Sugar Busting Plan: What To and Not To Eat
What to eat
When you've removed all those sugar-filled foods from your diet, what are you going to eat? If you have read the Decaf Plan (see page 56), you'll know that diet is the key. If you've been sucked into the sugar spiral, reducing levels will lead to drops in energy while you rebalance things. You may also find your mood drops as you're no longer receiving those extra bursts of serotonin. However, by eating correctly you can counteract these things, and make the whole process so much easier on your body and mind.
Here is what to eat instead: Unrefined carbohydrates, it's notjusi sugar that boosts serotonin in the brain - all carbohydrates do. Therefore, eating plenty of starchy foods will boost your mood and decrease stress, but it's important to eat the right type. Refined carbohydrates like white bread, white pasta and white rice cause almost as high a surge in blood sugar as sugary foods do, so basing your new eating plan around these will actually stimulate sugar cravings.
Instead, you should be aiming to eat starchy foods that cause a slow increase in blood sugar (also known as foods with a low glycaemic index, or Gl). The best of these include lentils, kidney beans, wholemeal pasta, plain bran cereals, sweet potatoes, brown rice, new potatoes, rye bread, pumpernickel bread, oatmeal and chickpeas.
Chicken and dairy products. These are protein foods; not only does protein keep blood-sugar levels stable but it also boosts levels of other chemicals in the brain that help reinforce mood and energy. In fact, it's been shown that within just 30 minutes of eating 75-125g (3-4oz) of a protein food such as fish, chicken, dairy products and beans people feel more energized, alert and assertive.
Fish. As well as being a protein food and therefore offering all the benefits described above, fish has a special role to play. The job of keeping brain cells receptive to the positive benefits of mood-enhancers like serotonin falls to substances called omega-3 fatty acids, which are primarily found in fish and shellfish. No wonder Finnish researchers found once-a-week fish-eaters were 31 per cent less likely to feel depressed than those who skipped fish totally. Snacks. Eating little and often is vital to the success of the Sugar-busting Plan, because it keeps the blood-sugar levels more stable than eating three big meals a day does.
For best results, snacks should also be low-GI foods. Some of the best are cherries, grapefruit, nuts, dried apricots, low-fat yogurt, pears, apples, plums and popcorn. Proteins such as cottage cheese, tuna, nuts and seeds are also good.
What not to eat or drink
Refined carbohydrates. As stated above, these can cause sudden rushes in the blood-sugar levels that can trigger a sugar craving. Caffeine. For exactly the same reason, if giving up coffee and sugar at the same time is too tough, at least eat a protein snack with your coffee to try to reduce the likelihood of a sudden sugar surge. Alcohol. This is a sugar, and so it can trigger sugar cravings. Artificial sweeteners. These don't raise insulin levels, but studies have shown that they may make you want to eat more. If you're feeling unsatisfied, you'll be more likely to grab a sugar-filled snack.