Sugar Detox Week 2: Restock the Kitchen

"And what, Socrates, is the food of the soul? Surely, I said, knowledge is the food of the soul."—Plato

Week Two: Restock the kitchen

Week Two is all about restocking the pantry and fridge with delectable edibles to satisfy sweet cravings and add vitamins, minerals and fiber to daily menus. At this point, do not let your guard down! Follow these rules when restocking:

1) Always eat a protein-centric snack or meal before shopping.

In other words, don’t shop on an empty stomach! Chances for a sugar relapse are inevitable when shopping hungry. Eating protein has been proven to curb hunger, is more sustaining than carbohydrates or fats, and ultimately aids in long-term weight loss. In a 2006 Science Daily article of a report from the journal Cell Metabolism, “The amount of a hunger-fighting hormone can be increased by eating a higher protein diet. The hormone, known as peptide YY (PYY), was earlier found by the researchers to reduce food intake by a third in both normal-weight and obese people when given by injection.”

But don't wait for the needle. Even if you're vegetarian, make sure you have protein-rich foods at the ready in your freezer, fridge and fresh, instead.

NOTE—A general rule of thumb for daily protein intake is half your body weight in kilograms (depending on gender, weight, activity level, age, and health status).

Example: 180-pound body weight divided by 2.2k =  82 grams daily.  Stock up on these protein foods, but be aware of salt and fat, and calories. Don’t swap one addiction for another.

• 1 chicken breast without skin = 20 grams
• 1 cup skim milk = 8 grams
• 1 egg = 6 grams
• ½ cup cottage cheese = 14 grams
• 1 slice bacon = 21 grams
• 1 oz of peanuts = 7 grams
• 6 oz of tofu = 12 grams
• 3 oz of sirloin steak = 26 grams
• ¼ lb hamburger patty = 28 grams
• 1 oz American cheese = 6 grams

2) Shop only on the perimeter aisles.

Center aisles lure you in to a maze of sugary, salty, fatty snacks of low nutritional values, whereas the perimeter aisles are a plethora of sugar-free fresh fruits, dairy, meat, and wonderful vegetables. If it comes in its nature-given state, it’s safe to buy. Remember, food companies are trying to fool you, so read labels on packaged “healthy” foods. Visit the farmers market to buy organic and support the local economy!

3) Buy fiber-rich foods.

Among its numerous fine attributes, fiber helps control blood sugar levels. According to nutritional guidelines set by the Mayo Clinic, “Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.” 

Daily recommendation = 30 grams

Good choices of fiber rich foods:

Find a complete list on the Mayo Clinic web site.

Bottom line:

When you’ve committed to reducing sugar from your family's diet, restocking the kitchen with healthy, sweet alternatives is important to long term success and satisfaction. Transition slowly by replacing sugary snack foods with low sugar varieties and sweet healthy foods grown in the ground. And always remember to read labels and keep track in your journal. You'll soon feel under control and released from the "white gold" addiction.

(Note: This is the second in a four week series about breaking the sugar addiction. Read .)

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