Kristen Yarker MSc RD - The Easy Sugar Detox Cookbook: 125 Recipes for a Sugar-Free Lifestyle

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ISBN: Print 978-1-64152-787-3 | eBook 978-1-64152-788-0

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To Grannie. For sitting with me on the back steps, shucking corn and snapping green beans. Teaching me that cooking equals love.

CONTENTS

I f you picked up this book, there is a good chance you want to take control of your eating habits. Do you suspect that you eat too much sugar, but you dont know where to start to change that? Are you looking for better energy, a better mood, and to get control of cravings? If so, then youre in the right place.

Let me introduce myself. Im a registered dietitian and food lover from Victoria, British Columbia, Canada. For 25 years, Ive committed my life to helping people experience the good health that comes with eating healthy while still enjoying delicious food. Im thrilled that youve picked up this cookbook, because now you too can experience the amazing benefits of eating real food without hidden sugar. As you will soon see, sugar is hiding everywhere, and its having a big (negative) impact on your body. Kicking the sugar habit is one of the most significant actions that you can take to improve your health.

This cookbook is like an inside peek into how I teach my clients to eat without the travel expense of coming to my office in Victoria. Although, it is beautiful here, so you may still want to come for a visit! In case youre wondering, yes, this is how I eat, too. I didnt win the genetic lottery. Obesity, diabetes, heart conditions, high cholesterol, and early cancer all run in my family. Im 40-something now and not only have I avoided all of these health concerns, I also have the energy to work 12-hour days in my own private practice, as well as surf, hike, trail run, and practice yoga. My intention is that, with this book, you too will find the health, happiness, and peace of mind that allows you to live your best life.

So, where is this book going? , I share 125 recipes that are so delicious, theyre sure to make you forget all about sugar. Lets get going.

S ugar. Its sweet taste is undeniably delicious. But the unfortunate truth is that sugars effect on our bodies isnt so sweet. In this chapter, well explore how our bodies process sugar, then uncover the tools needed to break the vicious cycle of sugar cravings, sugar highs, and sugar crashes.

Before we get into describing the effect that sugar has on your body, lets take a moment to define sugar. The word sugar can have a lot of different meanings, so this chapter establishes a clear definition.

What Is Sugar?

We all use the word sugar, but what does it actually mean? Chemically speaking, a sugar is the simplest form of carbohydrate, only one or two units long. The single units are called monosaccharides, and the two-unit sugars are called disaccharides. In formal chemistry terms, the letters -ose are used to identify a sugar. Youve likely heard of fructose, lactose, and glucose. You will often find these terms in the ingredient lists on food packages.

Sugar is the word used for the monosaccharides and disaccharides that occur naturally in foods and for the substance that is added to food. A number of foods naturally contain sugar, including milk, fruit, and some vegetables.

The food that we usually think of when we hear the word sugar is the white granular substance called table sugar or white sugar. It is a disaccharide called sucrose made up of the monosaccharides glucose and fructose. Table sugar is made from either sugarcane or sugar beets. Note: Sugar beets are different than the beets we see in the supermarket. Sugar beets have specifically been bred to contain much, much more sugar than those beets. The following are all different forms of 100 percent sugar made from sugarcane (or sugar beets).

Confectioners sugar

Brown sugar

Demerara sugar

Turbinado

Muscovado sugar

Raw sugar

Molasses

Liquid sugar

Golden syrup

Evaporated cane juice

These foods are also 100 percent sugar:

Corn syrup

Honey

Maple syrup

Agave

Coconut sugar

Date sugar

Brown rice syrup

The term free sugar includes both the sugar that is added to foods, as well as the sugar naturally present in honey, syrups, and fruit juices. In this cookbook, we will be focusing on removing free sugars.