Completely eliminating refined sugar?
misschellechelle
Posts: 52 Member
Has anyone completely eliminated refined sugar? I am not talking about sugar from fruit, but sugar from candy, cookies, ice cream, etc.
I realize I cannot eat sugar in moderation. When I try to have a little of something, it always turns into me overdoing it. I cannot seem to be satisfied with just a little.
Has anyone experienced this? I am going to try eliminating sugar completely to see if it helps eliminate my cravings and overdoing it.
I realize I cannot eat sugar in moderation. When I try to have a little of something, it always turns into me overdoing it. I cannot seem to be satisfied with just a little.
Has anyone experienced this? I am going to try eliminating sugar completely to see if it helps eliminate my cravings and overdoing it.
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Replies
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I guess it depends on how broad you are defining the refined sugar. Fruits and veggies are okay for you ... how about peanut butter, bread, cereal (not the sweet stuff, but basics like Cheerios), and all the other foods that have added sugar in small amounts? And are you including things like honey and pure maple syrup?
If you're just cutting out candy, cookies, baked treats, ice cream, chocolate, and the like, it won't be too complicated. I haven't done it long term, personally, but I know that it can be done. (I personally wouldn't want to, as I don't have much issue with moderation). You just have to make sure to not have any in the house, and have strategies to deal with when you are in situations that offer them (break room, party, etc)
Cutting out all of them is much more complex. You have to read labels avidly and prepare much of your food from scratch. I wouldn't go that far if you don't have self-control issues with these foods. Only get rid of the actual trigger foods.
After some time, you may want to try a bit of moderation again. Still limit what you have access to on a daily basis, but allow yourself the occasional treat, like cake at a birthday party or a candy bar once in a while. You may find it easier, after a period of complete abstinence, to moderate your sugar intake. After all, do you really plan on cutting these out for the rest of your life? If not, then eventually you do need to learn how to exert the control necessary to moderate yourself when you eat something sweet.0 -
I cut out sugar and foods that have any added sugar completely. I also cut out starches as they turn rapidly into sugars and cause the same cravings. It was hard at first and I had to get used to not eating any processed foods because most of them have added sugars but after about a week I felt really good and wasn't as tempted by sugary stuff.0
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I have cut out sugary food for lent and feel much better for it. I also can't do sugary laden food in moderation. I may continue when lent is over as if I can do it for 40 days I'm sure I'll be able to do it longer.
I am not checking all ingredients on everything but due to other food intolerances I avoid a lot of processed food anyway. I used to binge on free from cakes and biscuits and such like. It's really helping me to focus on healthy eating at every mealtime, and snacking has virtually stopped.0 -
It can be done for sure, largely by avoiding pre-prepared foods where sugar gets added to optimise texture, taste, stability etc.
I had to LOL at Cheerios - "Cereal Grains ((77.7%): Whole Grain Oat Flour (28.3%), Whole Grain Wheat (28.3%), Whole Grain Barley Flour (17.1%), Whole Grain Maize Flour (2.0%), Whole Grain Rice Flour (2.0%)), Sugar, Wheat Starch, Partially Inverted Brown Sugar Syrup " so most if not all breakfast cereals will be off the agenda.0 -
It would be a simple way to to ensure you hit a calorie defecit because you would have to home cook everything ...bread included
That would give you ultimate control of your calorie intake
Now whether you can stick to this, and not crash and burn, because you really really fancy a bowl of cereal, or that pre-made sandwich, is up to you....I wouldn't be able to and far prefer a path where everything is allowed within my calorie allowance
But fundamentally yes ...you'd be shopping and cooking a whole lot and probably not socialising much and you would have to be prepared0 -
Yes it's true that sweets are calorie dense and hard to resist. Limiting them are a good strategy for losing weight. Cutting them entirely is often counter productive. Once you can't do it anymore, you can go overboard. Try to eat some almonds, walnuts, unsalted sunflower or pumkin seeds when you get an urge for sugary snacks. Weigh them carefully, because they are calorie dense, and log them. I find I am satisfied with 20g of nuts. This may help you cut down. Good luck.0
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Yes. Try it for a month and then evaluate and make modifications as necessary.0
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I have the same reaction to certain foods, and I have done something similar. I don't think it's the sugar per se we react to, as the sugar in fruit, milk, grains and vegetables cause no ill effect - it has to be the sugar:nutrients ratio. Ultraprocessed foods are just too easy to overeat, after all they are made to be irresistible, totally non-toxic, easy to swallow, practically predigested, but has no nutritional value to speak of, all factors that makes you immediately ready and hungry for more. Add to this a complete breakdown of meal patterns and eating norms, with advertising conditioning us to think eating everything everywhere all the time is perfectly normal, and nobody having to move if we don't want to, it just sounds like the perfect recipe for obesity.
I don't think you can eliminate sugar completely, and it will be exhausting to try. But you can kick out some of the major culprits by reserving the obvious for special occasions: ice cream, candy, cookies and chocolate - and replacing foods you eat often with their "natural" counterparts: choose peanut butter without added sugar, canned tomatoes instead of pasta sauce, oatmeal/semolina etc instead of corn flakes/cheerios etc, bake your own bread or choose some without added sugar (crispbread is nice), natural yogurt instead of flavored. You'll need to cook more, from one ingredient foods, but that can be fun, liberating and empowering.
Find out what you can tolerate and not. I have some trouble with dried fruit and sweeteners like honey and maple syrup, but not as serious as with chocolate and candy. My meals are more on the savoury side now, but I still eat fruit, and I make smoothies with banana, milk and fruit or nut butter and cocoa. I mix Greek yogurt with nuts/nut butter and a sweetener, and feel satisfied. I appreciate the more subtle flavors now, but I still crave candy, even though I don't want it. I just don't buy it to "keep" (I know what happens next if I do).0 -
I don't eat a lot of refined sugar at all but agree with others that there really isn't a reason to 100% avoid it. I cook most of my food myself and never add normal sugar to anything I make, I like to use stevia and fruit. Occasionally in baking I will use a combination of stevia and pure maple syrup.
I don't think sugar is inherently 'evil' like it is made out to be, its not great for us but I think its more the concentration in which it is consumed and the fact that is consumed without other good stuff (like fibre) in combination with it.
I generally prefer healthier, more natural foods now since I have been eating this way for quite some time, but don't worry myself about the occasional bit of added sugar in meals out and pre-made sandwiches and such if I am on the go.
I do however make the effort to choose products with less sugar/ no added sugar if possible. For example I use a lot of dark chocolate in breakfast recipes and have blocks of it as snacks (I am an ex-chocoholic, okay.. maybe still a chocoholic), and I now buy a brand of dairy free xylitol sweetened chocolate, or one made with stevia. I also buy natural oil free added sugar free peanut butter.
If its just weight loss you're focusing on though the calorie deficit will do that alone. I think eating healthier makes it easier to stick to though.0 -
It would be a simple way to to ensure you hit a calorie defecit because you would have to home cook everything ...bread included
That would give you ultimate control of your calorie intake
Now whether you can stick to this, and not crash and burn, because you really really fancy a bowl of cereal, or that pre-made sandwich, is up to you....I wouldn't be able to and far prefer a path where everything is allowed within my calorie allowance
But fundamentally yes ...you'd be shopping and cooking a whole lot and probably not socialising much and you would have to be prepared
It's not that hard to not eat bread and cereals - I haven't eaten either for years due to gluten and yeast sensitivity (gut problems) I still manage to eat enough calories (or too many which is why I'm here) without too much effort.0 -
I used to be a "sugaroholic" so I decided to experiment and cut out all refined sugar- going cold turkey was rough and I would not recommend it- I tried it again, this time following JJ Virgin's Sugar Impact Diet (cut it in stages) and now I just don't indulge- any "sugar" that I get is mostly from low sugar fruits (berries), I don't eat processed type foods so it is easy to stay away from it. If I do use any type of sweetener it is organic liquid stevia.
There will always be people who say it is extreme, etc, etc but I highly recommend it for some people. Like me, extreme cravings, diabetes in the family, overweight, addicted to sugar. Fast forward- I am totally liberated from the terrible side effects and cravings now. I will never go back and if I do back slide, I will do the Sugar Impact Diet again.0 -
Healthy4me4ever wrote: »It would be a simple way to to ensure you hit a calorie defecit because you would have to home cook everything ...bread included
That would give you ultimate control of your calorie intake
Now whether you can stick to this, and not crash and burn, because you really really fancy a bowl of cereal, or that pre-made sandwich, is up to you....I wouldn't be able to and far prefer a path where everything is allowed within my calorie allowance
But fundamentally yes ...you'd be shopping and cooking a whole lot and probably not socialising much and you would have to be prepared
It's not that hard to not eat bread and cereals - I haven't eaten either for years due to gluten and yeast sensitivity (gut problems) I still manage to eat enough calories (or too many which is why I'm here) without too much effort.
Of course it's not but it's not bread and cereals
If you are eliminating added sugar you are talking virtually every single thing that comes in a packet, or at least checking the packet so from yogurts to bread to frozen meals to baked beans to tinned tomatoes ...you'd need to check everything....restaurant and bar food would be out etc etc
Why would you think it's just gluten containing foods ?0 -
I was having a difficult time moderating sugar too. In January, I cut out all refined sugar (plus other things) for 30 days. It's not easy because you have to do a lot of cooking and careful reading of labels. But I'm really glad I did it because now I find it much easier to eat and enjoy sugar in reasonable amounts.
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I call myself a sugarholic. I love sweet stuff and like you it does me no good to have just a small portion. If it is there, I'm going to eat it. I just don't bring it in the house. Social situations are a lot more difficult.
A good substitute for sugar is stevia or a stevia erythritol or xylitol blend. You may have to try several brands to find the one that suits your taste buds.
I have found a good solution for wanting ice cream is to put 1/2 cup of daisy 2% cottage cheese(I use this brand because it does not have additives like other brands ) and 1/2 cup of unsweetened frozen strawberries and about a tbsp of pyure sweetener and blend in a high speed blender. It really satisfies urge for something cold and creamy.
Another thing I find helps with sugar cravings is to eat about three to four hours apart so you keep your blood sugar more even. You might find it helpful to check out from library or buy the book Trim Healthy Mamas. This book explains why eating several times a day is helpful and cutting out all sugars is better for you. It teaches you how to separate your food fuel types so your body can utilize them
better.
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Healthy4me4ever wrote: »It would be a simple way to to ensure you hit a calorie defecit because you would have to home cook everything ...bread included
That would give you ultimate control of your calorie intake
Now whether you can stick to this, and not crash and burn, because you really really fancy a bowl of cereal, or that pre-made sandwich, is up to you....I wouldn't be able to and far prefer a path where everything is allowed within my calorie allowance
But fundamentally yes ...you'd be shopping and cooking a whole lot and probably not socialising much and you would have to be prepared
It's not that hard to not eat bread and cereals - I haven't eaten either for years due to gluten and yeast sensitivity (gut problems) I still manage to eat enough calories (or too many which is why I'm here) without too much effort.
Of course it's not but it's not bread and cereals
If you are eliminating added sugar you are talking virtually every single thing that comes in a packet, or at least checking the packet so from yogurts to bread to frozen meals to baked beans to tinned tomatoes ...you'd need to check everything....restaurant and bar food would be out etc etc
Why would you think it's just gluten containing foods ?
I was just answering the point you made, I'm not looking for an argument. I know it's not only these foods that contain sugar but it's the ones you mentioned.0 -
geogirl0626 wrote: »I was having a difficult time moderating sugar too. In January, I cut out all refined sugar (plus other things) for 30 days. It's not easy because you have to do a lot of cooking and careful reading of labels. But I'm really glad I did it because now I find it much easier to eat and enjoy sugar in reasonable amounts.
That is the key! Finding your own personal moderation point for having sugar before you activate the cravings.0 -
No, I haven't...I eat very little of it, but I've never seen any reason to completely eliminate it. Ice cream is good...I have a nice coconut gelato about 1-2x per week.0
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We did for months. Like said you'll find that many package foods contain it, ketchup and spaghetti sauce are two places that I found that surprised me at first. Read every label and know the 56 different names that added sugars can go by. It's not hard if you are diligent.
Since reaching our goals we've allowed some back in, like ice cream. It's weighed just like the rest of the food now. I do have to watch myself as I could start binging but not today!0 -
I did for a while as an experiment when I first started, and didn't find it that difficult -- I don't eat lots of packaged stuff with added sugar anyway (don't like cereal other than plain oats, don't like ketchup, prefer plain yogurt), so although I read labels on the things I did buy I didn't really run into the surprises or support for the idea that sugar is in everything. I did eat plenty of foods (like vegetables and plain yogurt and some fruit) with inherent sugars, of course, and I decided the tiny bit in smoked salmon and savory-tasting restaurant meals wasn't something I'd worry about.
For me, what I've found, is that eating sugar or not makes no difference. What helps me control my calories and not eat lots of snacky stuff is simply not snacking. It takes a few days to adjust to that habit, but once I am in my "only planned meals" habit I don't have issues. I can include a moderate amount of something sweet as a dessert after a meal and not have any decision to overeat. (I also have never had an issue with carbs, even starchy carbs, but that's because I tend to eat everything in the context of a balanced, healthy meal or immediately after.)0 -
chellecamden wrote: »Has anyone completely eliminated refined sugar? I am not talking about sugar from fruit, but sugar from candy, cookies, ice cream, etc.
I realize I cannot eat sugar in moderation. When I try to have a little of something, it always turns into me overdoing it. I cannot seem to be satisfied with just a little.
Has anyone experienced this? I am going to try eliminating sugar completely to see if it helps eliminate my cravings and overdoing it.
I wouldn't say I did it entirely, but I did cut way way way way way back heavily refined heavily processed convenience foods with added sugars. Pretty much all packaged refined snacks etc.
About 14 years ago. At first it was hard, because I ate a lot of crap.
Now that stuff doesn't appeal to me at all.
I wouldn't say "all" because it's everywhere, even dressings, sauces, breads etc.
In the beginning it was important for me to not have refined snacks and convenience foods in the house. Now hubs can buy stuff and I'm not even tempted.
Limiting or eliminating that stuff made it much easier to meet my dieting goals as I found that stuff DID stimulate cravings and whatnot for me.
If I do have something sweet it will be fruit, or a bit of simple dark chocolate. I used to eat a snickers a day, a pop tart a day etc, and lots of fast food. I gave up most of that stuff and the weight came off. Clearly, I was at a deficit, but it seemed quite natural at the time.
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markrgeary1 wrote: »We did for months. Like said you'll find that many package foods contain it, ketchup and spaghetti sauce are two places that I found that surprised me at first. Read every label and know the 56 different names that added sugars can go by. It's not hard if you are diligent.
Since reaching our goals we've allowed some back in, like ice cream. It's weighed just like the rest of the food now. I do have to watch myself as I could start binging but not today!
Would you start binging on ketchup and spaghetti sauce or why do you care about those?0 -
Natural and refined sugars are the same chemicals. The body processes them the same. That leads to why treat them differently?0
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i haven't eliminated sugar entirely, but I generally don't eat what I might call my trigger foods -- cake, cookies etc. In my case, I can have a little sugar in my coffee without triggering any cravings. Same with Fibre One bars. I still eat my trigger foods on occasion, but I know that cravings are still likely to reappear, so I mostly just avoid that stuff. Eating protein and regular exercise have helped. I do think an initial period of near abstinence helps diminish the cravings and helps get rid of bad habits. It will be worth a little discomfort to feel in control again. Go get it.0
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I started taking metformin due to insulin resistance on Monday and if I eat ANY refined sugar, fats, or simple carbs it makes me have to sit on a toilet for a while.
and it's been pretty darn hard for me. I wasn't expecting to have to change my diet on the drop of a dime like that. But I've been doing, and powering through it. 0 -
stevencloser wrote: »markrgeary1 wrote: »We did for months. Like said you'll find that many package foods contain it, ketchup and spaghetti sauce are two places that I found that surprised me at first. Read every label and know the 56 different names that added sugars can go by. It's not hard if you are diligent.
Since reaching our goals we've allowed some back in, like ice cream. It's weighed just like the rest of the food now. I do have to watch myself as I could start binging but not today!
Would you start binging on ketchup and spaghetti sauce or why do you care about those?
No I only binge on ice creams, candy, those sweet sickening ooey gooey foods. Those were simply two foods that surprised me that they had either a larger than expected amount of added sugars(spaghetti sauce) or in the case of ketchup an indeterminate (you only know the total) amount of added sugar. Salad dressing was the on same list.0 -
I stopped eating candy, cookies, chips, etc. on NY Day and lost 13 pounds just with that change alone. I lost another 6.6 in February by counting calories.
I found my craving really took a dive and to be honest, I really didn't miss the sweet treats all that much. I continue to eat fruit, though, so I think that helps a lot.0 -
I cut back on sugar, and then just stopped eating it out of lack of motivation. I don't eat a lot of fruit, mostly veggies. I never ate packaged convenience foods, or sweetened cereal or yogurt. I use a little erythritol and monkfruit extract in recipes that call for sugar, like some Asian sauces that need to be sweet tart or sweet savory to taste right.0
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I have, at various times over the years but it's never been sustainable for me. I sneak a little, feel like I have control and eat more, and then more and then I'm out of control.
I'm really working on having a good relationship with sweets, sometimes a little bit every day when the mood strikes and it's working so much better for me. That said, I don't eat foods that I have trouble controlling, like doughnuts or jellybeans or ice cream.0 -
goldthistime wrote: »i haven't eliminated sugar entirely, but I generally don't eat what I might call my trigger foods -- cake, cookies etc. In my case, I can have a little sugar in my coffee without triggering any cravings. Same with Fibre One bars. I still eat my trigger foods on occasion, but I know that cravings are still likely to reappear, so I mostly just avoid that stuff. Eating protein and regular exercise have helped. I do think an initial period of near abstinence helps diminish the cravings and helps get rid of bad habits. It will be worth a little discomfort to feel in control again. Go get it.
Same here.0
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