Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction

by Nicole M. Avena

Many people blame sugar cravings on lack of willpower rather than accept that sugar is highly addictive—even more so than cocaine, nicotine, and alcohol. The problem isn’t just dessert, but the fact that sugar is everywhere. Approximately 80% of products in supermarkets contain sugar, so it’s unsurprising that many people struggle to eliminate it from their diets. In Sugarless , Dr. Nicole Avena—a pioneering neuroscientist on food addiction—spells out the substance’s detrimental effects on the brain and body. She empowers readers with an easy 7-step program to help them find the hidden sugars in their foods, control their sweet tooth, and break the vicious diet cycle for good. Sugarless also includes 30 sugar-free recipes.

Genres: Nonfiction, Health, Audiobook, Science, Food, Self Help, Diets

336 pages, Hardcover

Published December 19, 2023

About the author

Dr. Nicole Avena is an Associate Professor of Neuroscience at Mount Sinai School of Medicine in New York City, and a Visiting Professor of Health Psychology at Princeton University. She is a research neuroscientist and expert in the fields of nutrition, diet and addiction, with a special focus on nutrition during early life and pregnancy, and women’s health. She has done groundbreaking work developing models to characterize food addition and the dangers of excess sugar intake. Her research achievements have been honored by awards from several groups including the New York Academy of Sciences, the American Psychological Association, and the National Institute on Drug Abuse. In addition to over 100 peer-reviewed scholarly publications, Dr. Avena has written several popular books, including Why Diets Fail: Because You’re Addicted to Sugar, What to Eat When You’re Pregnant, What to Feed Your Baby and Toddler and What to Eat When You Want to Get Pregnant. Her latest book, Sugarless, covers the latest science on sugar addiction and how to overcome it. It will be released in December, 2023, and it is available now for preorder. She frequently appears as a science expert in the media, including regular appearances on Good Day NY, The Doctors, and the former Dr. Oz Show as well as many news programs. Her work has been featured in Time Magazine, Bloomberg Business Week, The New York Times, and many other periodicals. Dr. Avena is a member of the Penguin Random House Speakers Bureau. She has the #2 most watched TED-ED Health talk, How Sugar Affects Your Brain, with over 17 million views and counting.
You can find her on social media @drnicoleavena IG, Facebook, LinkedIn

Reviews

[Dann]

Excellent resource if you want to learn about nutrition. Also a quick, easy read.

[Trina · Rating 2 out of 5]

I would like to reduce my sugar intake, but I wasn't impressed by this book. It didn't feel new and it was quite repetitive.

[~☆~Autumn · Rating 3 out of 5]

Most of this we have all read before so it is just a repeat of information. It did not help me much at all.

[Bam cooks the books · Rating 4 out of 5]

Have you ever said, "Oh, I have a terrible sweet tooth!" It just might be a sugar addiction driving that craving. It's been proven that sugar is quite addictive and is in most every processed food on our grocery shelves. Dr Avena lays down the science behind what sugar does to our bodies and why it's best to avoid sugar as much as possible. She then presents a 7-day plan to conquer our cravings and includes 30 sugar-free recipes which are quite good.

[Natalie Park · Rating 4 out of 5]

3.5 stars. Good information and recipes but I didn’t find anything new compared to other recent health/science related books.

[Ian D · Rating 3 out of 5]

Οι βλαβερές συνέπειες της ζάχαρης για αρχάριους και προχωρημένους και νομίζω η χρονιά δε θα μπορούσε να κλείσει με χειρότερο καλύτερο τρόπο από το πόσο πολύ παρούσα είναι στην καθημερινότητά μας και πόσο τελικά είμαστε εξαρτημένοι (Thanks for the nightmares by the way). Εγώ πρώτος και καλύτερος που τον καφέ μου τον πίνω σκέτο (κι ας μην είμαι κόρη της κυρα Λένης) αλλά με γαλακτομπούρεκο από δίπλα, γιατί σαν την υγιεινή διατροφή δεν έχει.

Όλα λίγο, πολύ γνωστά κι αν καταφέρουμε να ελαττώσουμε ή να διώξουμε εντελώς τη ζάχαρη από τη ζωή μας, τόσο το καλύτερο (περιλαμβάνονται χρήσιμα τιπς στο τέλος). Άντε να δούμε από το 2024, γιατί το '23 της δώκαμε και κατάλαβε.

[Denise · Rating 3 out of 5]

As a former dietitian and current sugar-addict, I chose this book to see what the current trends in dietary science, sugar cravings, and weight loss are. I think Dr. Avena's review of the history of diets is good. And, overall, I think she's advocating a low sugar lifestyle, not a temporary dietary fix to lose weight. She doesn't advocate cutting out entire food groups as a review of another of her books suggested (pg. 11). From what I read in this book, she advocates reducing added sugar but not all carbohydrates (pg. 45-46), reducing processed foods especially those containing fructose (including concentrated fruit and agave), reducing the sweetness of your food choices (pg. 46), focusing on protein and fiber at meals, making salads dressing -free (pg. 143), and making lifestyle changes not following a temporary diet.

For me, I have controlled my weight for years. However, as stress at work and at home increased, and I didn't find quick solutions to my problems, I found comfort in escapes such as shopping, binge-watching TV shows and eating more food at night. I understand the pull of food as self-medication (pg. 28). I didn't know that sugar can increase or exacerbate depression and anxiety risk (pg. 30-31). I have conquered my shopping and TV escapism, but not my night eating. Not yet.

I have metabolic syndrome (pg. 15) and have seen my risk factors rise and fall by my choices. I left a stressful job, my numbers improved. I handled my problems head-on, my cravings and risk factors lessened. However, when I couldn't solve my problems, I eventually turned to food. I also am at high risk for CVD, T2DM, and cancer. That's why I studied nutrition to begin with. My knowledge has helped me control my cholesterol without medication for 3 decades. But as I got older, something changed. Grief over not finding solutions to problems set in and I ate more and therefore gained weight. I'm also at risk for Alzheimer's disease and dementia. That's another reason for why I reduced my intake of sugar (pg. 24-28). Taking the sugar out of my diet cured my brain fog, my mood swings, my cravings, my triglycerides, my HgA1C, but not my LDL or weight, or my cravings for pasta (pg. 45, 89). I do feel I need to eat more to feel rewarded.

That's why I picked up this book -to see if I forgot something or if there's something new to do. But there wasn't. I'm already doing or have done what this doctor suggested in this book. I found that mental health measures have helped me more. If I know my triggers and don't watch late night TV right next to the kitchen, I won't be tempted to overeat. If I don't buy foods I can't eat just one serving of like ice cream or pasta, then I can't overeat them. If I let go of stress, even if I don't have a solution to my problems, I don't need a food -based comfort or escape. If I'm mindful of how I feel, I can distract myself from eating or refocus my thoughts on something else. Staying busy is good, but I know mindfulness as refocusing thoughts not just busy hands (185). These things are discussed in this book, but not new to me. Nothing suggested was new for me. It just affirms that I'm on the right track.

While I agree with the science, I also agree with the nutritional student's review. It confused me on pg. 167 when this doctor didn't call fruit a carbohydrate. Carbs include anything with sugar, starch, complex carbs or fiber, including grains, fruits, vegetables, and pastries and desserts. I also disagree with using nuts and high sugar fruits as craving crushers. These foods were satisfying, but they didn't stop my cravings or help my weight loss or lower my cholesterol. Protein foods and high fiber, low sugar foods do. I also think that the recipes given are creative, but they're not family-friendly or inexpensive or accessible to all. And, none of the recipes provide nutritional information to show the nutrient content.

[Lorissa Burke · Rating 4 out of 5]

A good reminder that sugar is an addictive substance with a lure clinically tested to be stronger than cocaine. So that’s a fun and terrifying thought to keep in mind. The writing style was not my favorite but the book is not a piece to entertain but to educate about the oversight of sugar’s addictive nature and direct correlations to brain function, nutrition, a whole of etc.

[Nina · Rating 3 out of 5]

3.5 stars. I discovered this book when I saw a friend on Good Reads was reading it. (thanks Diana!) So I went to Libby and saw the audiobook was ready for an immediate borrow but the book wasn’t available for several weeks. I borrowed the audiobook and put the book on hold.

The audiobook was only 5 hours, but I knew I needed the book for recipes, quizzes and an ingredient list. However, the link in the audiobook did work (yay!) so I could get access to all that, so I can suspend the hold for the book.

Sugar and sugar addictions are a big interest to me. I loved the documentary That Sugar Movie! So I had heard much of the books info before, like the amount of sugar in foods and how the food industries hides sugar in its ingredients list by calling sugar another name or even many other names.

What is new to me is that the book calls Alzheimer’s Disease, Type 3 Diabetes. Damn, I’m already trying to avoid Type 2 but now I gotta worry about Type 3?! Imma need to Google!

I found a recipe for Sugarless coffee creamer in the supplement that I would like to try. The book helpfully (not) told me to just drink coffee black. Many years ago I made the switch to sugar-free coffee creamer, but the ingredients don’t look great, so I’m trying to find an alternative way to sweeten my coffee.

This book will fulfill my 2024 Extreme Reader book challenge in the category of “has a recipe.” I had another book planned, a book of magical realism with a pie recipe, but Sugarless will fit the bill!

[Gloria Jaeger · Rating 4 out of 5]

I gobbled this book up, it’s a quick and easy read. I am FASCINATED by the science of nutrition and how our bodies are fueled and how they work. This book makes it easy to understand sugar and how it affects our bodies. Also includes some great, practical tips to apply to real life!

[Lesley · Rating 3 out of 5]

A reminder of the dangers of sugar is always a worthy thing. I am an addict for sure.

[Hanzy · Rating 3 out of 5]

I know the why but I wanted more of the how's
Unfortunately, the book felt a little repetitive going through the same old information that I've previously known

[mags · Rating 3 out of 5]

trying to cope w my elimination diet smh

[Jennifer · Rating 3 out of 5]

I love sweet things and find it hard to stop eating them. This book had some good information, but not really much I haven't heard before. After finishing it, I'm still not sure how to 'conquer my addiction' to sugar. A repeat of the same information.

[Sharon · Rating 3 out of 5]

Some good insights about sugar and process foods and while we become addicted to them. I think that if we stick to plant based Whole Foods, we can’t go wrong! It seems that all processed foods include sugar in some guise and if we avoid those foods it will drastically lower our sugar intake.

[Sue · Rating 3 out of 5]

Not a lot of brand new info.. and interesting read and I used a recipe for blueberry muffins without white flour and sugar that was pretty good..

[Tanja · Rating 3 out of 5]

3.5 stars: I picked up this book at the library out of curiosity, mainly to see if and what I can do additionally during my 6.5 week sugar fast during lent. I started the lent fast at the beginning of my weight loss journey in 2020 when I weighed nearly 180 pounds standing only 5 feet tall, and I have been doing it every year ever since. From Ash Wednesday until Easter Sunday, I don't eat cake, cookies, pastries or candy - in other words, anything I KNOW has a lot of sugar. I have lost more than 50 pounds in the last 4 years and successfully kept the weight off.
Particularly interesting were chapters 1 and 2, which speak about obesity and its effects on overall health and chronic illnesses, as well as hidden sugars. I won't lie, I'm a sweet tooth, and I don't think it hurts to have something sweet now and then, but I think it's important to bear in mind what and how much we eat, especially when it comes to our health. This year, with more awareness about hidden sugars, thanks to this book, I'm making every effort to avoid or at least reduce those hidden sugars as well - and not only during lent.

[Heather · Rating 4 out of 5]

There are some helpful insights here about the importance of avoiding sugar and how to do it. Here are some of my favorite quotes:

"I have come to witness firsthand the negative impact sugar can have on one's overall and brain health (p. ix)."

"I have seen the positive effects that removing sugar can have on one's health and well-being countless times (p. xii)."

"Despite all the public health warnings concerning the dangers of being obese... and plans to follow to lose weight, people still couldn't do it (p. xiv)."

"The problem was that if you take the fat out, the food usually tastes terrible. So the food companies added sugar to make it taste good again. Sugar is a carbohydrate, so it was safe, and... better for you than the dreaded fat (p. xvii)!"

"Our brains were being blasted multiple times each day with the effects of ten times that amount of sugar from cookies, cakes, and protein bars (p. xviii)."

"Sugar has not only been shown to have destructive effects on metabolic health, but new research shows that it can negatively impact learning, memory, impulse control, and metabolism as well (p. xxi)."

"Sugar is a silent killer. The damage that sugar causes isn't obvious at first, and there aren't always outward signs that anything bad is happening to your brain or body because of having too much of it (p. xxi)."

"Natural and artificial flavors don't support or maintain our life and growth; if anything, I would argue that they curtail it (p. 5)."

"Americans have become reliant on fast and easy foods, sometimes as their only option (p. 6)."

"While our food environment has changed, our brains have not (p. 7)."

"The reason many of us struggle with controlling our sugar intake is because it is addictive (p. 7)."

"Diet culture has a lot of control over our behaviors (p. 10)."

"There is no magic bullet or quick fix, and the diet culture narrative portrayed in our society is doing much more harm than good... The negative consequences of overeating sugar don't appear overnight. They can take decades to emerge in the form of heart disease, cognitive impairments, obesity, or cancer (p. 11)."

"Weight is not synonymous with health (p. 13)."

"Food companies don't admit potential negative health effects or slap a warning label on their products (p. 18)."

"Ultra-processed foods share in the responsibility for developing T2DM as well (p. 20)."

"CVD is the umbrella term for several heart diseases, including coronary artery disease, heart failure, hypertension, stroke, and peripheral artery disease (p. 21)."

"Sugar intake can affect your brain health (p. 24)."

"Sugar-sweetened beverages seem to be the riskiest to consume (p. 25)."

"If you don't have diabetes, don't think you're off the hook from developing cognitive impairment--high blood sugar in the absence of a diagnosis of diabetes is also problematic (p. 27)."

"We often use sugar to attempt to self-medicate our mental health issues, like mild-moderate depression and anxiety, but in reality, added sugar is often promoting mental unwellness (p. 28)."

"You probably guessed that sugar plays a role in anxiety as well (p. 30)."

"Ultra-processed foods are so bad for our longevity that more than four servings per day is associated with a 62 percent increased hazard for all causes of death (p. 34)."

"How is the time to start making changes so that you can avoid it moving forward and improve your health and happiness (p. 35)."

"One factor that makes cutting back on sugar so difficult is that it isn't always obvious where it is lurking (p. 37)."

"All carbohydrates eventually are broken down in our bodies into, among other nutrients, glucose. Glucose is the energy that is essential for life (p. 38)."

"Blood glucose levels must be maintained within a narrow range for good health (p. 39)."

"Your body needs a constant and steady level of blood glucose to keep the brain and red blood cells going (p. 39)."

"We need sugar in our bodies for them to work... We need sugar to live. But here's the catch: we don't need added sugar to live. If anything, it's the added sugar that is slowly killing us (p. 39)."

"Do I have to completely give up sugar, like, all of it? Cold turkey?! Nope! (p. 40)"

"First try cutting back on the added sugars and see how your body and brain react (p. 43)."

"Common names for added sugars... sugar, high-fructose corn syrup, sucrose, fruit juice concentrate, sorghum syrup, corn syrup, agave nectar, raw sugar, malt syrup, cane sugar, dextrose, invert sugar (p. 50)."

"Excessive amounts of fructose can end up being stored as fat in our live and cause the liver to be inflamed (p. 51)."

"Honey has been used as a sweetener for almost 10,000 years. In the past, it was believed to help treat diseases. In addition, it has significance in multiple religions... The healthy benefits of honey come from its antifungal, antiviral, and antibacterial qualities. Honey contains essential vitamins and minerals... honey is not low-calorie compared to table sugar (p. 57)."

"Opt for Quaker Life or Honey Bunches of Oats... Kashi Cinnamon French Toast... and Original Cherrios (p. 59)."

"Opt for KIND bars (p. 60)."

"Opt for FAGE Total 5% Whole Milk Greek Yogurt (p. 60)."

"Be careful about beverages that contain fruit juices (p. 62)."

"Opt for Purely Elizabeth Organic Original Ancient Grains Granola (p. 63)."

"Opt for Amy's Margherita Pizza (p. 64)."

"Gatorade Zero or Powerade Zero are 0 sugar, 0 calorie alternatives (p. 64)."

"Not every food produces the same amount of satiety. Foods high in fiber and protein produce the highest level of satiety. High-protein foods such as meat, poultry, fish, and eggs are high-satiety foods. Foods rich in fiber, such as whole grains, legumes, fruits, and vegetables are also high in satiety. These foods will keep you full longer (p. 65)."

"Artificial sweeteners cause one's body to prefer sweet-tasting items (p. 70)."

"Addictions develop in response to repeated exposures (p. 74)."

"Unfortunately, over time, avoiding sugar might get harder before it gets easier, especially if you live or work in an environment where highly palatable foods are seemingly everywhere (p. 89)."

"Obese individuals have less dopamine receptor availability, which is also found in individuals with drug addictions (p. 95)."

"Unfortunately, dietary intake of excess sugar can lead to a vicious cycle of craving and overeating that can be stimulated by exposures to food cues (p. 98)."

"Life is full of setbacks and sidetracks (p. 102)."

"The first step to achieve your freedom from sugar is to admit that you are addicted to it (p. 103)."

"The next step in breaking free from your sugar addiction is to figure out where all of the sugar is coming from (p. 105)."

"Do a complete audit of the food you have at home (p. 106)."

"Be mindful that when you're in a bad mood, feeling low, or coping with the uncomfortable period of time when you may be experiencing withdrawal, don't let triggers get their way (p. 111)."

"Everyone experiences some level of stress in their everyday life, and this isn't always a bad thing (p. 111)."

"To cope with the unpleasant feelings of stress, people often innocently turn to food, many times choosing sweet junk foods, to distract ourselves from the situation at hand (p. 112)."

"Associating a job well done with a cheat day treat can be a slippery slope (p. 113)."

"Food is meant to fuel and nourish our bodies, and we shouldn't give it a place of value alongside other things we accomplish in life (p. 114)."

"The key to not letting triggers get the best of you is to know how to face them head on (p. 117)."

"Drinking sugar-filled beverages is the easiest way to add unnecessary calories to your diet and tack on unwanted weight (p. 118)."

"Solid foods produce more satiety than drinks do (p. 119)."

"Great sources of protein to include in a whole food-based began diet are tofu, tempeh, and legumes (p. 129)."

"Eating a healthy breakfast will kick-start your metabolism and help burn more calories throughout the day (p. 134)."

"Research shows that people who don't eat breakfast oftentimes miss out on key micronutrients like vitamin D and calcium, as well as iron and folate (p. 134)."

"Yogurt with granola, bran muffins, and cereals are often thought of as healthful options but can be just as high in sugar as some pastries (p. 135)."

"Berries are one of the best choices due to their naturally high fiber content (p. 137)."

"Don't try to 'save' calories by just eating fruit alone for breakfast. Not only will this cause you to be hungry right away, but it will also cause your blood sugar levels to spike and fall more than they would if you have a balanced meal (p. 138)."

"A balanced first meal of the day that includes things like eggs and avocado will do much more good to your hormones and brain than skipping breakfast altogether (p. 139)."

"Not everyone loves them, but greens are an important part of your dinner for a few reasons (p. 141)."

"You can turn your salad into a full meal by adding protein like grilled chicken, meat, fish, or tofu (P. 142)."

"One small grilled chicken breast, without the skin, can provide the body with roughly 31.1 g of protein, 0 g of sugar, 7.35 mg of calcium, and 10.6 mg of niacin (p. 143)."

"Get into the habit of immediately preparing your lunch for the next day when cleaning up your dinner (p. 147)."

"Snacks can be one of the most challenging areas of your diet to adjust when reducing sugar (p. 148)."

"A good place to start when discovering low-sugar snacks is fruits and vegetables... Fruits and vegetables contain an abundance of vitamins, minerals, and fiber, and can even lower your risk of chronic diseases (p. 149)."

"Make it happen. Find a dedicated time every few days to chop and bag some snacks (p. 151)."

"Seven simple steps to sugar freedom! (p. 152)"
Step 1: Admit you're addicted.
Step 2: Take stock of your sugar intake.
Step 3: Identify your triggers.
Step 4: Begin with your beverages.
Step 5: Breaking down breakfast.
Step 6: De-sugar your dinner.
Step 7: Lunch and snacks.

"Knowing how to manage and overcome their temptation, is a critical tool to use in your sugar-less journey (p. 154)!"

"Withdrawal symptoms are often inevitable... fatigue, irritability, sadness, lethargy, lack of interest in exercise, headaches, strong good cravings, and drowsiness (p. 157)."

"The key to lessening withdrawal symptoms is to gradually reduce your intake of sugars (p. 158)."

"Maintain focus on the long-term goal, instead of what's occurring at the moment (p. 159)."

"Discussing your journey with family and friends has been shown to be very important in the process of recovering from addiction (p. 159)."

"I can't stress enough the value of exercise and physical activity in the process of reducing sugar intake (p. 162)."

"The goal is to have some ideas handy that will work for you in the moment strikes (p. 162)."

"This process involves changing your mindset and realizing that fueling your body with health foods is actually more rewarding than consuming those high-sugar options (p. 163)."

"Foods high in protein typically contain very little sugar content... seafood, chicken, nuts, whole fruits, vegetables, and eggs... High-protein foods sources supply the body with many nutrients including protein niacin, thiamin, riboflavin, vitamin B-6, vitamin E, iron, zinc, and magnesium (p. 164)."

"One cup of cooked lentils not only provides the body with 18 g of protein, but also 15 g of fiber. Lentils also contain no saturated fat or sodium. Consuming protein-rich foods keeps us fuller longer, and they are also packed with nutrients that can benefit our health (p. 165)."

"Chicken is known as a complete protein, which means it provides the body with all nine essential amino acids (p. 165)."

"There are a variety of nuts to choose from that leave the body feeling full and nourished... peanuts, cashews, Brazil nuts, macadamia nuts, walnuts, and pecans (p. 166)."

"One cup of green peas can provide the body with 7.86 g of protein (p. 166)."

"Fruits are rich sources of fiber, antioxidants, vitamins, and minerals, all of which are important in fighting your sugar cravings (p. 167)."

"Maintaining B vitamins is essential to ensuring normal energy reactions and energy levels (p. 168)."

"Keep these on hand, and think about ways to incorporate them into your diet to help you manage your sugar cravings... grapes... cherries... mangos... bananas... apples... pears... kiwi... pineapple... plums... peaches... oranges... apricots (p. 168)."

"There are some specific foods that have been shown to help reduce sugar cravings... berries... avocados... pistachios... chia seeds... chickpeas... oats... olives... sweet potatoes... Greek yogurt... spirulina (p. 171)."

"Make sure that you're not letting stress dictate diet... ensure you are properly evaluating your stressors (p. 181)."

"Exercising may be a helpful way to prevent eating a lot of sugar when you're feeling the sudden urge to indulge in response to a stressor (p. 183)."

"Communication is key in dealing with any stressors (p. 184)."

"There have been many studies done on food patterns and healthy eating in relation to mindfulness activities (p. 184)."

"Sleep is tied to so many aspects of our health, including our stress levels (p. 186)."

"Tackle negative emotions and emotional eating head on by actively working to recognize them (p. 188)."

"Making an itemized list for the upcoming week instead of winging it is essential (p. 189)."

"Going food shopping, cooking a meal, or doing a new exercise class together makes healthful changes less daunting (p. 190)."

"Although it's easier to grab a quick bite when you're on the go, chances are whatever you would have prepped at home is healthier than what's available to you while out. Bringing your own food to work or certain social settings can be helpful in situations where you're inundated high-sugar foods (p. 191)."

"Meal prepping can also be a game changer (p. 191)."

"Set realistic expectations. Maintaining a diet low in sugar is going to be a challenge and you likely will lapse here and there. However, it's how you handle and move past the lapse that matters (p. 192)."

"Once you determine the trigger, you can plan better next time (p. 193)."

"Oftentimes the people in our life make it hard for us to stay on track (p. 197)."

"Become more aware of the power that people can have over your food choices (p. 197)."

"What you eat or drink should have no bearing on what others think of you (p. 199)."

"Look up the menu prior to going to the restaurant, make a plan, and try your hardest to stick with it (p. 200)."

"Level up your mental well-being and, in turn, reap the physical benefits of eating less sugar (p. 202)."

"It isn't about willpower--addiction strips us of our will. You now have the skills to change your behaviors and thoughts around food (p. 205)."

"Writing down what you eat and how you feel can be really eye-opening (p. 207)."

"Healthy eating does not need to be a daunting task (p. 209)."

"Keep your pantry well stocked with dry good staples so you always have options (p. 210)."

"Cook in batches and freeze leftovers (p. 211)."

"Sugarless Granola
2 c rolled oats
1/4 c raw cashews
1/4 c dried fruit
2 Tbsp unsweetened coconut flakes
1 Tbsp chia seeds
1 Tbsp sesame seeds
1/4 tsp ground cinnamon
1/2 tsp sea salt
1/3 c unsweetened almond butter (p. 218)"

"Oatmeal Breakfast Cookies
1 ripe banana
1 1/2 c rolled oats
1 tsp baking powder
1/4 tsp vanilla
1/2 tsp sea salt (p. 223)."

"Chickpea Avocado Sandwich
1 c canned chickpeas
1 avocado
1 celery stalk
1 small cucumber
2 Tbsp cilantro
1 Tbsp lemon juice
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp sea salt (p. 235)."

"Blueberry Oatmeal Muffins
1 1/4 c rolled oats
1/2 c unsweetened coconut flakes
1/2 tsp baking soda
1/4 tsp sea salt
1/2 c mashed banana
1/4 c milk
2 large eggs
1 tsp vanilla
1 c blueberries...
Cooke at 350 degrees for 20 minutes (p. 260)"

"Unbelievable Ice Cream Sundae
2 bananas
1/2 tsp vanilla
1 can coconut milk
2 Tbsp unsweetened cacao powder
1 1/2 Tbsp coconut oil
2 Tbsp unsweetened creamy peanut butter (p. 264)"

"Easy Flaxseed Crackers with Olive Hummus
For the crackers:
1 c flaxseed meal
1 Tbsp extra-virgin olive oil
1 tsp sea salt
1 tsp sesame seeds
1/2 tsp pepper
1/4 tsp garlic powder

For the hummus:
3 1/2 c canned chickpeas
1/2 c tahini
1/2 c extra-virgin olive oil
1/2 c lemon juice
3 garlic cloves
1 tsp sea salt
1/2 c chopped olives (p. 266)."

"Are you addicted to sugar?
In the past 12 months...
1. When offered something sweet, I usually eat it.
2. When eating something with sugar in it, I normally have more than one serving.
3. If I am emotional, I eat something with sugar in it to feel better.
4. I eat foods with sugar to the point where it makes me physically ill.
5. I continue to eat foods with sugar even though I know it has caused emotional problems for me.
6. I have strong desires for foods with sugars to the point where I am unable to concentrate on anything else.
7. I have avoided situations where I knew there would be foods with sugars because I knew I would overindulge on them.
8. I have tried to reduce or stop how much sugar I eat but I have been unable to do so.
9. I was distracted by thinking about sugar to the point where I could have been seriously injured or hurt.
10. How much and how often I eat sugar has made me upset.
11. I have had significant problems with my life because of sugar.
12. My friends or family have expressed concern over how much I eat sugar.
13. I often feel extremely tired after eating sugar.
If you answered YES to
0-1 = no addiction
2-3 = mild addiction
4-5 = moderate addiction
6+ = severe addiction (p. 280)"

[Em · Rating 2 out of 5]

The highlights of this book was the scientific perspective and the recipes on the back. This book was not for me because it didn't present any new information in its actionable steps.

Long story short, if you recommend using lettuce instead of hamburger buns I will be wary of your advice.

[Magdalena · Rating 3 out of 5]

The audiobook was helpful since it guided you along your journey of planning out the thought process behind the psychology of food intake. Overall, it was informative, yet nothing new. There is a companion guide and quiz you can take to get more information and start your journey.

[Simone · Rating 3 out of 5]

Expected more lit review given the author’s credentials. This was a rental but if owned I probably would check out the sugar free recipes. Seems to discount the potential confounder of ultra processed foods in some of the health consequences, though that may just be my wishful thinking to continue to indulge my sugar habit, ahem, addiction.

[Kristy · Rating 5 out of 5]

This is a must read book because it contains so many helpful things in it!

[Online Eccentric Librarian · Rating 3 out of 5]

More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/

I have so much ambivalence about this book. On the one hand, we do have an addiction problem with sugar and this author was one of the researchers who explored just how bad the issue is throughout the Western world. There is so much incredibly good information here on the topic of sugar! On the other hand, she is so focused on the ills of sugar, that she completely misses the boat on the other problems with the SAD (standard American diet): the foods that clog arteries and cause heart attacks and strokes. So sugar takes the fall for everything in this book - rather than just being a contributor to obesity, insulin resistance, cancer, etc.

The author was one of the first people to find links to actual sugar addiction - even worse than cocaine in rodents. She explores the topic thoroughly in the book, helping us to understand why and how the addiction happens. It is fascinating stuff and sheds light on so much. It's great information and really important information that everyone needs to read; especially those with families since most parents/guardians turn sugar into a treat or something special that kids want to keep coming back to get. This is in addition to discussions about marketing of sugary snacks/drinks/foods to kids. The section on hidden sugars was excellent and especially useful.

Unfortunately, the book went off the rails in the end. The substitutions for sugar and the diet plan read exactly what was done to avoid fats since the 1970s - but with a role reversal. So to avoid sugar, the author adds a LOT of unhealthy fats, especially saturated fat and cholesterol laden animal products (which is ironic considering that the food industry replaced fats with sugars to try to be 'healthy"). So, you can avoid sugar addiction by ensuring a heart attack, stroke, or diabetes instead with all the bad fats. It was frustrating to read since there was so much good information in the book and then to see the short-sighted nutrition in the end. Certainly, there were good sugar avoidance recipes in the book that with a few more tweaks to take out the high caloric value and low health value of the fats would be so useful.

Definitely read this for the excellent research into the physiological and psychological effects of sugar addiction. Curing yourself from it is an important step toward better health. But also keep in mind that sugar isn't the only problem with the current diet and sugar isn't causing the number cause of American/Western deaths: cardio vascular disease. Sugar can contribute a bit through causing obesity but there is more to causing obesity than added sugars (just ask anyone with a fast food addiction - sugar isn't the big problem for the guy with a daily trip to McDonalds with two big macs and super sized fries - his full sugar Coke isn't what is hurting him). Reviewed from an advance reader copy provided by the publisher.

[Rama Rao · Rating 3 out of 5]

How to beat sugar blues

This is not a diet book but written from the psychology perspectives that discusses how to beat cravings for sweets. A simple step would be to understand the advantages of consuming high fiber and high protein foods that are equally satisfying and achieve freedom from sugar. High-fiber foods regulate blood sugar, and higher protein diet reduce cravings. There are two types of fibers, the soluble fiber, which absorbs water and forms gel like substance in the digestive system and thus reduces the absorption of sugar and cholesterol in blood. The second, the insoluble fiber that does not dissolve in water and stay in the bulk as stool which is beneficial for digestion.

This book is not for readers interested from the diabetes perspective, but addresses issues related to keeping the blood glucose at acceptable levels. The text reads more like a therapist speaking to her patients rather than an author writing a health book for her readers. The book is helpful in some respects but seems redundant since numerous books are written about this subject, and many resources are available online. One in particular is the articles published by the National Institutes of Health about controlling blood sugar (@NIH.Gov). I have been pre-diabetic for many years, and I have avoided being diabetic by the careful choice of food I consume which are not difficult to follow by an average individual. Cravings for sugary food is common and difficult to overcome, but a combination of high fiber and some sugary food is well worth a shot. This may include fresh food, whole foods, and home-cooked meals. Highly processed foods are often affordable and convenient, but they are high in calories and added sugar.

A meta-analysis involving a subset of studies demonstrated that chickpeas are effective in reducing blood glucose compared to potatoes and wheat. Chickpeas offer the potential for blood sugar control through low starch digestibility, high fiber, protein, and hormonal effects. Avocados, beans, oatmeal, quinoa, brown rice, whole wheat pasta, almonds, berries which are also high in antioxidants. Whole grains lower the risks of diabetes and heart disease and maintain a healthy blood pressure. Vegetables like broccoli, kale, and Brussel sprouts, rich in fibers are also recommended as a part of a healthy diet.

[Rachel · Rating 3 out of 5]

*I received a free ARC from the publisher through NetGalley in exchange for my honest review*

There were parts of this that I found really helpful and interesting but in some ways I feel just as confused by sugar-related issues as I have always been. Looking at sugar from a scientific point of view is really helpful in understanding why we enjoy it the way we do and also makes the point that it's not completely our fault for our addiction to sugars. Where it gets confusing for me is the issue of added sugars. Even after reading the chapter more than once I'm still not sure what to make of this topic. On one hand, the author is telling us added sugars are bad, and on the other hand is recommending foods that I know have some of those added sugars in their ingredients. And the one issue that is never brought up is how expensive it is to avoid foods with added sugars. Many of the food brands she recommends are pretty expensive (and availability depends on your grocery store stocking them). It's also tough to navigate some of the recommendations here because it relies on using other foods that we have been told time and again are not good for us (mayo, heavy whipping cream). I'm someone who loves to bake so it also would have been helpful to have tips on how to make substitutions in recipes such as chocolate chip cookies which often use both white and brown sugars. There are a lot of great tips that I will take away with me, but this book also made it clear to me how difficult it is to follow all these recommendations in the real world.

[Audrey Dean · Rating 2 out of 5]

Wow. What an utter disappointment this book was for me. Just another Dr jumping on the get rich giving conflicting advice train. Starts out with it isnt your lack of willpower it is that sugar is highly addictive like a drug. Ends with the great advice of just knuckle your way through the withdrawals and if this type of food sounds boring to you just decide to like it anyways. Everything in between was either the same stuff we have all been told for years - avoid highly processed foods, pay attention to what is in your food to avoid unnecessary hidden sugars, and finally eat salads, lean meat (chicken, fish) and vegetables - or just plain asinine. As such she suggests cutting sugar down in a peanut butter sandwich why using one piece of bread instead of two, choose bread without added sugar, choose peanut butter without sugar…then immediately suggests adding a banana to it to make it taste good. So take away 6-8 grams sugar just to add 12-14? Yes i know bananas have nutrients. They have fiber( as does a lot of breads). The body can tell no difference between natural sugar and added sugar. She also suggests use of sugar free versions of things when the artificial sweeteners cause as many, if not more, issues than sugar itself. For anyone who really wants to cut unnecessary sugar and/or stabilize blood sugar spikes id highly recommend reading Lily Nichols, RDN instead. Practical, easy to follow, advice rooted in sound science.

[MamaWings · Rating 4 out of 5]

The premise of the book is great, and I appreciated the sensible and straightforward information about the medical/scientific research, proving beyond a doubt, how very addictive sugar is for humans and how our bodies and brains are primed for this. There is a lot of good information to be found, although it is a bit repetitive at times as one person noted. Some of the practical tips are very helpful and down to earth, including simply not bringing problem foods into the house. It seems simple, but when you have more than one person in the home, this can be a real problem.

There is also some incorrect nutritional information – I found it surprising that the author didn’t seem to take into account that several of the foods she was recommending as acceptable or even good nutritionally, speaking actually contain sugar or turn to sugar in our bodies. This is actively problematic when one is trying to reduce sugar and overcome a sugar addiction. It’s the same as telling an alcoholic that it’s fine for them to drink beer or wine or use recreational drugs, as long as they don’t drink hard liquor. This is the one thing that I found that would keep me from recommending this book to someone else unless they have a lot more knowledge already about dealing with sugar and sugar-producing foods and substances.

[Bridgette · Rating 3 out of 5]

Despite saying encouraging things, this book had the unintended effect of being the most discouraging health book I’ve read. My philosophy is moderation and doing the best I can. Calling out the sugar in pizza sauce and suggesting the reader ask for sauce less pizza borders a fire and brimstone way of teaching: creating sugar fear more than sugar awareness.

My husband and I started listening to this as we started a month long sugar-free challenge. While I finished the book because of the promised psychology at the end of the book, he gave up half way. Bewildered at my ability to stick with our no-sugar diet and read the book at the same time, saying the book was so lacking of hope as to make him want to call it quits. Truly, with American companies hiding sugar in everything and clean foods feeling unattainable financially, I’m leaving the pages of this book with a heavy heart. While I’d love to have a garden one day, and make everything I possibly can from scratch; unless we are fortunate enough to live off a one-person income, that’s not wholly feasible.

Long story short: there are health books out there that have the same science, but convey it in a way that gets you excited about taking care of your body. The 3 stars is granted for the informative science part of this book, but nothing else.

[Jaffareadstoo · Rating 4 out of 5]

Like everyone, I know that I have far too much refined sugar in my diet and even though I start off with good intentions of giving up I can never truly eradicate sugar from my diet completely but I really would like to cut down on my intake however that's easier said than done. That's why this book has been a timely reminder of just what damage sugar does to our metabolism and gives us an idea of how much better we would feel if we made the effort , not just to cut down, but to go completely sugar free.

Sugar Less is an easy book to read, although I would have liked larger print, and it is nicely informative without being preachy. I enjoyed reading the different chapters and found much to think about in the seven steps of the plan which covers diverse topics such as how sugar is harming your health at step one, through to being sugar less for life in the book's conclusion.

It's not an easy task to break a dependence on food and this book doesn't aim to fix things overnight nor does it pretend to be the definitive guide but I found it a good stepping stone and fully intend to give becoming sugar less a try. The 30 sugar free recipes at the end of the book are a nice little bonus and an incentive to give them a try.

[Ilene · Rating 3 out of 5]

4% in… I hate this book already 😂. Yep, I’m a sugar addict. I do over an hour of high intensity cardio daily, 7 days a week. I walk my dogs miles a day every day and weight train 4-5 days a week. This is my only bad habit. I’ve cut way back but I’m not giving up sugar. I’m so sick of everything being demonized 🤷‍♀️
Right off the bat she mentions how we demonized fat, now we don’t. Everything ‘good’ today will change tomorrow.

2.5 stars

There is good information if you don’t have a clue about sugar. I have a decent background on it so, if his book wasn’t essentially for me. I did feel like I was reading in circles. Lots of talk about sugar in rats but then it will circle around to saying, we aren’t rats. Rats are used in medical studies but there is so much controversy on their validity. Lots of talk of sugar in drinks. The Starbucks generation, the amount of sugar in those is crazy. Does anyone think they are healthy though? No. So why not get a sugar free version?? Probably worse. This I fully agree with and have most of my life.
I ‘get’ the addictive nature of sugar but I guess I’ll choose to live in denial. Again, this is why this book isn’t for me. Sugar is my vice, I’ve cut way back but it’s not leaving my life anytime soon. I will die on this hill - my sugar hill 😂😂