? Or special shops that have them?
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Old 14.09.2015, 12:08
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Re: Kicking out refined sugar from your diet

Prepare your own food. Simplest way TBH.

We went "sugar free" about 2 years ago. My wife is much more into it that I am, and I have to admit I have "relapsed" occasionally.

The hardest part is getting on the wagon to be honest. But once you are on, it is generally easy (relapses aside).

Good luck.
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Old 14.09.2015, 12:09
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Re: Kicking out refined sugar from your diet

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After reading this article

http://www.fastcompany.com/3050319/l...anged-my-brain

I decided to try and not eat any products with refined sugar for 2 weeks to see if the effect can be so big on your mood, sleep etc.
Well, there's your problem. Stop buying 'products' and start buying raw food such as fruit, vegetables and so on.

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What I just realized is how hard it is to find a product that doesn't have added sugar into it! I think breakfast would be the most difficult, lunch probably easy..
Porridge oats has no sugar in it. I have it with milk, uncooked in the morning with a few nuts on top.

Perhaps have it with sliced bananas if you want it sweeter.
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Old 14.09.2015, 12:11
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Re: Kicking out refined sugar from your diet

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Prepare your own food. Simplest way TBH.

We went "sugar free" about 2 years ago. My wife is much more into it that I am, and I have to admit I have "relapsed" occasionally.

The hardest part is getting on the wagon to be honest. But once you are on, it is generally easy (relapses aside).

Good luck.
Great job Carlos.

How do you substitute bread and pasta? Any real alternative?

Can you confirm if it is really easier to fell asleep, be fresh in the morning?

Thanks
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Old 14.09.2015, 12:13
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Re: Kicking out refined sugar from your diet

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Well, there's your problem. Stop buying 'products' and start buying raw food such as fruit, vegetables and so on.



Porridge oats has no sugar in it. I have it with milk, uncooked in the morning with a few nuts on top.

Perhaps have it with sliced bananas if you want it sweeter.
Easier said than done But I agree with you, it seems everything we buy from a supermarket has sugar levels way beyond what our bodies need. Problem is for a lot of stuff you have no idea it is there.
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Old 14.09.2015, 12:15
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Re: Kicking out refined sugar from your diet

Breakfast is easy no? Porridge with SALT .. or eggs..

I'm trying to cut down my sugar but wine is the difficult part
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Old 14.09.2015, 12:18
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Re: Kicking out refined sugar from your diet

Sugar is sugar, whether it comes as white granules in a bag or in fruit or other foodstuffs. I never understood how "refined" sugar is such an evil; it's just purified sucrose. Eat a normal balanced diet and you really shouldn't have to worry about it.
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Old 14.09.2015, 12:18
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Re: Kicking out refined sugar from your diet

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Easier said than done But I agree with you, it seems everything we buy from a supermarket has sugar levels way beyond what our bodies need. Problem is for a lot of stuff you have no idea it is there.
I have thought of giving up sugar - I have a really problem with sugar-lows after consuming it but to be honest, I have a lot less than most people I know and unless you have a real medical problem then I don't see the point of never having an ice cream or a bar of chocolate ever again.

The benefits would have to be truly amazing to give all that up.

Let us know how you get on!
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Old 14.09.2015, 12:25
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Re: Kicking out refined sugar from your diet

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Great job Carlos.

How do you substitute bread and pasta? Any real alternative?

Can you confirm if it is really easier to fell asleep, be fresh in the morning?

Thanks
We use bio/wholegrain/soya pastas, which tend to have less sugar. (Note: I am not saying bio is best/better, just that as a rule generally they tend to be more "health-conscious" than non-bio because that is part of the market segment these foods target.)

For bread we make our own (and have done for years) and use coconut palm sugar. Given that all the sugar should be fermented by the yeast, there shouldn't be much original left anyway.

Easier to fall asleep & fresh in the morning? Kinda, though I have lots of kids and a terrible man-flu at the moment - the worst, you can't possibly imagine - so hard to tell.

I reckon the big benefit for me is that it took off about 1.5-2 kg of weight (you know, the last couple of kilos that never shift).

Also, I actually found I was eating more but actually losing weight, as long as I didn't binge on the fruit.

Breakfast usually consists of a bowl of:
- Small handful of berries
- 1 chopped fruit (e.g. pear or apple)
- Sprinkling of raisins
- two desert spoons of plain biffidus bio yoghurt
- splash of milk (to taste)
- mixed nuts (optional/to taste)
- couple of spoons of cereal

Cereal home-made:
- 300 g crushed oats
- 300 g oats
- ~50g butter
- 1 tablespoon molasses

Melt the butter and add molasses, add a bit of water (1/4 cup) - helps with the stirring in the next step.

Take off heat, pour in cereal - and coat oats in the liquid.

Spread mix out evenly on baking tray (line with baking parchment).

Cook in middle of over: 200-220°C for about 15-20 min (times and temp vary based on oven, so you'll need to keep an eye on them the first couple of times).

Once cooked they take on a toasted golden look.

Allow to cool & once cold, resist temptation to nibble and store in air-tight container for breakfasts.

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Sugar is sugar, whether it comes as white granules in a bag or in fruit or other foodstuffs. I never understood how "refined" sugar is such an evil; it's just purified sucrose. Eat a normal balanced diet and you really shouldn't have to worry about it.
The problem is that getting it "balanced" is a challenge, as like the US where corn starch is added to everything, sugar is increasingly found in many many prepared foods. So it is as much about knowing what you eat - hence my first comment: the first big step is to prepare your own food.

There is a reason why obesity, CHD, diabetes are all on the rise. For years we were told it was fitness and fat-related. That has almost completely been debunked and sugar is increasingly thought to be the culprit as it overloads our systems with additional calories that aren't needed and puts strain on our system (thinking insulin here).

http://www.who.int/mediacentre/news/...-guideline/en/

I posted this last week, but no harm in doing it again :
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kicking-out-refined-sugar-your-diet-dredd_sugar.jpg  
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Last edited by Carlos R; 14.09.2015 at 12:43.
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Old 14.09.2015, 12:40
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Re: Kicking out refined sugar from your diet

I'm afraid a few people around here do not exactly know the difference between refined sugar and other kinds of sugar. Worse still, the author of that article doesn't even seem to know the difference between sugar and carbohydrates, see the alleged 87 grams of sugar in a Big Mac meal. A Big Mac has 9 grams of sugar, where does the whole rest come from? Two cans of Coke?

As long as people mess up these terms, any discussion is futile.

And besides that, yes, start eating as few "products" as possible so you know what you are eating.
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Old 14.09.2015, 12:50
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Re: Kicking out refined sugar from your diet

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The problem is that getting it "balanced" is a challenge, as like the US where corn starch is added to everything, sugar is increasingly found in many many prepared foods.
The problem isn't that sugar is commonly added to prepared foods, but that so many people choose to eat them, and so frequently.

And trying to cut out sugar altogether is like cutting off your nose to spite your face. Some dishes we prepare at home really benefit, flavour-wise, from a little sugar. A teaspoon in a 2 litre casserole (of chilli, curry, etc.) is insignificant in intake terms, but can make a big difference to a finished dish.

Last edited by Ace1; 14.09.2015 at 13:02.
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Old 14.09.2015, 12:53
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Re: Kicking out refined sugar from your diet

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Breakfast usually consists of a bowl of:
- Small handful of berries
- 1 chopped fruit (e.g. pear or apple)
- Sprinkling of raisins
- two desert spoons of plain biffidus bio yoghurt
- splash of milk (to taste)
- mixed nuts (optional/to taste)
- couple of spoons of cereal

Cereal home-made:
- 300 g crushed oats
- 300 g oats
- ~50g butter
- 1 tablespoon molasses
Your 'sugar-free' breakfast has got a hell of a lot more sugar than my breakfast which has no sugar and I'm not on a 'sugar-free' diet.

I should think that if your breakfast is anything to go by, your 'sugar-free' diet contains more sugar than my normal diet!
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Old 14.09.2015, 13:01
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Re: Kicking out refined sugar from your diet

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The problem isn't that sugar is commonly added to prepared foods, but that so many people choose to eat them, and so frequently.

And trying to cut out sugar altogether is like cutting off your nose to spite your face. Some dishes we prepare at home really benefit, flavour-wise, from a little sugar a teaspoon in a 2 litre casserole (of chilli, curry, etc.) is insignificant in intake terms, but can make a big difference to a finished dish.
I only partially agree. Any prepared food, even stuff that you might think doesn't, like plain yoghurt, will have a lot of sugar added. Yes, people aren't eating well, but that's the society we live in. At home we add sugar where we need/want to. But at least we get to say when and only usually as part of a specific recipe rather than because we want something sweet. And that makes it rare that we add sugar and we will usually not add it. I'm not going to get into a "recipe" war with you, but my chillis & curries are nice enough for me and I don't add sugar to them.

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Your 'sugar-free' breakfast has got a hell of a lot more sugar than my breakfast which has no sugar and I'm not on a 'sugar-free' diet.

I should think that if your breakfast is anything to go by, your 'sugar-free' diet contains more sugar than my normal diet!
<shrugs shoulders>

Sugar-free is generally focused on added refined sugars. Not no-sugar per se*.

</shrugs shoulders>

*although some purists out there go extreme: as vegan is to vegetarian if you will.

Anyway, as I said, I found it helped drop 1.5-2 kg just in diet change, and that wasn't through eating less.
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Last edited by Carlos R; 14.09.2015 at 13:18. Reason: Changed response to ACE1
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Old 14.09.2015, 14:36
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Re: Kicking out refined sugar from your diet

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Sugar-free is generally focused on added refined sugars. Not no-sugar [I]per
Sorry, I think I get it now.

Is 'Sugar-Free' a bit like 'Paleo' in that, as you say, it's not sugar-free in the same way that the Paleo diet is not what paleolithic man actually ate?

Anyway, I guess eating less sugar is better for most of us even if you simply just eat less of it.
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Old 14.09.2015, 14:57
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Re: Kicking out refined sugar from your diet

No sugar in my morning coffee, no morning smoke on the train platform, i'm giving up living, sign me up to Exit quickly please

(and no sarky comments off topic )
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Old 14.09.2015, 17:42
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Re: Kicking out refined sugar from your diet

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No sugar in my morning coffee, no morning smoke on the train platform, i'm giving up living, sign me up to Exit quickly please

(and no sarky comments off topic )
Up until 2 years ago I would drink each cup of coffee (espresso, short) with a 1 teaspoon of sugar. I just couldn't drink it without, there was no way.

Finally I decided I will drink my coffee with no sugar at all. The first week was horrible, terrible. After that, and for all the time in this 2 years, I only drink it with no sugar. If I even try to drink coffee with sugar, believe it or not I think I will throw up!

What happened, my mind got used to the real coffee taste. Now coffee tastes so much better. Before you only taste the sweetness. That's why I would like to try it with the rest of the food.

The idea is to kick out the processed sugar but keep the intake of natural sources (fruits honey etc)
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Old 14.09.2015, 17:50
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Re: Kicking out refined sugar from your diet

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The idea is to kick out the processed sugar but keep the intake of natural sources (fruits honey etc)
Why? In what way do you think the processing damages the chemical constituents?
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Old 14.09.2015, 18:04
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Re: Kicking out refined sugar from your diet

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Up until 2 years ago I would drink each cup of coffee (espresso, short) with a 1 teaspoon of sugar. I just couldn't drink it without, there was no way.

Finally I decided I will drink my coffee with no sugar at all. The first week was horrible, terrible. After that, and for all the time in this 2 years, I only drink it with no sugar. If I even try to drink coffee with sugar, believe it or not I think I will throw up!

What happened, my mind got used to the real coffee taste. Now coffee tastes so much better. Before you only taste the sweetness. That's why I would like to try it with the rest of the food.

The idea is to kick out the processed sugar but keep the intake of natural sources (fruits honey etc)
The italians at my last job liked to make a ristretto with a full paper tube of sugar. Yuk.

I only drink espresso without sugar, that way you really experience the complex and delicious taste of a good quality coffee.
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Old 14.09.2015, 18:16
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Re: Kicking out refined sugar from your diet

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Why? In what way do you think the processing damages the chemical constituents?
Here's the answer you are looking for:

Is Sugar From Fruit Better For You Than White Sugar?

We Asked: Joy Dubost, R.D., is a nutritionist, food scientist and a spokesperson for the Academy of Nutrition and Dietetics.


The Answer: Whether it's in a piece of fruit, your soda or a pastry, sugar is made up of the same two components: fructose and glucose. The molecular structure and composition of sugar molecules is the same no matter where they come from.


The ratios of fructose and glucose are pretty much the same in both fruit and table sugar. Most fruits are 40 to 55 percent fructose (there's some variation: 65 percent in apples and pears; 20 percent in cranberries), and table sugar (aka sucrose) is 50/50. Neither type of sugar is better or worse for you, but your body processes them differently. Fructose breaks down in your liver and doesn’t provoke an insulin response. Glucose starts to break down in the stomach and requires the release of insulin into the bloodstream to be metabolized completely.
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Old 14.09.2015, 18:27
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Re: Kicking out refined sugar from your diet

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Here's the answer you are looking for:
Sorry, not the answer I was looking for. You specifically mentioned honey - perhaps I should have edited out the word 'fruit' from the quoted part of your post.
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