Quitting sugar
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i dont think anyone thinks they are something they are not.. you give advice out here just like everyone else and you are neither of those. I have a masters in nutrition and i only speak on my own experience not necessarily my education nor am i giving advice out when someone should be speaking to their dr.The OP wasn't asking how much sugar they should consume or which sugars they should eat. The other posters here are discussing those things amongst each other because a "no sugar" diet (assumed from the OP's declaration to quit sugar) is extremely difficult and no details were given. I'd hope no one thinks it is medical advice to cultist.
The advice people are giving are how to combat cravings, find foods low in sugar, and manage feelings of hunger; which cultist requested, and is a topic that may be helpful for anyone reading these forums.
As I said, the OP should talk to his/her doctor - not get advice here from people who may be well meaning but are just going to confuse the issue. She said she was told by her kidney specialist to "quit sugar" and I was advising she discuss the meaning of that recommendation with her specialist. I stand by what I said. Too many people on this forum seem to think they're nutritionists or medical doctors -- and they're not.
OP: *TALK TO YOUR DOCTOR*0 -
I can only tell you what helped me when I reduced carbs and tried largely eliminating sugar. I suspect your diet needs to be more restrictive than mine for medical reasons, so obviously talk to your doctor:
- LOTS of protein- eggs, chicken, fish, surimi, pre packaged chicken strips, turkey pepperoni. I probably eat 100g a day, it keeps me really full on low calories
- Vegetables high in water- asparagus, green beans, lettuce, spinach, brussels sprouts, mushrooms, cucumber, bell pepper, broccoli, cauliflower, zucchini, yellow squash. AVOID- peas, corn, carrots, onions
I make "rice" out of food processed cauliflower and zucchini noodles instead of regular noodles to cut down on glucose.
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stevencloser wrote: »When people drop some carbs (sugars) they often replace it with fats or proteins. Those are often more fulling foods. You might do well to focus on adding in fat and protein to keep you full longer, as well as veggies which can add some bulk to your meals.
I mostly gave up sugar and grains (since grains readily convert to glucose). A diet based on meats, seafood, full fat dairy, nuts and veggies is a healthy diet for most.kommodevaran wrote: »It's not possible to "quit" sugar and still have a good diet. There is sugar in fruit, vegetables and dairy, and added sugar is the same sugar as naturally occurring sugar, it's made from plants, and it's treated the same way by your body. The difference lies in that fruit, vegetables and dairy also come with additional nutrition, that sets off the impact of sugar, while fast food/junk food often just provides fat and/or sugar.
If you need to lose weight, you need to eat less than you burn. But you shouldn't eat too little. If you are eating too little, you won't just be hungry, you will be sick and/or quit.
If you are eating enough calories, but still hungry because you are eating "healthy", eat a more balanced diet. You need sufficient amounts of protein, fat, carbs and fiber every day. A varied diet containing foods from all food groups every day, should take care of this. Never cut out anything for other reasons than allergies or other medical issues, dislikes, inconvenience, or ethical/religious beliefs. If you can cook, do that, if not, learn how to. Cooking from scratch is an easy way to avoid lots of added sugar and salt.
If you are "hungry" just because you aren't eating all the time, or miss your old favorites, it just takes some getting used to. Wait it out, distract yourself, exercise. And don't cut out everything or try to change everything at once. Eat food you like, but not everything at once, and not all the time.
If you have special dietary needs because of your kidneys, get a referral to a dietician.
I disagree with the bolded - your opinion stated as a fact. Sugar is not needed for a healthy diet and can be minimized to nothing, or almost nothing, quite healthfully.
What would be a healthy diet (as in non-nutrient deficient) that has no sugar?
A diet based in meats, seafood, high fat nuts or seeds, and high fibre, non starchy vegetables has almost no sugar. As I said, minimized to nothing or almost nothing. And if one eats as a carnivore, that is sugar free and perfectly healthy.
I have seen the diaries of a few very low carb persons. They had more variety in the supplements they eat than their foods. Perfectly healthy...
Some like variety and some don't. If your typical foods have all the nutrients one needs, then they don't need a lot of variety.2 -
When people drop some carbs (sugars) they often replace it with fats or proteins. Those are often more fulling foods. You might do well to focus on adding in fat and protein to keep you full longer, as well as veggies which can add some bulk to your meals.
I mostly gave up sugar and grains (since grains readily convert to glucose). A diet based on meats, seafood, full fat dairy, nuts and veggies is a healthy diet for most.kommodevaran wrote: »It's not possible to "quit" sugar and still have a good diet. There is sugar in fruit, vegetables and dairy, and added sugar is the same sugar as naturally occurring sugar, it's made from plants, and it's treated the same way by your body. The difference lies in that fruit, vegetables and dairy also come with additional nutrition, that sets off the impact of sugar, while fast food/junk food often just provides fat and/or sugar.
If you need to lose weight, you need to eat less than you burn. But you shouldn't eat too little. If you are eating too little, you won't just be hungry, you will be sick and/or quit.
If you are eating enough calories, but still hungry because you are eating "healthy", eat a more balanced diet. You need sufficient amounts of protein, fat, carbs and fiber every day. A varied diet containing foods from all food groups every day, should take care of this. Never cut out anything for other reasons than allergies or other medical issues, dislikes, inconvenience, or ethical/religious beliefs. If you can cook, do that, if not, learn how to. Cooking from scratch is an easy way to avoid lots of added sugar and salt.
If you are "hungry" just because you aren't eating all the time, or miss your old favorites, it just takes some getting used to. Wait it out, distract yourself, exercise. And don't cut out everything or try to change everything at once. Eat food you like, but not everything at once, and not all the time.
If you have special dietary needs because of your kidneys, get a referral to a dietician.
I disagree with the bolded - your opinion stated as a fact. Sugar is not needed for a healthy diet and can be minimized to nothing, or almost nothing, quite healthfully.
What would be a healthy diet (as in non-nutrient deficient) that has no sugar?
A diet based in meats, seafood, high fat nuts or seeds, and high fibre, non starchy vegetables has almost no sugar. As I said, minimized to nothing or almost nothing. And if one eats as a carnivore, that is sugar free and perfectly healthy.
Wait, wait, wait. Are people actually recommending a carnivore based diet to someone diagnosed with kidney issues?!
Really?
Don't be alarmist. I never recommended anything.
I said that sugar is not needed for a healthy diet and can be minimized to almost nothing, or nothing. I was "asked" what could be a healthy diet without sugar and I responded with "a diet based in meats, seafood, high fat nuts or seeds, and high fibre, non starchy vegetables". If one wants zero carbs, they could eat as a carnivore.
And a mindful carnivorous diet is not that high in protein unless you want to live on lean meats. I know a few carnivores (most include heavy cream, eggs, cheese, and butter) and their protein intake is around 20-30%. Not that high. Avoid chicken breasts and lean cuts and it isn't too hard to keep protein lower.
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There are too many theories about nutritions and every body reacts differently... but one thing is true, we don't need to consume refined sugar! Natural sugar is present in most of the vegetables and fruits. You could try to count how much sugar you have been taking. you will be surprised how much sugar you are actually taking! well, I was!
I hardly eat anything processed these days and I just feel great. Some fruits are high in fructose (like mango etc), others are low (e.g. raspberries). I feel pretty satisfied eating a bowl of berries as my dessert in the evening without any added sugar. The generalised idea of "fruits are healthy" is not very correct in my opinion. you get enough Vitamin C from vegetables, too, and they do not contain as much sugar as fruits do.
Anyways, you will get used to having less sugar, just start slowly. Using erythritol instead of sugar has been great for me coz it is sweet (approx. 70% of sweetness), no aftertaste like stevia, but doesn't get absorbed in your body, so it is literally a zero calorie sugar.2
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