Cutting Back the Sugar

So a new trend seems to be to DETOX your body of sugar.  My dad talks about the bad effects sugar has on you long term, and I've always thought he was being a little ridiculous.  But I am finding out once again the man is full of wisdom.  As I age I realize things taste differently and have different effects on me than they use to.  These items I found on web md and found useful.  I have italicized and underlined foods to eat. . .

Retrain Your Taste Buds

You don't need sugar as much as you think you do. "If we wean ourselves off [sugar], we can train our taste buds to enjoy things that aren't as sweet," says Kirkpatrick. Try eliminating one sugary food from your diet each week. Pass on dessert after dinner. Slowly reduce the sugar in your coffee or cereal. "Over time, you will lose your dependence on that sensation," she says.

Kick the Habit: Take Baby Steps

Don't get drastic. Make small, simple changes to your diet that you can sustain over time, Kirkpatrick suggests. Eat more fruits and vegetables, drink extra water, and use fewer processed products. Start buying unsweetened foods and add just enough sugar to satisfy your taste. Cut out a little bit of sugar each week. After a few weeks of trimming back the sugar, you'll be surprised at how little you miss it.

Kick the Habit: Add Protein

 Eating protein is an easy way to curb those cravings. High-protein foods digest more slowly, keeping you feeling full for longer. Protein doesn't make your blood sugar spike. When you pick a protein snack, choose healthy sources like lean chicken, low-fat yogurt, eggs, nuts, or beans.

Kick the Habit: Fill Up on Fiber

"Fiber always helps with fullness," says nutritionist Gerbstadt. High-fiber foods also give you more energy, and they don't raise your blood sugar so there's no hungry crash afterward. Look for soluble fiber from fruits and vegetables, as well as insoluble fiber from whole grains. Or, smear some peanut butter on an apple for a protein/fiber combo. As a bonus, fiber can also protect against heart disease and some types of cancer.

Researchers have found that sugar substitutes may leave you craving more sugar, making it harder -- not easier -- for you to control your weight.

Honey, brown sugar, and evaporated cane juice all sound healthy -- but are they really any better for you than white table sugar? Not really

Tame Sugar Withdrawal

When you first cut back on sugar, you will go through a sort of withdrawal. You may feel tired, listless, or edgy. "It's very short-lived," Gerbstadt says. Having goals -- like vowing to lose 10 pounds or cut out desserts for a week -- can help you get through your sugar withdrawal. Knowing that you'll soon be free from your sugar addiction and on the road to better health can also be a real motivator