What we will be avoiding on the 28-Day No-Sugar Challenge

dr_hyman_sugar

You might be deciding if this challenge is something you want to do, and I wanted to start by sharing with you what we will be avoiding. It’s all about added sugars. Added sugars are sugars and syrups that are added to foods and beverages when they are processed or prepared.

This does not include naturally occurring sugars such as those in fruits, although you will learn about glycemic index and glycemic load so you can make better decisions about fruits.

According to the United States Department of Agriculture, the major food and beverage sources of added sugars for Americans are:
  • regular soft drinks, energy drinks and sports drinks
  • candy
  • cakes
  • cookies
  • pies and cobblers
  • sweet rolls, pastries, and donuts
  • fruit drinks, such as fruitades and fruit punch
  • dairy desserts, such as ice cream
Names for added sugars (and we will be avoiding these) include:
  • anhydrous dextrose
  • brown sugar
  • confectioner’s powdered sugar
  • corn syrup
  • corn syrup solids
  • dextrose
  • fructose
  • high-fructose corn syrup (HFCS)
  • honey
  • invert sugar
  • lactose
  • malt syrup
  • maltose
  • maple syrup
  • molasses
  • nectars (e.g., peach nectar, pear nectar)
  • pancake syrup
  • raw sugar
  • sucrose
  • sugar
  • stevia
  • white granulated sugar

Artificial sweeteners are also disruptive to health by disrupting blood sugar levels and dramatically altering the gut microbiome, thereby hindering your body’s ability to function well.

So we will also be avoiding:

  • saccharin (a.k.a. Sweet‘N Low)
  • sucralose (a.k.a. Splenda)
  • aspartame (a.k.a. NutraSweet and Equal)