My doctor recently put me on a sugar-free diet for health reasons. She didn't explain this to me all that well, but she did mention that I'm prohibited from eating fruit, vegetables high in sugar (such as beets, carrots, and tomatoes), and bread (as well as the obvious foods containing refined sugars). I'm not keen on sugar substitutes (i.e. aspartame). I'm only on Day 3 and am already bored with eggs and salad. I'd be more than grateful if anyone could think of meal ideas that are a little more inspired!! (Ideas for all meals are appreciated, but I'm especially looking for ideas for breakfast, lunches-to-go, and snacks!)
P.S. I like all cuisines and all foods and am reasonably capable in the kitchen!
Splenda! Best non-sugar sweetener. MAde from sugar, no icky aftertaste.
I make a mean egg white omlette.
Try roasting things such as broccoli, cauliflower, green beans, brussels sprouts, onions, peppers, turnips, cabbage, or more in a little olive oil, salt , garlic and rosemary.
Beef jerky is a good snack if you can find sugar fee!
Be careful with the onions, they are more sugary than you might imagine, don't forget that they are a root. Turnips too. If you are craving an oniony flavor, Hing (asefortida) powder can provide that flavor.
We have been pretty much eating this way for almost 3 years. Nuts like pistashios and walnuts and pecans are good snacks. Blanch and rinse and toast your walnuts and pecans and then toss while still warm with fresh herbs, butter and salt. We keep really good salamis and sausages around for nibbling. A favorite warmer weather dinner might be a cheeseburger salad. Use lettuce for wraps. As you are able to add some more carbs into your diet, corn tortillas are good. Look at the lable though, not all are equal.
This winter braises can be your friends and look for some good chili recipes that don't call for tomaotes etc. Dreamfields pasta is something you will eventually be able to work in, I am making penne and cheese tonight with Dreamfields. I buy cream and half and half for cooking. They are much lower in sugars than milk. 2% or skim. You might pick up at your library an Atkins or Carpender cookbook. They will get you pointed in the right direction. I keep Atkins for Life on my shelf for when I need a bit of a hand out of a rut. It will soon become second nature to you. If you can find some Carbquick, Google for it, it is a good staple to have on hand and their recipe for cheese biscuits is wonderful.
As for seeing a nutritionist, eh! There is no degree issued for that job. Any quack with theory can call themselves nutritionists. If you need further help consult a Registered Dietician. They are licensed by their state of residence. A hospital or your MD can put you in touch with one. They are the pros and your MD may have a preference as to which one you consult.
Ditto the Splenda suggestion. I don't use anything but! I make a great teriyaki sauce as follows:
1/2 cup low-sodium soy sauce, 1/4 cup dry white wine, ground or fresh ginger, granulated garlic and Splenda. Mix in a zip-lock bag. May be used for steaks, chicken (great for wings), pork, etc. Just marinate the meat inside the bag...no more than two hours for beef or up to 24 hours for chicken.
For Super Bowl parties, I use an oven-safe bag, make a large batch of marinade and throw in five pounds of cleaned and separated chicken wings. I marinate them overnight in the 'fridge then on game day I put the whole thing in the oven and bake. So good, so easy and so tasty.
Did the doctor give you a list of everything you ARE allowed to eat? I'd think that if it's that restrictive you really need to consult a nutritionist to make sure that you're not missing out on anything important nutritionally. If you can provide some kind of 'allowed list' we can give you more suggestions than working blind.
I wasn't given any sort of list...and now the doctor is on vacation for two weeks so I am sort of stuck with this. (Very frustrating.)
So going off what little I gleaned from her, here is the list:
In the 'No' pile: carrots, beets, tomatoes, potatoes, sweet potatoes, yams, peas, beans, all fruit, 'white food' (i.e. white pasta), bread (though I'm not sure why), prepared meats (i.e. sausage).
In the 'Yes' pile: all meat and fish (the only thing I don't eat is veal), seafood, all other veggies (unless I missed a high-sugar veg above), eggs...I'm sure there is more, but I'm having a hard time getting creative - which is why I need your help!
Thanks for all the suggestions so far!
yech, that's a pretty big diet change to be undergoing without really understanding why/how.
are you off high glycemic index stuff too? like pastas?
Non-tomato based cuisines like thai and chinese might be the way to go for lunch. Thai curry on a bed of brown rice is a yum lunch for the office. Definately time to get on the soup wagon -- homemade mushroom soup is great. Re-heatable casseroles too, like tuna casserole (I make it like a casserole shaped tuna melt, to avoid the pasta).
good savoury snacks: endive or raddicio and hummus, nuts and seeds, cheeses, salamis
I always find it easier to brainstorm when I say what I can have, rather than what I can't. For example, what are all the high protein dishes I can make? or what are all the cooked green leafies that I haven't had in a while? rather than 'what are all the non-X dishes I can have?
It kind of sounds like low-carb to me... you might want to look into the South Beach diet and see if you can find recipes that would meet the restrictions that you are under. Good luck!
Can you have 100% whole grain bread with no sugar in it? Ezekiel 4:9 bread is made from sprouted grains and has no sugar added. You can find it at Trader Joe's and other stores.
I'm on a no-sugar, no-white-flour eating plan myself. I do eat fruit, though.
Breakfast -- my new favorite thing is to saute some onion and garlic in a little olive oil, then add chopped artichoke hearts (I use canned), some spinach and then eggs (I'm also watching my fat intake, so I use 1 whole egg and 3 whites). Salt and pepper and it's wonderful. I also love oatmeal with plain yogurt, a few chopped nuts, sprinkle of Splenda. (I also add berries, but it sounds like you can't have ANY fruit?).
For lunch -- chili, tuna/salmon salad, peanut butter (unsweetened, of course) in celery sticks, cottage cheese with chopped bell peppers, scallions, drizzle of extra-virgin olive oil and some lemon zest. (That's one of my favorites at the momoent.)
Snacks -- NUTS...almonds and walnuts are especially good. Celery with peanut butter or almond butter. Slice of cheese. Pickles.(There are even bread & butter pickles that are sweetened with Splenda and they are surprisingly tasty.) Slice of turkey.
Dinner -- stir-fries!! All the good veggies you love plus tofu, meat, or shrimp. Soak the meat and tofu in a mix of soy, sesame oil and ginger. Delicious. Indian food is also your friend...Thai as well. You want to add lots of seasoning and spice since you're not having sugar anymore and your tastebuds will crave flavor.
Hope this helps some.
The full fat has 6 g. sugar (would be lactose, not added sugar) per serving. And a whopping 20 g of fat. I know this because I asked my husband to bring me some, and I didn't know until the 2nd container that he had not gotten the low fat - yikes!!
The low fat (2%) has 8 g. of carbs and 4 g. fat.
Fat free has 6 g. carbs.
I know on a lot of the low-carb/no carb diets, they allow tons of fat. I still tend to prefer to eat low/reasonable amounts rather than go crazy on them. (Old habits die hard!)
Oh, and the Fage is outstanding. I don't know how I've lived without it all these years!
I remember reading somewhere (lowcarbluxury.com, maybe?) that plain yogurt is kind of strange in that the sugars end up "not counting" much because of the way our bodies process it. (Kind of like how you can cheat on certain foods and subtract the fiber from the carbs to end up with an adjusted carb count.)
become friends with garlic and chilies. and i'd put a call in to your doctor, for a more complete explanation, as well as a comprehensive list of allowed foods.
whole wheat burrito with black beans and salsa
oatmeal with cream
scrambled tofu w/ wilted watercress and greek yogurt
garlic broth with a poached egg
for lunch, get a thermos and an insulated bag so you don't have to always have cold food.
buckwheat noodles w/ peanut sauce, sesame seeds, julienned radish and sprouts
sliced turkey wrapped around a small slice of cheese or celery
roasted asparagus and prosciutto
roast chicken w/ olives
either veggie or meat pate
spinach or rabe w/ garlic, lemon, sardines
shrimp or pork w/ romesco sauce
white beans and sausage
adding artificial sweeteners to your diet will still make you crave sweets, so that doesn't seem like a good strategy. just avoid that stuff for awhile, and the cravings will go away.
I am borderline diabetic so, I understand your frustrations. Check out the American Diabetics Assn. website. This might help a little. Once you get past the fact you are "restricted" you'll see how unrestricted you really are. NO peanut butter or mayo both are loaded w/sugar unless otherwise stated. Breakfast and dinner go hand in hand sometimes ie: I'll don't do eggs well so for breakfast, I'll have chargrilled chicken wrap w/lavosh or other flat breads that usually DON'T have sugars/mustard for added flavor (watch BBQ sauces also high in sugar). Cottage cheese w/green onion -celery if you like for crunch - good on certain crackers. Or mix w/ tuna. Low Sugar oatmeal mixed w/Cream of Wheat or alone. Apples are ok for me. Low Sugar content. So, a few slices on cottage cheese or added to oatmeal along w/ a few walnuts. Thai food is great as stated above but, traditional Thai food will ALWAYS have sugar. That's how they cook so, beware. Other Asian food will also have sugars. I like refried beans sometimes with vege hot dogs (I use salsa) Brown Rice in a garlicy chicken broth and potstickers inside - good breakfast thing too. Esp. Miso soups. w/tofu and brown rice...Just nn to learn to think outside the box..good luck. :)KQ
re: Kitchen Queen
Neither my Hellman's mayo nor my all natural peanut butter contain any sugar. The peanuts have a very small amount which occur naturally and will not upset my system..Just start reading the labels on processed foods and find out where the sugar is, you can be amazed and whether any of us are of diabetic, low glycemic index or low carb diets we need all to be very aware of where the sugar is coming from in our food intake. Once you train yourself to be vigiliant about this it can astound you. Something you thought was so innocuous like a childhood favorite, Campbell's Tomato Bisque...man that stuff is loaded with added sugars. There are some real eye openers out there that everyonoe needs to be aware of. Okay off my soapbox for today. I do have it in for added sugar!
Just a nickname, parents had to name me Candace. But yes it is funny but where sugar is being snuck into our diets is not! A couple of weeks ago we went out for dinner. I ordered a calzone, yeah i figured there might be a bit of sugar in the dough, some just cannot resist and also in the sauce. I gagged on the sugared ricotta. Should have sent it back, innstead i just won't go back. First and last visit to that place.
sounds like the south beach diet to me. there are recipes ( some quite simple) in the book that don't have any of the things on your list, they do use alot of faux sugar though. It is at first kind of odd to eat like that but you kind of get use to it. But pikawicca is right the Doctor should have explained why you need to go on the restricted diet.
it's a hazard of the modern diet, which includes far too many refined and processed foods. be a strict as possible in the beginning and it will get better more quickly. this also means your intestinal flora is out of whack. consume lots and lots of yogurt, or at least probiotics.
Ah... okay, that explains the extreme no-sugar stance. In that case it won't be a permanent thing and it doesn't matter so much whether it's perfectly balanced. The naturopath put me on a sugar-free diet a long time ago because I was having bad hypoglycemia, and I stuck to it for about a year, but I wasn't nearly so extreme - I just had to avoid anything with added or processed sugar and I could have any vegetables that I wanted. People have given you some great suggestions for foods.
Clearly your doctor should have been more specific about what you're supposed to avoid. It does make sense though to take away your bacteria's nutritional supply if you are having a persistent infection. You don't happen to know the specific type of bacteria, do you? There might be somewhere online where we could find the specifications before your doctor is back from vacation.
I did South Beach with my husband last year. He had about 15 pounds he wanted to drop, and I told him I'd do the diet with him. I'm not big on program/fad-type diets, but he doesn't know the nutritional aspects of various foods like I do, and it was so much easier for him to have a book to look at (although I wasn't overly impressed with the SB book, personally.)
Anyhow, I was berserk by the end of day 2. On day 3, I was whining to my friend about not being able to eat another hunk of meat. She is often doing Atkins or SB, and she said, "Even with the diet Jell-o?" I was like, "UGH! Diet Jell-o?!" (I am not a big Jell-o fan, and I hate to prepare it.) But I was desperate, and, oh, my gosh, I didn't know it could taste so good! hahahaha It really did save me those first two weeks.
(And it made me really appreciate some other goodies once I didn't have to stick to just Jell-o anymore!)
Point being - try some sugar free Jell-o. It made me feel far less grumpy!
It sounds like you are talking about candidia, which is an overgrowth of yeast that some people think is very common and caused by too much sugar. But bear in mind that this is pretty controversial, even among natropaths and other people interested in alternative medicine.
You should be able to find a full explanation of recomendations for candidia with a google search.
Didn't read through all the replies so this may have been mentioned. Stevia has a zero glycemic index and sweetens foods quite nicely. It is available at Whole Foods or health food stores. There are many, many cookbooks using stevia. It's an herb or root or something. I use it to keep my blood sugar steady and it's a godsend. I buy it in bulk but it is available in sugar-like packets. Caution: a little goes a long way.
Thanks to everyone who replied so far! I've got lots of great new ideas, and am getting excited for a weekend of cooking! (I'd like to make a few things to stick in the freezer so I don't need to be thinking about this as much!)
I used to make a crustless quiche from time to time - basically just use any regular quiche ingredients,spray your pan with cooking spray and skip the crust. (I make a much better one that takes fairly thick slices of swiss cheese - about 1/8th of an inch - for the "crust. Just spray your pan, lay the slices of cheese around the bottom and add your quiche filling.) So good because it's good for several meals.
And even when I think I can't go near another egg, there's something sinful about having deviled eggs in the fridge, ready for me at any time. I like mine with mayo, a bit of mustard, and horseradish for a bit of kick.
But as far as breakfasts go, I'm just not much of a b'fast person unless I "have" to - which is when I'm being good on Atkins - I have to have b'fast to lose weight, so I usually just have bacon and eggs, or a couple of slices of sandwich meat rolled with cheese or fresh spinach.
My favorite snack is pepperoni chips - lay thinly sliced pepperoni out on a paper towel-lined plate and microwave until they're crispy (my MW takes about 30 seconds, your mileage will vary). Incredibly good with guacamole.
My husband is an ice-cream eater, and while I'm usually not, when I'm doing the low-carb thing it usually makes me nuts to see him eat ice cream because "I can't." So I always keep sugar free popsicles in the freezer. Try different brands - some are BAD, some are really good. I think the one I eat the most is Popsicle brand "tropical fruits" and Blue Bunny (regional) Citrus pops. Or, diet soda with a splash of heavy cream. Tastes like the "bottom" of a coke float.
Having low-carbed (essentially what you're doing) for the better part of six years, I can tell you that the first thing you need to do is remember this is a challenge to your creativity, and you can win.
Do you have to cook for others in your household, or is it just you? If you cook for others, it becomes second nature to adapt "their" recipes for yourself. (You might find that you really don't care if they're having potatoes or whatever - it becomes a non-issue very quickly.)
But at the start, definitely do read labels very carefully - your body will treat most carbs just like sugar, so keep an eye on carb counts as well as sugar counts. For instance, way back when I used to drink my coffee (about six cups a day) with powdered creamer. Turns out I was getting close to 40 grams of carbs from that darned stuff alone. (Crazy.)
And good luck, you can do this!
There are several reasons to go on a no-sugar diet, including (in my case) rampant yeast infections. I was lucky - the infections went away, more or less on their own, because I was terrible at eliminating all sugar from my diet. It's really hard!
I really like herbal teas when I'm craving something slightly sweet. Something floral like Red Zinger works nicely. I'm currently drinking a Turkish apple tea (Elma brand meyve cayi) that has blackberry leaves, hibiscus, apple flavor (!!!), lemon peels, and cinnamon - yummy stuff! But I'm not sure what the "apple flavor" is, so maybe it's not OK.
I managed to stay completely sugar free for a few weeks. Interestingly, when I went off the diet, the first time I ate something sugary, I got really sick. Clearly, my system had lost its tolerance for lots of sugar. (Too bad I didn't keep it that way...)
i am also on a sugar-free diet and im not sure if you like fruit or if thats on the plan, but you could try strawberries and blueberries and pinapples, for a fruit salad. If you are getting bored with the type of salad try a different lettuce like spinage, its good with low in sugar vegi's. I went shopping recently and found that the there are the rice-cakes that are sugar free, can find them in Hanaford, even though they are a carb. hopefully there are some helpful suggestions in there for you. if you like you can write to me what you aren't allowed to eat so i can figure out if im following a right way on the sugar-free diet. Thanks, kerri
I have been doing low carb for a long time...Get Atkins book and see what kinds of things can be eaten...Mostly it will be meats, cheese, eggs, veggies (mostly green ones), salads, nuts...that kind of thing....You have to be very creative, but there are a lot of great things to eat....If you have not had fat banned as well, there are a lot of possibilites
Just as an idea for a sweetener, have you looked into Stevia or Xylitol, both natural?
I love grilled or roasted veggies as a snack, i.e. cauliflower, broccoli, mushrooms, eggplant, zucchini... all of these low sugar, and best coated in garlic salt.
Make parmesan fricos... basically spread tbsps of parmesan cheese into circles on baking sheet and bake at 400 til crisp.
Use shirataki or kelp noodles as a substitute for pasta. The kelp noodles available at Whole Foods and other healthy stores are great for cold salads. The shiratakis are great to add to stirfries along with other veggies and seasonings.
Make a broccoli souffle from cooked broccoli thrown in a blender with Lipton's Onion Soup Mix, a tbsp or two of sour cream, a tbsp or so of ricotta, and a couple of egg whites, then bake in a greased/Pam-ed pan.
Love miso broth simmered with crushed garlic, variety of greens, asparagus, wild mushrooms, all til cooked, then stirring in while the broth rolls, some egg whites beaten with garlic seasonings or herbs... Or alternatively, add tofu cubes or roasted chicken and allow to simmer.
Take slices of eggplant and make rollatini with mascarpone or ricotta blended with parmesan and seasonings) and serve with pesto rather than tomato sauce. [assuming you can have the cheese]
Tuna salad made w/ garlic olive oil, dijon mustard, dill, celery, mushrooms, then stuffed into endive leaves.
Green Bean Salad... cooked green beans, mushrooms, a little chopped red onion, minced garlic, oil and vinegar, S & P. Serve w/ chicken.
Cauli-fried Rice... grate cauliflower and use as "rice" to make fried rice, omitting the high sugar items like peas.
Love omelettes filled with ratatouille... omit tomatoes from the pot.
I doubt you're allowed to have lentils, but if you were, it opens up a world.
Broccoli Soup a la Gordon Ramsay. Cook broccoli til very done, reserving cooking water, then puree broccoli in blender adding cooking water as necessary, along with salt and pepper, and then parmesan cheese if desired.
Sausage casserole... Brown turkey or pork/beef sausage with chopped onions; layer in a casserole dish, top with a layer of fajita veggies or other veggies, then a layer of cheese; another layer of meat, followed by more veggies, then pour eggs mixed with a little cream over the top and more cheese. Bake.
Cheddar Pancakes http://www.recipegoldmine.com/lowcarb...
For a snack, I like a piece of Smoked Turkey (esp the one from Costco that comes in the big oval shapes) layered with cheddar, rolled up and nuked slightly or toasted til gooey and warm.
Crustless quiche. Pam a casserole dish. Layer in mushrooms; top with tuna mixed with lemon juice, parsley, and onions. Mix eggs, milk and cheddar, pouring on top of casserole dish and sprinkle with green pepper and more cheese. Bake.
My doc put me on a diet like this several years ago (he thought I had a tendency towards hypoglycemia). I followed it and it was super hard for the first couple of weeks, and then got much easier after that, as long as I didn't snack on any weeks or drink any alcohol. (By the way, I don't see alcohol on your no list, but I'd skip it anyway if I were you and check with your doc when s/he gets back in 2 weeks.) Anyway, for me, the key was after I broke the cycle of sugar gravings and highs and lows, it was infinitely easier to follow my restricted diet.
My doc also said no "white foods" like potatoes, white rice, wheat (even whole wheat) breads, wheat (even whole wheat) flour tortillas, pasta (unless they had egg in it, he told me, but I would skip it if I were you until your doc gets back since he specifically said no, but maybe ask when he gets back if you can have quinoa or other kinds of whole grain pasta--I've seen it in whole foods, etc. in the bulk bins). But, I was allowed to eat other grains: buckwheat, quinoa, amaranth, millet also lentils and black beans. I was also allowed rye bread and breads like Spelt or Kemut. So, soba noodles (as long as they are the ones make only woth buckwheat and not with half flour) would be okay. I got lots of practice experimenting with these new (for me) grains and found that I could do a lot with them.
I was actually told sweet potatoes (ironically) were okay, but that might have been at a later phase of the diet.
I'll try to write more later if I can--I gotta go!
re: The Dairy Queen
Okay, I'm back. Assuming this diet "for health" reasons, is not a weight loss diet, it doesn't sound like he's restricted you from eating fats. I wouldn't got crazy loading up on unhealthy fats if I were you, but, still cheeses and nuts and avocados and whole eggs and most meats are in the "okay" pile.
I was told that white potatoes, white rice, and wheat flour were no-nos because they could be easily converted and absorbed almost as quickly as sugar. I was also told to lay off artificial sweets. If you're trying to break a sugar cycle, then you might as well break your dependence even on the taste of sweets.
I was told corn tortillas were ok. Also, I was allowed Amaranth Graham crackers (only 3-4 at a time), rye crisp, ahmak crackers.
For breakfast, in addition to eggs, frittatas, omeletes, etc. you can also do a nice hot cereal with amaranth. It tastes naturally sweet to me and you can add some cinnamon and slivered almonds and it would be pretty tasty. Tofu and veggie scramble will also work. Yogurt (treat yourself and get the full fat fage or the brown cow "cream" top and you won't miss the sugar.)
For lunch, you can do soft tacos with corn tortillas, side of beans. You could do soba noodle salad or soup (udon). Sashimi. Salads, of course, like cobb salad, nicoise, wakame (seawood), or even like a crab louie.
For dinner, roasted meats, poultry, fish etc. with roasted veggies. You can do a grain of millet or quinoa alongside it. If you're missing something like mashed potatoes, you might be able to do a vegetable puree, like cauliflower, and add a sprinkle of cheese. Eating out, you can do sashimi, grilled meats with veggies (just hold whatever starch is going to come on the side--I always ask for more veggies), or Korean BBQ where you wrap everything in lettuce--just skip the rice. I think there's a Vietnamese dish like that, too. Soft tacos with corn tortillas. Or just a carnitas or other grilled meats plate with beans on the side, skip the rice. You'd also have to skip the salsa and chips, since you can't have tomatos or onions...
If some of these ingredients are unfamiliar to you, a lot of the recipes on Andrew Weil's website are pretty good and for the most part they steer away from the refined starches. They've done an overhaul on their website, do I don't really understand how to search it anymore, but you can click around and find some recipes that appeal to you and use the ingredients you're allowed.
http://www.drweil.com/drw/ecs/common/... He's also got a recipe book out--I don't know if it has more than what's on his website (I'm guessing yes--the man has to make a living, after all, and I guess he's selling cookbooks), so that might be worth investigating.
re: The Dairy Queen
Also, for snacks, edamame is fantastic. This time of year, so are sugar snap peas assuming those aren't on the no list. Jicama is good by itself, or dipped in a homemade guac (without onions or tomatoes, in your case, tho.) is good. Celery in (unsweetened) peanut butter. Nuts and seeds of all kinds. If the amaranth grahams are on the "ok" list, then those with a bit of unsweetened PB or some soft cheese (personally, I like goat cheese.) Akhmak or rye krisp with cheese or smoked salmon. Babybel cheeses. String cheese. A dill pickle. Or, fridge pickles (with cucumber in season like it is!) Yogurt (like I said, get the fage or brown cow cream top). Cottage cheese. Olives! Jerkies of all types, except Teriyaki which has sugar. Shrimp.
I found this fantastic toasted seaweed snack at my local Asian grocery. I don't know if you have access to something like that, but it's tasty and a bit addictive. Also, I really like tinned fish, like sardines or herring, and thinks that goes well with the rye krisp or ahmak crackers. Can be pretty portable for lunch or snack.
Sounds like you are pre-diabetic and she has put you on a low-carb diet. Look for George Stella's cookbooks. He had a load of health problems and cut sugar and high glycemic foods from his diet. He was a chef and his wife was a pastry chef, so they have a wide range of ideas/recipes. For snacks, edamame sprinkled with different spice blends, nuts, celery stuffed with peanut butter or cheese. Berries have a low glycemic level. Any of the South Beach or Atkins books are going to have recipes suitable for you. Also try this website
I realize you posted this over a year ago, but I just found a remarkable book for people who need to give up sugar. It's called "The Sugar Addict's Total Recovery Program" and it's by Kathleen DeMaisons. (You can probably borrow it from your local library.) It explains how our bodies read "white stuff" as sugar eg. white bread , white rice, white flour, which causes our blood sugar to spike and then plummet causing all sorts of emotional and physical problems. However, if we eat brown things, such as, brown rice, whole wheat flour,whole wheat pasta, whole grain bread, our bodies react in a totallyl different way to it. We remain more even throughout the day. The book also gives some recipes, even for desserts (sugarfree of course). I've been following it myself for some time and my highs and lows are gone, along with my moodiness and tiredness. It's not a quick fix. You won't be rushed. You go at your own pace. It's an incredible life change. I strongly reccomend you look into it. You can check out the supportive website www.radiantrecovery.com Take care!