Cutting Back on Sugar
Today I joined in over at Kitchen Stewardship’s Spring Cleaning: Get the Junk Out Carnival, and guest posted on sugar. I wrote a very honest (and sometimes TMI) piece on my personal story with sugar and gave a good 5 reasons why we want to rid our diets of sugar. So go take a read and then come back here for part three;
Get the Junk Out: Sugar
Part Three: Take Action!
With books upon books written on the subject, and a mass of articles online as well, the question still stands for many folks – how do you really get rid of sugar in your diet? For some of us it will be easier than others depending on how far along we are in our journey to real foods, so I’ll break it up a bit for you.
Baby Steps
1. When first trying to cut sugar out of your diet, it’s essential that you start reading the labels on the food you buy! High fructose corn syrup is the first thing that needs to go.
2. Stop buying foods with added sugar that aren’t meant to be sweet. Things like taco seasoning packets, dressings, and store bought sauces can have sugar in them and they are so easy to make at home. (cheaper too!)
3. Start cutting back on your consumption of sweets. Limit not only the amounts you eat, but the days you eat them. Try to have at least a few days each week where you don’t consume sweets.
Take it Up a Notch
4. Switch to natural sugars in recipes. Use sucanat or rapadura (one of the least refined sugars), maple syrup, and honey. Yes, they are more expensive, but the great thing is, it’ll give you incentive to use them less!
Grain free brownies sweetened with honey are delicious
Apple Grunt is a wonderful ‘comfort’ dessert
Apple Grunt
And caramel corn makes a lovely sweet and crunchy snack!
Caramel Corn
(And later this week I’ll be sharing my recipe for whipped cream and showing you what we served my little girl for her one year birthday treat! You can grab my RSS feed or get free updates by e-mail to stay in the loop.)
A good sugar to start out with if you’re used to only refined white sugar is going to be organic whole cane sugar. It’s an easy swap (1:1 ratio) and the taste and textures will be about the same. When switching over to more natural sugars, sometimes it’s easiest to replace just some of the sugar at a time. If your recipe calls for 1 cup try using 3/4 cup of your normal sugar and 1/4 whole cane sugar and increasing the ratio each time you make it. For me, this seemed to help my family make the conversion a bit easier!
Put Your Big Girl Panties On!
5. If you’re suffering from medical issues and even things that seem like common annoyances (eczema, headaches, yeast overgrowth, chronic colds/coughs, lowered immune system, etc.) or you’ve been doing the natural sugar thing for some time and want to kick it up a notch, it may be time to cut sugar out of your life!
Personally, I find that I have to go cold turkey in order for me to get a handle on over coming sugar. The gradual cutback cause me to crave sweets more and I end up over indulging. So my advice would be to clean out your cabinets, anything you know you shouldn’t eat, and stay away from buying anymore. The first few days are tough as your body works on the physical cravings. And the days weeks months after, you’ll have to struggle with the emotional attachment to sugar which is the hardest thing to break.
Giveaway! ***now closed***
Now, Katie did a great job setting up a couple giveaways for the carnival this week!
Honeyville Grain has offered to give two winners from Kitchen Stewardship and Naturally Knocked Up their choice of one large can of freeze dried fruit. The cans are about the size of a big coffee can and hold almost 3/4 lb. (Freeze Dried fruit is real fruit, with no sugar added, that is so lightweight you think you’re eating processed cereal. But it’s real food. It makes a great emergency snack for young children when you’re out and about. (U.S. residents only))
The winners will also receive a copy of Katie’s Healthy Snacks to Go eBook, which will be published next week over at Kitchen Stewardship! This book has 20 different recipes plus 14 different versions of larabars and two bonus sections about packing a healthy, eco-conscious lunch and simple snacks that don’t need recipes. This book will be a fantastic resource for making quick and easy snacks, and I can’t wait to get my own copy!
So here’s how it’s going to work. Katie and I will pool entries from both her site and mine and we’ll select 2 winners. (International entries excepted, but the freeze dried fruit can only be shipped to U.S. addresses. So should an international reader win, a third winner will be selected for the fruit)
To enter here at Naturally Knocked Up:
- You may leave a comment on this post OR link up a post you’ve written on either the effects of sugar, your story with sugar, or a great recipe that’s free of refined sugar.
- Subscribe via RSS feed OR sign up to get free updates by e-mail – leave another comment to let me know
- Share this post via social media (twitter, facebook, stumbleupon) – leave another comment to let me know
***Next week make sure you stop by Mindful Momma as Michaela talks about how to clean out the parabens!!!
Interested in the supplements, herbs, books, or products I like? I recently set up an Amazon store so that I could easily share them with you.
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About donielle
Donielle is an amateur herbalist and natural momma to two littles (with another babe in heaven) after dealing with infertility. She has a passion for nourishing nutrition, natural living, and spreading the word on how food truly affects our health. Her blog Naturally Knocked Up focuses on fertility and reproductive health and her book on natural fertility will be available in June 2012. She also runs a local blog (Grand Rapids Natural Living) and is active the local community in order to provide the area with resources and information for natural families.
I want to quit sugar. I really do… need a support group or something.
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You’re in my google reader.
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I submitted a link above. And you’re in my google reader, too.
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I went cold turkey too…it worked really well! But I’ve had a few coffees, so now I need to hunker down on sugar again!
Great reminder!
I hope to win!!!!
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I plan on doing a cleansing diet, including cutting out sugar, next week when I am done traveling. I need to make a change in my health, and what better time than now?!
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No sugar helps me feel so much better!
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I already subscribed.
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I’ve been thinking about/moving toward quiting sugar for sometime. Mood swings are the worst for me and my family!
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I subscribe
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I subscribe to your blog via Google Reader.
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I linked to your post through Facebook.
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I’ve already been good to cut out most processed foods in my diet. It’s the things like the mini Kit Kat bars or Hershey’s Kisses that I have to fight temptation with. My blood sugar may be okay if I only had 1, but I’d likely eat 3 or 4. I’m only on day 3 of sugar or candy free. I’m hoping time will make this easier. My goal is to have a sustained blood sugar level that my hormones, specifically progesterone, will be at optimal levels for TTC.
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I’m submitting my elimination diet for this one, too… it was really eye-opening, but I had a hard time sustaining it. I was so exhausted from caring for my baby plus insomnia that I didn’t really feel any better at the time… I’m thinking now that I’m getting a bit more sleep, it’s time to try again! (Especially after eating WAY.TOO.MUCH Easter candy!)
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I subscribed for free updates by email. I too am working to cut out sugar. I think I have eliminated HFCS but still crave sweets in the evening.
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I am a hypoglycemic, so sugar and I already have a hate relationship. When I took the test to determine the problem it was the 3 hour glucose test and the first hour I crashed out so hard I felt completely ill! I was literally curled up in the chair in the waiting room wishing I could just be done. My Dr told me that normal people spike up to 200 or so that first hour…I crashed down to 70 something. I also have bad mood swings that are associated with that sugar crash (incidentally my mom also had bad mood swings when we didn’t have meals at regular times or she ate too much starchy food at a time, so I’m thinking the poor sugar tolerance comes from something on her side of the family). Since learning that, and working to use more natural sugars/sweeteners I’ve really cut back on the amount of sugar I consume and don’t really have too many cravings for it any more. I’ve also done things like started to use Stevia in my coffee (I know I should probably give that up to, but at this stage, my stomach actually needs the acid to function properly, so I just make sure I get organic, water process decaf and call it good). The Stevia gives me the sweet taste I want without any worry of a crash out, it’s great!
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I subscribe via email
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I shared on facebook
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You are in my blogger reader, love to hear what you have to say.
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I know I should lower my intake of sugar but I LOVE IT! I have been trying to eat more good sugar aka fruit and less fake sugar aka cookies and chocolate. I hope I can do better in the next few months, it helps to have something to work towards like getting pregnant.
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I’m a follower…you’re in my google reader
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I’ll be twittering this, and facebooking as well…
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I subscribed to your blog via google reader! so excited to start following all your advice and tips!!
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I am really trying to cut sugar out of our family’s diet and for the last year I have avoided buying products with high fructose corn syrup. I thought I had discovered all the items to leave on the grocery store shelves and stopped checking labels. Then a couple weeks ago, I was shocked to see that the jar of pickles I bought had high fructose corn syrup as an ingredient! crazy – I guess I can never turn my radar off. Thank you for providing many recipes to help me further avoid buying things at the store with sugar!
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my third comment to say that I also shared your post on facebook : )
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I linked up a recipe using a new/old concept that I recently came across, using milk sweetened with raisins as one’s sweetener. It worked! I can’t wait to experiment more with it. Since we raise bees, I’ve been using our honey more and more, but ideally, I need to give up ALL sugar to feel the best. I’ve done it before … just need to get back there.
I agree that going cold turkey is the best. Even a tiny amount of sugar in pretty much any form (honey, maple syrup, etc.) keeps me wanting sugar. But after the first few days of giving it up, I feel terrific.
So many of the issues you cite can also be related to gluten. (Being a gluten-free blogger and a gluten intolerance/celiac support group leader, I just have to mention that.)
Great post and giveaways! Thanks,
Shirley
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I subscribed via email.
Shirley
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I’ve just started to think about reducing sugar in my diet, but I know it will be tough. I realize this past week that my daily “chocolate” craving is actually a “sugar” craving, since dark chocolate doesn’t cut it!
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I am in desperate need of eliminating sugar from my diet … your information has been timely, indeed. I have seen sucunat in stores, but didn’t really know what it was. I think I might need to try some….
Blessings!
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I submitted my recipe. Thanks for hosting this carnival!!
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I’m following you via Google!
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My husband and I cut out sugar from our diet about a month ago when we decided to completely overhaul our eating habits. So far my husband has lost over 25 pounds and I have lost 10! Even though it originally cost more money, we feel better, sleep better, and have more energy. It isn’t always easy, but we are committed to doing it for our help. Thanks for your encouragement and ideas!
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I will be thinking about reducing my sugar intake after reading your post at KS. Thanks for sharing…and thanks for orchestrating the giveaway!
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I tweeted this giveaway/post.
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I have been struggling with this issue. We have gone to natural sweeteners (for the most part) and I probably need to cut sugar out completely (at least for a while) but I find it so HARD that I just can’t seem to get a grip on doing it or how to do it for the family due to rebellion with my kids that I am sure will ensue.
I have yeast issues and my kids have allergy, eczema and gut issues.
Currently we use mostly Maple Syrup and Raw honey with a bit of sucanat/rapadura in there.
My main issue is we are also wheat free (and now needing to probably go full tilt gluten free according to our doc), dairy free, soy free and we do eat real food, so it is a lot to do!!
I love your post on this and look forward to hearing other stories.
My daughter has had digestive issues since she was born (premature at 30 1/2 weeks) and we have come a long way by doing raw milk, real food and some supplements with her over the years (she is now 11), but she has adrenal issues stemming from her birth situation, so we have worked to increase her digestive health, immune system and trying to help her adrenals. She does not tolerate sugar well at all, but refuses to listen to us about saying no, especially when it is really junk food from other than at home (like at Girl Scout meeting last night she had some chocolate mousse that was made with a pudding mix) and she had a tummy ache most of the night and was extremely irritable last night and today.
I would love to win the prizes!! I love your blog and am on the email feed.
Lisa Imerman
lrimerman at comcast dot net
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Just found your blog from another that I read regularly (SS&GF). It’s really helpful there are other folks out there going through the same stuff.
I never knew nutrition and diet played as large a role as it does. For health’s sake, I went gluten free, and dairy free six+ months ago. Also, mostly soy free too. It has brought out such an awareness of what I eat, I’m actually very thankful. I find myself cooking pretty much everything now, and am just starting to figure out what safe places there are to eat. It’s a challenge!
In my baking, I thought agave was the best….. well, I just learned differently, so out it goes. That was a couple of weeks ago, and decided to go sugar free too. So far I’ve only used some stevia for sweetener on only few items. I even included fruit, as the fructose seemed to affect yeast issues. Raisins and bananas are the only things left, and still on the fence! In that short period of time, it’s been about a 90-95% improvement. I’d say the first week it was hard, seemed like I’d keep heading for sweet things. My jar of dark chocolate chips has always been there to go to. It’s been pretty lonely the last week or so, and I don’t get any cravings now. I think the relief from symptoms is the bigger strength that I will hold to if I ever consider returning. It’s just not worth it.
The amazing journey continues!
One day at a time, it will get easier!
Linda
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I subscribe to your RSS.
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I’m ready to give it a go and cut out refined sugar. Like you, I think it’s easiest to go cold turkey.
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I feel that my interest in sugar has decreased proportionately with the amount of fat that I consume.
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Donielle – your blog is a wonderful resource!! I wish it had been around when I was struggling with infertility. I never even considered giving up sugar but it might have helped….it’s hard to know. I’m looking forward to trying some of your recipes! Best wishes!
Micaela
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I recieve updates via email. Would love to win.
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I need to give up sugar for myself and my family. I would love do a detox but Im breastfeeding so I have to wait. For now we are cutting down on proccessed foods and then we will take the next step. We Cant afford to do it all at once. We are on a very very very tight budget and it doesnt allow for making alot of changes. Im cooking more and making more homemade food and sauces etc. Hubby already has diabeties and he is only 30. We are both over weight and cant seem to lose probably because of all the sugar we eat. We live in the south and it a sweet every night. Hard to break traditions. We are learning. Would love to win.
God bless
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I’m a subscriber (through Google Reader). I keep trying to give up sugar – and then it finds it’s way back into the house again. If I could just get hubby on board I think I could do it….
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I’ve been sugar detoxing for about two weeks with an off day for Easter and an off weekend for a wedding this weekend. I back to the no sugar but boy, this last weekend of sugar sure made me feel awful! This is day two of RE-detox and while I have no cravings, I sure am grumpy! The less sugar, especially refined, the better for me. I feel better and have more energy. It also has helped to add in a lot of good butter and coconut oil and good fats! Since last August I’ve lost 40 pounds and around 29 inches.
I’ve been following your blog since around January I think. I do have one excellent sugar free snack that I’ll list here since it is not originally mine. http://amessykitchen.blogspot.com/2010/02/coconut-toasted-nuts-chocolate-mmmmmmmm.html
The original post has an option for an almost completely sugar free topping. I find the super dark chocolate to be sufficient though. 5g net carbs is my limit right now for detox, a few times a day.
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Just an fyi–for anyone wanting to go cold turkey on sugar–or anything addictive– the herb kudzo is AWESOME. My ND told me to take 3 tablespoons of powder a day while I was going cold turkey on: gluten, sugar, caffiene and alcohol. You guys….it works so well. Yes, it tastes horrible (you can get capsules…just have to take a lot of them) but it knocked my cravings out!
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I’m pretty close to having cut out all sugar – I eat almost no processed foods and occasionally use maple syrup or raw honey. I’m really trying to limit those, too. But with less vigor, lol. They’re my remaining sweeteners! But I feel like other natural sugars taste sweeter to me, like fruit tastes very sweet, and even milk tastes sweeter. I’d love to win some of the dried fruit – thanks.
SOooooo…. I just watched your “Sugar is the new “S” word” video – from Jan – what happened w/ your and your baby’s eczema!!!? DYING to know. Our daughter has very bad eczema. She eats a bit more processed food than I do, sadly (boy can a 2 yr old be hooked!) and loves her sweets, but I don’t think I’ve ever noticed a flare due to sugar consumption. Please share what happened! I’ll poke around your blog in case you already did.
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I signed up for the emails!
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I must laugh at myself. I cut out sugar months ago because of my PCOS and it gradually crept back in (though not in as large of quantities). Now, I have to do it AGAIN since being diagnosed with gestational diabetes at 14 wks pg. I should have just stuck with it the 1st time.
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Wouldn’t it be lovely if we could all get off sugar….:) Thanks for the giveaway!
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I have never been really big on sweets preferring to grab a piece of fruit when wanting something sweet. I do LOVE quality dark chocolate though. I am trying to cut back on the sugar in our home; although, I still really enjoy my southern sweet tea which I put way too much sugar in!
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I already subscribe via e-mail
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