Sugar Busters! Diet Review

by The Diet Critic on April 24, 2018

Sugar Busters! Diet review
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Sugar Busters! Diet is a weight loss plan and book from H. Leighton Steward, Morrison C Bethea, M.D., Sam S. Andrews, M.D., and Luis A. Balart, M.D. It is designed to help you trim fat by cutting out sugar. The basic principle of Sugar Busters! is to eliminate high glycemic index foods, more specifically, simple or “bad” carbohydrates. They include simple sugars and refined grains, such as (pasta, white rice, white bread, white flour etc). These are the type of carbohydrates that need to be avoided because they are believed to spike blood glucose levels, which can trigger insulin production and lead to fat storage.

On the other hand, eating complex (“good”) carbohydrates is encouraged. Foods that fall into this carb category are rich in fiber, minerals and vitamins. They take longer to digest than simple carbs and most of them do not increase blood sugar levels as quickly as the simple variety.

This plan places its focus on following a high-fiber diet rich in certain types of fruits, vegetables, proteins and whole grains – foods with a low GI (glycemic index). The purpose is to maintain steady blood sugar levels, which tend to increase when foods with a higher GI are consumed.

Some of the foods that are allowed when following the Sugar Busters! Diet include: fruits and vegetables, whole grains (whole grain pasta, bread, oatmeal, brown rice), lean meats, fish, shellfish, nuts, eggs, and low-fat dairy products. Alcohol in moderation is permitted, with red wine being the preferred choice. Artificial sweeteners are recommended for replacing sugar.

Examples of foods not allowed (or sometimes limited) are table (refined) sugar, white flour, white bread, rice and potatoes, soda, candy, baked goods (cookies, cakes, etc.), beets, corn, carrots, parsnips, pineapple, watermelon, banana and raisins.

Reasonable food portions are necessary and second helpings are not permitted. Like many other low-carb diets, the breakdown of nutrients is 40% carbs, 30% fat, and 30% protein. Exercise is recommended when following this diet, but the exercise regimen you follow is left to your discretion.

Sugar Busters! Diet Pros

It may be possible to lose weight on the Sugar Busters! Diet. Reducing the amount of sugar you eat, controlling your food portion sizes, and exercise can result in fat loss. The book contains helpful information about the diet and provides recipes and tips on simple food preparation. Both versions of the book can easily be found online and purchased inexpensively. This diet may be ideal for diabetics or those who are at a high risk of diabetes. There is also a version of this diet created specifically for children.

Sugar Busters! Diet Cons

There is no solid clinical evidence that proves following Sugar Busters! will lead to weight loss. Furthermore, this diet will not be easy to follow for those who have a sweet tooth. In addition, it recommends artificial sweeteners (ex. Sweet’N Low, Equal, and NutraSweet) to replace sugar. Research suggests that artificial sugars are not better for you than sugar. While they may be lower in calories, there is strong evidence that artificial sweeteners actually stimulate high insulin levels, which can lead to fat storage, and may also increase hunger. Thus, they may cause you to gain more weight instead of helping you keep it off. There is an official website for this diet, but, at the time of this review, not all of the links work and the site is lacking information.

Before making any drastic changes to your diet, it is recommended that you first speak to your healthcare provider.

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