What? Foods That Act Like Sugar?
Foods that Act Like Sugar
I write a lot about sugar and foods that act like sugar in this blog. Lately, I’ve been getting a few questions about what I mean by “foods that act like sugar,” so here is the explanation and it all start with an understanding of the glycemic index.
The Glycemic Index
By now, most people have heard of the glycemic index, but I’ll take a moment to explain it.
The way the glycemic index works is that a scientist will measure the blood sugar of a volunteer and then feed that volunteer a single food. After two or three hours, the volunteer’s blood sugar is measured again. What scientists have discovered through this kind of testing is that certain foods increase blood sugar a little, others increase blood sugar moderately, and still other foods increase blood sugar dramatically.
While there are complicated glycemic index charts that show hundreds of foods, here is a typical one:
What you want to notice about this list is that sugars (left-hand column) are mostly in the high top part of the chart. Sucrose (table sugar) and glucose are always found near the top, but, here is the kicker: so are white rice, pancakes, bread, corn flakes, crackers, parsnips, potatoes and many other foods. These are the Foods That Act Like Sugar in your body.
A Sugar is a Sugar
The take home message from the studies done on glycemic index is that a sugar is a sugar, no matter what the source. To your body, it doesn’t matter if you pick up a table spoon of sugar and put it in your mouth, or if you pick up a baguette and start munching on it: the results are the same. Up up up goes your blood sugar every time you eat these foods.
If you want to maintain good blood sugar control, I always recommend eating low or below the glycemic index.
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Your posts are very informative. I am a devoted GLCzone reader, and your blog is at the top of my list.
Larry,
Thanks for the kind thoughts!
Thanks for the explanations. great blog!
Great explanation! That helped.
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I’ve been reaching for the caramel candy bowl a lot lately and it’s usually when I’m stressed out. I’ve been having the feeling that I need to stop eating sugar because I think it slows down milk production and makes me grouchy. Am I imagining that? Can drinking lots of water remedy too much sugar intake? I have so many questions, I’m glad I found your blog!!
This time of year it is hard for all of us to keep from reaching for sweets. I’m not sure about the milk production, but the grouchy part? You bet sugar changes our moods!
No, water won’t balance out too high of a sugar intake. The body simply needs to deal with the sugar: it either uses it or stores it (as fat).
Thanks for you comments!
Dr. Scott
@feelgoodguru Grains act like sugar as do starchy vegetables. See glycemic index, or http://tinyurl.com/6573hd
@lil_gruntlings Oh yeah and foods that act like sugar. Here is a post on sugar foods: http://tinyurl.com/6573hd
HI Dr. Olson
How do you feel about juice fasting with just veggie juices and green apple in moderation?
I’m mixed. I believe that you should get most of your nutrition the way it showed up on the earth (this means no blenderized foods). But an occasionally green juice smoothie isn’t too bad.
I have recently signed up with you for the 1st level at this point on this journey. I have now purchased the book Sugarettes and have read the majority of it. It is very helpful. I am encouraged by your e-mails. They are full of good information and insight. I am 53 and for the 1st time in my life very unhealthy and I’m tired of it. Borderline Diabetic and high blood pressure and I have NEVER had this problem before and it has scared me into acting. I don’t want to be on medication because I didn’t have the courage or strength to break the sugar additction. I have been telling my co-workers about this too. They are also supportive. But with your help, support and my Faith in God, I will win this battle. Thank you SOOO much for this.
Terrie,
Thanks for your kind words and good luck on your journey to health!
How about Stevia???
I am on day one and have been consuming STEVIA… is this bad?
To Radha,
I’ve heard that Stevia is all good. Go on how you feel a few hours after consuming it.
Today is Day One. Is Stevia OK or is it also considered an artificial sweetner?
Yes, Stevia is okay. If you signed up for the e-mail program, there is an e-mail on this subject.
Good Luck!
I’ve completed 7 days and lost 1.5 pounds. I don’t think I’ve ever EVER gone 7 hours without sugar so this is a HUGE accomplishment. I really look forward to the emails. I keep them all and reread when I need a boost.
Very nice program!
Hi Dr. Olson,
I thought I might see a list of the foods that are like sugar. Do you have something like that?
Also, I have a concern about eliminating grain from my diet. Are there some acceptable grains I can include?
I, like many others, experience the day after hang over with grogginess, tiredness, and fuzzy thinking. To name a few. I would like to improve my diet, but I am sooo picky and don’t like that many veggies. IS there a way I can trick myself into eating more fresh veggies?
Thanks for all you do and your encouragement to strive for better health!
Hi Debi,
The foods that act like sugar are all those high on the glycemic index. If you haven’t yet, sign up for the 30 Sugar Free Days program and you can get a free e-book that explains all the foods that act like sugar in your body, my book Sugarettes also has an explanation. Basically it is any food that has been changed from its original state (such as grinding grains, fruit juices and others).
The grains that I think are okay are any grain that you are not allergic to and one that is eating the way most people eat rice (in whole form).
As far as the veggies go, as you change to a healthier diet, your tastes change. The less sweet, fat and salty food you eat, the more alive your taste buds become. If you eat a clean diet and then go back and try some food that is super sweet/salty/fat you will be surprised how crazy it tastes.
Thanks! It will be interesting to see how my tastes change. I can see how that would work.
I’m a drop-out from last year
but I’m back! Yes, I did download the e-book back then, so I will reread it!
Have a great weekend.
Great to have you back and good luck this year!
[...] This year I had strawberries, blackberries, and cream. The reason? Right now I’m on a 30 day sugar detox, an experiment in something called a “low and below” diet. For 30 days I’m eating no sugar, nor anything that acts like sugar in the body. [...]
Hi Dr. Scott!
I have been on a 30 day without sugar challege of my own, Today is day 21 for me. I have been reading all my labels before I use anything to cook or anything to eat to make sure there is no sugar in the ingredients label. I’m not sure if I should be paying attention to the nutrition label. Also, what do you think about agave and honey. I have been staying away from those, just to be safe but I’m not sure if they are ok to have during my 30 day period. And what about sugar free gum? Just wondering if you can shed some light. Thanks!
Sounds like you are doing a great job Sarai! Yes, stay away from agave and honey, they are high in fructose (which just might be worse than glucose). I really don’t like artificial sweeteners either; in fact, I’d rather you eat table sugar than artificial sweeteners. If you must have gum, look for those sweetened with Xylitol.
Hello, can you tell me if Quinoa is ok and also Miso soup?
Many thanks
Yes, quinoa is okay (it is a seed, not a grain) and Miso is alright also.
I’m just starting to investigate this topic. Very nice site and good info.
I’ve got nearly all the symptoms over excess sugar and caffeine usage.
Great to have this info. I thought I was sugar free as of a week ago, but now see that potatoes and a number of fruits are rated high glycemic index. So here’s for a fresh start eating below 19.
Hi, I just started the program yesterday and I’ve already lost 1 pound! How much do people usually lose after the 30 days are over?
I did do the program last year, but I didn’t make it the whole 30 days, so I’m hoping this time I can do it!
Also, if you had to recommend what to eat, which fruits and vegetables would you choose? I really like peaches, but i saw that it’s in the “medium” part, not a “low and below” food, even though the list in the e-book lists it as a food you can eat! So should I just stick with the list you’ve provided or go and make sure all of the things are “low and below”?
Hi Miranda,
Glad to hear that you are giving it another try! Do your best to stick with the low and below foods, but an occasional peach should not hurt you. My favorite fruits are the berries because they are low on the glycemic index and packed full of great nutrients.
Cannot take insulin. age 69, female. control with diet. lately havin lots of trouble keeping readings down They are about 200-250+. Very tired, hot, prespire alot. fall asleep after I eat anything. My diet very limited. eat sml amts due to severe IBS. My V-D is @ 28, was 8. under med care. V-D makes me ill. Sweats, itching. am relying on sun. Last hope is Glycemic index. Do u hav any pointers to offer? Thanks
Margaret,
The best way to deal with this is to find some professional in your area to help support you. When you start eating lower on the glycemic index, your medications will change. I suggest that people eat around 80 to 90 percent fruits and vegetables and eating that way will definitely change your need for medications.