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.
Here is a partial list of foods that act like sugar
GRAINS
- Brown rice
- Glutinous rice
- Instant rice
- Jasmine rice
- Long grain rice
- Parboiled rice
- Sweet corn
- White rice
- Wild rice
GRAIN PRODUCTS
- Breads (all breads)
- Bagel
- Baguette, white
- Blueberry muffin
- Bran muffin
- Corn tortilla
- English Muffin
- Kaiser bread rolls
- Rice Pasta
- White bread
- Whole Grain bread
- Wonder Bread™
Breakfast Cereals (almost all)
- Cheerios™
- Coco Pops™
- Corn Chex™
- Corn Pops™
- Cornflakes™
- Crispix™
- Grapenuts Flakes™
- Grapenuts™
- Instant Cream of Wheat
- Life ™
- Quick Oatmeal
- Raisin Bran™
- Rice Chex™
- Rice Krispies™
- Shredded Wheat™
- Special K™
- Special K™
- Total™
Crackers and Chips (almost all)
- Corn chips
- Popcorn
- Potato chips
- Pretzels
- Puffed rice cakes
- Rice cracker
- Soda Crackers
- Water crackers
Other Breakfast Foods
- Croissant
- Cupcake
- Doughnut
- Muffins
- Oatmeal muffin
- Pancakes
- Pop Tarts™
- Waffles
Cakes
- Almost all cakes
- Angel food cake
VEGETABLES
- Carrots, boiled
- French fries
- Parsnips
- Potato: Baked, Instant, Mashed
- Pumpkin
- Sweet potato
- Tapioca
FRUITS
- Banana
- Dates, dried
- Raisins
- Watermelon
Fruit Products
- Fruit Roll-Ups®
- Fruit Juices
- Jams and Jellies
- Processed fruit bars, fruit wraps…
SUGAR AND SUGAR SNACKS
- Most sugary snacks
- Candy Bars
- Glucose
- Honey
- Jelly beans
- Sucrose
- Syrup
DRINKS
- All fruit juices
- All sodas
- Most sport drinks
DAIRY
- Yoghurt, low fat
- Ice cream
BEANS
- Broad beans
- Kidney beans
OTHER
- Macaroni and Cheese
- Pizza, cheese
- Popcorn
- Soup, green pea
- Soup, split pea
Dr. Scott,
I’m working w/ a local natural doc. to help regulate my hypoglycemia & related concerns. I have been eating nothing sweetened with any type of sugar, no white flour, white rice, white pasta or white potatoes. I have, however been still eating whole grain breads (w/o sugar), wheat pasta, sweet potatoes…. What do you think? I would like to be as healthy as possible & maintain level blood sugars. My 6 yr. old daughter seems to be struggling w/ low blood sugar issues as well. I’d like to learn as much as I can so that we can both be healthy!
Julie,
We used to tell people to stay away from white rice, but go ahead and eat brown rice because it is better for your blood sugar. That all changed when a doctor decided to actually test people’s blood sugar after they ate certain foods. The result of all of those tests is the glycemic index. Many foods act exactly like sugar when you eat them. I always suggest that if you want to control your blood sugar you need to stay away from sugar AND the foods that act like sugar.
Hello i have just came across your website, I have been looking for a way to
cut my sugar. I am 46 very fit I work out everyday, do not drink try to eat correct but eat allot of sugar in my protein bars, I eat white potatoes as well,
I am going to try your program just wanted some suggestions on protein intake from you, I am 5’9 and weigh about 160#. I do not want to lose allot of weight
as i am naturally lean, I do lift weights everyother day and take creatine mixed with dextrose (sugar I take it) should I stop the creatine???
Steve,
The amount of protein you should eat is a really big debate. Most Americans eat around 90-110 grams of protein every day. If you talk to weight lifters, they say around 120-140 grams a day. The Dietary guidelines for the US say around 60 grams (for a typical male), and the World Health Organization suggests somewhere between 30 and 40 grams.
Most people get enough protein and I wouldn’t worry about supplementing more (like the creatine).
Scott
Hi Dr Scott
I’ve just come across your website and as I was looking at the GI chart I noticed fructose is at the bottom in the low GI part. This is interesting a Robert Lustig gave a talk two years ago on the effects of fructose (Sugar: The Bitter Truth) and how indirectly (through a serious of biochemical reactions) increases inflammation, insulin and leptin resistance. Just wondering what your thought are on this?
Regards
Nic
Nicola,
It is true that fructose is low on the GI chart, but that is only because the GI measures glucose and not fructose. When we test blood sugar you would think we would be testing all blood sugars, but we are only testing for the amount of glucose in the body. I find this silly, but understand that scientists haven’t devised an easy way to test for other sugars in the body, so we are left with just testing for glucose.
I agree with Robert Lustig, fructose is bad news. Your liver will decide to either convert fructose into glucose or into fat. The problem is that most people consume glucose along with fructose (high fructose corn syrup is 50 to 70 percent fructose and the rest is glucose), so the liver (seeing that the body has enough glucose) really only has one choice: store fructose as fat. And, yes, fructose appears to increase inflammation, insulin resistance and fat storage.
I would love to do this detox, however I have hypoglycemia and I am nervous because when I don’t have enough sugar in my body I get really shaky and dizzy. Any tips?
Heather,
What actually happens with a diet such as this is that your blood sugar stabilizes and it can help with low blood sugar as well. I would say try the diet, but monitor your blood sugar closely. I saw your other comment and I don’t know anything about Nutrition Response Testing.
Scott
Thank you so much for a quick response. What would you suggest as an alternative to sugar if I need a quick “jolt” when my blood sugar drops and I feel like passing out, or get shaky, or dizzy, ect. (as I do when my blood sugar drops)?
Also, are all N.D.s pretty much the same? As in, same ideas, same framework of thinking, same methodology of healing, same treatments? I am looking for a primary care dr. and I would like a blend of conventional medicine and the natural path. What are your thoughts?
Heather,
What is happening when your blood sugar drops is that your body is releasing adrenaline in an attempt to raise your blood sugar. Adrenaline is what makes you feel shaky and nervous. The only solution is to raise your blood sugar with sugar (low blood sugar is dangerous). What you should find when you are on this diet is that the drops don’t happen as often when you are eating foods that also don’t cause a dramatic rise in blood sugar.
What you want to look for in an ND is someone who has gone to an accredited school (many people claim to be NDs are are not). To find one in your area, go to this site: American Association of Naturopathic Physicians. We all have similar training, but have modalities we like to specialize in; I, for example, love diet, nutrition, exercise and herbs.
If the “dr” I saw isn’t found from the link you posted, does that mean he isn’t a N.D.?
Sorry to be a bother!
Not necessarily, but probably. Send me a link to their site and I will let you know.
http://www.covenantnaturalhealthcare.com/sl_aboutdrblanchard.php
As far as I can tell, he is not a naturopathic doctor who attended one of the medical naturopathic schools. He could be good, I just don’t know.
I don’t know how far away you are from Lexington, but there is a Naturopath there who I know personally. Her name is Erin Holston Singh and you can reach her here: 859-296-1963. She is having a baby soon, so I’m not sure how available she is.
Thank you so much for your time and advice!!
Does popcorn include, the microwavable packs or does that also include air popped popcorn?
Yes, all popcorn. It has to do with the glycemic index of popcorn, not the way it is cooked.
I have two questions. 1) what do you do after the 30 days? 2) what do you think about Stevia?
Jennica,
What you do after the 30 days is up to you. I always hope that people have learned how to stay away from sugars and foods that act like sugars and that they will never eat sugars again. I do talk about how to balance a return to normal eating in the last few e-mails.
Here is a post on Stevia: What about stevia and xylitol?
Hi what about young thai coconut? Is this too much sugar? Love this program! Totally works!
Thank you!
Michelle,
Coconut and coconut water are usually okay as long as there are no added sugars. I tried searching online, but there are too many products. Send me a link to the product you are talking about or send the ingredients and I can let you know better. Thanks for the feedback!
Scott
Do I avoid all the foods that act like sugar in my body?
Yes, you stay away from all foods that act like sugar.
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.
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.
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.
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.
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.
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.
[...] 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. [...]
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!
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.