The sugar free diet, developed in 1998 as the 'Sugar Busters' diet, has seen a resurgence of interest for weight loss and better health. Many people have lost weight on this diet which fundamentally bans processed foods, sugar laden foods and promotes whole foods rich in fiber with a low Glycemic Index (GI) and low calorie densities.
The original developers of the diet also claimed that it lowers cholesterol, promotes wellness, increase your energy and does not leave you hungry, helps control diabetes and other diseases and is a low GI diet. Counting calories or controlling portion size is not part of the diet. However, replacing high calorie density foods, rich in sugar and low in fiber, with whole foods means that the menus are low in calories. In a way this is similar to the various high protein diets such as the Atkins and Dakun diets that work in similar ways by reducing sugar and carbohydrates. Lowing carbs in the diet means less calorie are consumed.
So what are the pros and cons of the Sugar Free, Sugar Busters Diet and what foods are banned and which low sugar foods are recommended?
What You Can and Can't Eat
Basically you should stop eating all foods containing refined and natural sugars, especially the complex sugars -fructose and sucrose. Glucose is OK. The menus encourage eating stone-ground whole grains, high-fiber vegetables, fish, lean and trimmed meats and fruits (all basic healthy recommendations). The preferred form of alcohol is red wine. Food should be baked, grilled or broiled, and cooked with oils such as olive and canola oils that are low in saturated fats, such as canola (not part of the diet but promoted by the originators). The table below summarises the forbidden foods and fruits and the those permitted on the diet.
Users of the diet can eat three meals a day of usual portions. Snacks are allowed such as nuts and permitted fruits.
Reviews
The claim that the sugar free diet can avert diabetes has been severely criticised. The developers of the diet also claim sugar is toxic to our bodies and can affect insulin levels and this is related to weight gain. These medical aspects won't be discussed further.
While many people lose weight on this diet it is not because sugar is a 'poison'. The diet works because it cuts out the calories in the sugar. People lose weight on it because it is a low calorie diet without counting calories. Each menu in the books averages a only about 1,200 calories (which is about 50-60% of the daily calorie allowance). Anyone can lose weight on 1,200 calories a day using any diet! This is similar to how weight is lost on the Dukan diet
(see: Dukan Diet Recipes, Reviews, Menu Ideas )
The elimination of processed foods has a lot of merit because these foods have been implicated as a major cause of the worldwide obesity epidemic (See: Paleo Diet Food List, Menu, Recipes | Caveman, Paleolithic Food).
The diet rates foods based on the Glycemic Index (GI). (see:Low GI Food List and Diet Tips using the Glycemic Index.
The developers of the Sugar Busters Diet do encourage dieters to drink lots of water and get regular exercise as well as, which are important actions for any diet. The authors of the book also suggest that fat should be trimmed from meat and lean cuts should be selected.
The diet encourages high fibre foods, but some prominent foods high in fiber, such as bananas, are prohibited because they also contain high levels of sugar. For more about high fiber foods
( See: Fibre Rich Foods | Fruits, Grains, Cereals and Vegetables Rich in Fibre ).
.Nutritionists have raised concerns about the high protein levels in the diet and risks of kidney damage.
Many dieters found it easy to follow and kept energy level up and controlled hunger pangs. However many dieters found that the plan was hard to maintain in the long term and it was annoying having to look up
foods in the lists.
Forbidden foods
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Permitted Foods
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Eat in Moderation
|
---|---|---|
White bread (includes any bread with white flour in it)
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Whole grains - such as brown rice and oatmeal
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Fruit juices with no added sugar
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Pasta - unless whole grain
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Whole grain flour
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Artificially sweetened colas (clear sodas are better)
|
White rice
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Products made with 100% whole grain flour
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Chocolate (at least 60% cacao)
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White flour and products made with it
|
Beans
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Pure fruit jams and jellies without added sugar
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Potatoes and potato chips
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Sweet potatoes
|
Carrots
|
Corn and corn chips
|
Lean meats - trimmed of fat. Nothing sugar-cured
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Butter and cream and regular cheese
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Sugar and products with added sugar e.g. canned fruits in syrup
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Fish and seafood (not breaded)
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Beverages with caffeine
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Jams and jellies containing added sugars
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Eggs
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Small portions of sugar-free ice cream
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Ripe bananas (green OK)
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Nuts and nut butters
|
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Raisins
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Flax Seeds
|
|
Pineapple
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Olive and canola oils
|
|
Beets
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Low fat milk and other dairy products
|
|
Parsnips
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Mayonnaise and other sauces and dressings with no added sugar
|
|
Honey
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Artificial sweeteners OK
|
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Syrups
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Beans
|
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Salad dressings and sauces with added sugar - such as Teriyaki sauce
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Lentils
|
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Fruit drinks containing added sugar
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Peas
|
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Sugar-sweetened soft drinks
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Spinach
|
|
Sugar-cured meats (NB ham is often cured with salt and sugar)
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Lettuce
|
|
Beer
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Squash
|
|
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Zucchini
|
|
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Mushrooms
|
|
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Asparagus
|
|
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Artichokes
|
|
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Cabbage
|
|
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Celery
|
|
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Cucumbers
|
|
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Broccoli
|
|
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Brussels sprouts
|
|
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Eggplant
|
|
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Onions
|
|
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Apples
|
|
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Lemons and limes
|
|
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Pears
|
|
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Cherries
|
|
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Raspberries
|
|
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Kiwis
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|
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Grapefruits
|
|
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Apricots
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|
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Melons other than watermelon
|
|
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Tomatoes
|
|
|
Tangerines and oranges
|
|
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All other vegetables and fruits nor forbidden
|
|
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