10 Ways To Avoid Sugars

10 Ways To Avoid Sugars

I have  been reading Dr. Johnny Bowden’s site for a while now, this guy is a genius!!  Here is an except from his blog.

For more info (and some awesome books he has published), check out


  1. Don’t be fooled by “healthy sugar” disguises. Brown sugar, turbinado sugar, raw sugar … it’s all pretty much the same thing as far as your body is concerned.
  2. Make a real effort to reduce or eliminate processed carbohydrates.Most processed carbs — breads, bagels, most pastas and snacks — are loaded with flour and other ingredients that convert to sugar in the body almost as fast as pure glucose. That sugar gets stored as triglycerides, which is a fancy way of saying fat.
  3. Watch out for “fat-free” snacks. One of the biggest myths is that if a food is fat-free it doesn’t make you fat. Fat-free doesn’t mean calorie-free, and most fat-free snacks are loaded with sugar.
  4. Shop for color. The more your grocery basket looks like a cornucopia of color, the better. It usually means you’re getting more fresh vegetables and low-glycemic fruits such as berries and cherries.
  5. Become a food detective. This tip is from the wonderful author and nutritionist Anne Louise Gittleman, who adds, “To reduce sugar, you have to know where it is first.” Start reading labels.
  6. Beware of artificial sweeteners. Unfortunately, they can increase cravings for sugar and carbohydrates. They can also deplete the body’s stores of chromium, a nutrient crucial for blood-sugar metabolism.
  7. Do the math. Look at the label where it says “total sugars” and divide the number of grams by four. That’s the number of teaspoons of sugar you are ingesting. This exercise alone should scare the pants off you.
  8. Limit fruit. (Notice I didn’t say “eliminate.”) Fruit has sugar, but it also has fiber and good nutrients. Just don’t overdo it. For weight-loss purposes, keep it to two servings a day and try to make most of them low-glycemic (grapefruit, apples, berries)
  9. Eliminate fruit juice. It’s a pure sugar hit with none of the fiber and less of the nutrients that are found in the fruit itself.

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  • Chad H

    Bowden’s great. Good post, Rob!

  • Gillian Mandville

    Cornucopia–my new word of the day.
    This blog is filled with a cornucopia of advise and I advise you read it and comment on it to a cornucopious extent 😉
    All jokes aside, good advise.

  • Barry

    Great post Rob. These are some great tips that I’ll put into practice. Having a Father with Diabetes I’m always looking for ways to monitor and decrease my sugar intake.

  • mike


    Recently I purchased Whey protein powder..It gave me very bad stomach pains and made me feel sick all the time. After gong to the doctors numerous time I did and eval on myself and stopped the powder. And guess what…no more stomach problems…any suggestions….I am 49 and trying to tone what I have…

    I appreciate any suggestions.


  • mike


    Also I cannot download your free books.


  • Rob King

    Mike 2 things

    1. What brand/type of protein? Did you mix it with milk?

    2. What error are you getting with the download so i can try to fix