Excerpt
The New Sugar Busters! Shopper's Guide
The Food Lists
What follows is a list of the various foods, grouped according to where they are generally found in the store. But first, here are a few overall tips on interpreting some things that might confuse you. For instance, when you pick up a can of boiled tomatoes and see that the listed ingredients are simply tomatoes and salt, yet the standard chart reads four grams of sugar, you should realize that tomatoes are really a fruit and, as such, must have their fructose content listed as sugar. This does not mean you should avoid boiled tomatoes! Remember, natural fructose is a good source of sugar and is not bad for you unless it has been concentrated, as in high fructose corn syrup, or consumed in large quantities with other sugars or saturated fats during the same meal. The same goes for peanut butter, as long as there has been no sugar added.
Since cooking raises the glycemic index—or blood-sugar-elevating effect—of carbohydrates, you can understand why it is better to replace most canned carbohydrates (except for green leafy vegetables) with the fresh, dried, or frozen variety.
When you prepare your dried beans, fresh vegetables, whole-grain pasta, or brown rice, do not overcook them. Instead, cook them al dente, or just a little bit firm. This will ensure a lower glycemic effect. Remember that your ancient ancestors actually ate their grains and vegetables completely raw—and obviously it worked just fine, otherwise we wouldn’t be here today!
Finally, one last reminder so you will not have to count and measure: eat three platefuls a day with only appropriate snacks in between. A green salad on the side is all right. Do not cheat while you are trying to lose weight, but once you have achieved that goal, treat yourself occasionally to something that suits your fancy. But remember— too many treats will mean more fat on you!
The following lists will range from those containing some common brand names to simply a general statement, for example, that all unsweetened, no-sugar-added pickles are okay.
FRESH PRODUCE
DEPARTMENT
VEGETABLES
Artichokes
Arugula
Asparagus
Bean sprouts
Bell pepper (red and green)
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Cucumber
Eggplant
Endive
Leeks
Lettuce
Mushrooms
Mustard greens
Okra
Onion—white, red, yellow
Peas
Pumpkin
Radicchio
Radishes
Sauerkraut
Snow peas
Spinach
Squash—yellow, butternut, spaghetti, acorn
String beans
Sweet potatoes/yams (in moderation)
Tofu
Tomatoes
Turnip greens
Watercress
Zucchini
UNACCEPTABLE
Beets
Corn
Parsnips
Red or white potatoes
Turnips
FRUITS
Apples
Apricots
Avocados
Blackberries
Blueberries
Boysenberries
Canteloupe
Cherries
Dates
Figs (fresh only)
Grapefruits
Grapes
Honeydew melon
Kiwis
Lemons
Limes
Mandarin oranges
Musk melons
Nectarines
Oranges
Peaches
Pears
Persimmons
Plums
Pomegranates
Raspberries
Satsumas
Strawberries
Tangerines
UNACCEPTABLE
Bananas (ripe)
Pineapples
Raisins
Large servings of watermelon
MEAT DEPARTMENT
&
REFRIGERATED ITEMS
Alligator
Antelope
Bacon (preferably not sugar cured)
Beef (lean and trimmed)
Canadian bacon
Chicken
Dove
Duck
Elk
Goose
Ham (if not sugar cured)
Hamburger (preferably lean)
Lamb
Ostrich
Partridge
Pheasant
Pork
Quail
Rabbit
Turkey
Veal
Venison
UNACCEPTABLE
Cuts of beef & lamb containing
marbled fat
Cold cuts with dextrose or other
added sugars
Fatty bacon
DAIRY
DEPARTMENT
Butter
Cheese
Cottage cheese
Cream
Dannon Light Yogurt with aspartame
Egg Beaters™
Eggs
Milk—2% or less fat preferred
Non-hydrogenated margarine or butter substitutes
Philadelphia® Cream Cheese (preferably light or low fat)
Sour cream (preferably light or low fat)
Yogurt, no-sugar-added yogurts like
Mountain High® Original Style Plain
Mountain High® Original Style Vanilla
SEAFOOD DEPARTMENT
Alaskan pollock
Blue crab
Carp
Catfish
Clams (raw)
Cod
Cobia
Crawfish
Dolphin
Drum
Dungeness crab
Eel
Flounder
Grouper
Haddock
Halibut
Herring
King crab
Lobster
Mahi-Mahi
Monkfish
Mussels
Octopus
Orange roughy
Oysters
Perch
Pike
Pompano
Redfish
Salmon
Scallops
Sea bass
Shrimp
Snails
Snapper
Snow crab
Sole
Stone crab
Tilapia
Trout
Tuna
Whitefish
DELI
Cheeses, in moderation
Cole Slaw, if no sugar added
Fruit salad, if no sugar added
Green bean salad, if no sugar added
All meats with no sugar added
Mixed bean salads, if no sugar added
Roasted chicken
Tomato & cucumber salads,
etc., if no sugar added
UNACCEPTABLE
Fried chicken
Salads, slaws, etc. with added sugar
Sugar-cured ham
Sugar-injected (containing) meats
BAKERY/BREADS
Beware of added sugars and breads that are not
100 percent whole grain or 100 percent whole
wheat.
Sugar Busters!® French Bread/Po-Boy
Sugar Busters!® Dinner Rolls
Sugar Busters!® Pistolettes
Sugar Busters!® Pita Bread
Sugar Busters!® Multigrain
Sugar Busters!® Rustic Loaf
Sugar Busters!® Baguette
Sugar Busters!® Sliced Stone Ground
Whole Wheat Bread
Sugar Busters!® Sliced Multigrain Onion
Bread
Sugar Busters!® Sliced Flaxseed Bread
The Baker Pumpernickel
The Baker Sunflower Rye
The Baker Whole Grain Rye
The Baker Whole Wheat
Damascus Bakeries Whole
Wheat Pita
Food For Life Ezekiel 4:9™ Sprouted
Grain Bread
Food For Life Ezekiel 4:9™ Sesame
Sprouted Grain Bread
Food For Life Ezekiel 4:9™ Sprouted
Grain Hot Dog Buns
Food For Life Ezekiel 4:9™ Sprouted
Grain Burger Buns
Food For Life Ezekiel 4:9™ Sprouted
Grain Tortillas
Mestemacher Organic Four Grain Bread
Mestemacher Organic
Sunflower Seed Bread
Mestemacher Organic Three Grain Bread
Mestemacher Whole Rye Bread
Pacific Bakery Whole Grain Spelt Bread
Pacific Bakery Multi-Grain Bread
Pacific Bakery Whole-Grain Rye Bread
Pacific Bakery Whole-Grain Kamut
Bread
Pacific Bakery Whole-Grain Wheat
Bread
Pacific Bakery Multi-Grain Bread with
Flax Seeds
Toufayan® Oat Bran Pita
Toufayan® Whole Wheat Pita
Whole Foods Seven Grain
Whole Foods Market Organic
Whole Foods Whole Wheat Pita
Whole grain pumpernickel, 100%
Whole grain rye, 100%
Wild’s European Style Oatmeal Bread
Wild’s Komis Brot
Wild’s Westphalian Pumpernickel
Wild’s Whole Grain”
UNACCEPTABLE
Breads that have sugars added (including
corn syrup, molasses, etc.) or are not stone
ground whole grain breads
