Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet

by Ann Louise Gittleman

In this new edition of the bestselling Get the Sugar Out, nationally renowned nutritionist and well-known author Ann Louise Gittleman explains that sugar not only contributes to weight gain but also to mood swings, weakened immunity, diabetes, some cancers, and cardiovascular disease. Here she offers 501 simple, resourceful, and practical tips for cutting sugar from your diet, giving you the knowledge and inspiration you need to live a healthier life. A few of Gittleman’s basic ways to cut sugar include:

• Eat more meals at home, so you can oversee the ingredients and avoid hidden sugars
• If you have a sweet tooth, try tricking it by chewing on a cinnamon stick
• Be a food detective; don’t trust “sugar free” or “fat free” labels
• Cut down on salt not only to be healthier but because it helps cut out sugar cravings
• Don’t exchange sugar for artificial sweeteners; as you’ll find out here, many are harmful

With type II diabetes at an all-time high, cutting sugar from your diet is imperative. Get the Sugar Out is your solution for treatment and prevention: a unique, practical guide to a healthy and happy low-sugar lifestyle.

Genres: Health, Nonfiction, Food, Reference, Cooking, Nutrition, Self Help

224 pages, Paperback

First published September 3, 1996

About the author

Dr. Ann Louise was recognized as one of the top ten nutritionists in the country by Self magazine and was the recipient of the American Medical Writers Association award for excellence.

She was the first to warn of the environmental hazards of parasites in her classic Guess What Came To Dinner? Parasites and Your Health. In Your Body Knows Best, Dr. Ann Louise was the first to discuss the blood type/weight theory and proclaim that one diet may not be right for every body - an idea that is only now becoming mainstream. She was the first to offer natural remedies for menopausal symptoms in Super Nutrition for Menopause (now in print as Hot Times) and is widely credited as the first to popularize the term “perimenopause” in her New York Times bestseller, Before The Change.

Dr. Ann Louise forged new ways of thinking about obesity early on in her career. She was the first to proclaim that obesity was caused by the lack of dietary fats and the wrong kind of carbohydrates in her book Beyond Pritikin, published in 1988. In Beyond Pritikin, she predicted that the fat-free, carb-rich diet was creating weight gain, sugar cravings, fatigue and diabetes.

Today, she continues to dedicate herself to carving out new landmarks in holistic health and healing based on science and ancient healing arts. Through her many books, website, and blog (Dr. Ann Louise’s Edge on Health), Dr. Ann Louise offers a “virtual” health support system for men and women that provides educational and self-health assessment services to empower people everywhere to achieve total health. Her latest book, a companion to the bestselling Fat Flush Plan, was released in December 2009. Fat Flush for Life, takes a seasonal approach to burn stubborn body fat all year long, integrating groundbreaking new Fat Flush diets with corresponding fitness and wellness programs.

Reviews

[Kat · Rating 2 out of 5]

I didn't finish this one because I had to turn it back in to the library but I read most of it and the ending. I would not recommend it. It is way too much fluff. She uses 501 ways to get across the same point DON'T EAT SUGAR. We get it. Maybe this is a book one would need to remind themselves what to eat other than sugar but it was not very focused. The author gives you the horrible effects of sugar, suggests using sweeteners instead, gives you the horrible effects of some of those sweeteners, then tells you about healthy sweeteners you probably won't find in the store. Oh by the way, don't use too many sweeteners. Anyone who is really serious about getting the sugar out doesn't need to read this book. Common sense will tell you read the labels, don't eat out as much, try healthier alternatives for meals, etc.

[Alaina Larsen · Rating 4 out of 5]

This book was everything I was looking for and more. After reading "Sugar Blues" by William Dufty, I wanted a practical "how to" book to help me cut excess sugar out of my diet. However, I am not an anti-sugar extremist and wanted to find creative ways to get rid of unneccesary excess sugar, while keeping the sweetness and taste in my food, including desserts, and "Get the Sugar Out" definitely provided that.

The book suggests varying levels of sugar extraction, from simple sugar substitution to complete elimination, making the book applicable to anyone and everyone wanting to cut some or all of the sugar out of their diets. Ann suggests several alternatives for refined sugar and white flour that are worth exploring. I found sucanat and fructose to be excellent sugar substitutions. Also her glycemic index is handy, though not as exaustive as other books I've seen. I've tried several of her recipes with success, and have raised the level of nutrition of my own recipes using her tips and substitutions. Overall, I enjoyed her wholesome approach to food, and will continue to refer to her book often when eating out and cooking at home.

[Sara · Rating 1 out of 5]

I picked this up yesterday from the library and I must say a few key things on the cover are what pulled me in. I know the effects of sugar and how bad it is for you, but "501 Simple Ways" to cut out the sugar sounded great, and info on artificial sweeteners? Great! I guess I was hoping that when I opened the book I would find large lists of the alternate names for sugar, where to find them, how they're commonly hidden in products, and then some advice on replacements in recipes and what substitutes to use.

And you can find some of that in this book. In probably six pages scattered among the two-hundred and sixty-one. Gittleman repeats herself a lot, with things slightly reworded, but I felt like I was reading a high school paper that was extended just to meet the word count goal.

I'm not sure I would even recommend this book to people who don't know about how awful refined sugar is, because there isn't much fact finding in the book. She mentions things a few times, but doesn't go into the science behind it. I'm sure there are much better books out there discussing the reasons why sugar is bad for you.

Though I did write down the recipe for peach butter, so I guess that's something.

[Lauren · Rating 4 out of 5]

I just didn't realize how much I didn't know until I started reading. I'm feeling inspired to get on and move forward towards having a healthy relationship with sugar. She teaches about natural vs. artificial sweetners, how to recognize hidden sugars in foods, and simple ways to cut reduce your sugar intake . . . recipes included. Don't be overwhelmed: the author has trained her taste buds to be satisfied with VERY LITTLE sugar. Its going to take me a while to retrain mine, but at least I have some specific things I can do to improve.

[Sarah · Rating 4 out of 5]

This book is worth it for the recipes alone! I especially enjoy the pumpkin muffins on pg. 31. But beyond that, it provides a great explanation of exactly why sugar can be harmful and then a bunch of ideas for what to substitute (hint: it's not Splenda).

Although I haven't even nearly cut the sugar completely out of my diet, I have started trying new things to reduce it in everyday things. And I have to say, I feel better.

[Jana Hill · Rating 4 out of 5]

I liked this book overall. The copyright is 1996, so it's not the most up-to-date, but I still think she had most things right on. I was pretty surprised by a few foods I eat that I thought were basically healthy that are packed with sugar. I think she is dead on about sugar being the main issue with the American diet currently and I hope I can slowly work the sugar down in my own, we'll see!

[Sarah · Rating 4 out of 5]

I'm thinking of using this book as a daily devotional so I can maintain my fear of the demon sugar. Seriously.

[Tarra Monges · Rating 3 out of 5]

A lot more recipes than I originally thought. It was written a while ago, so it is somewhat outdated. Loved that it gave the alternative chemical compositions for Salt and MSG (its other names) on our labels. Fair read.

[Erin A Taylor · Rating 4 out of 5]

Easy to read; easy to use as a quick reference. Much seems like common sense, but sometimes it's good to be reminded. I haven't tried any of the recipes yet, but would like to.

[SweetPea · Rating 2 out of 5]

The author would have been better off not including points that start off “some people believe” or the equivalent. If there isn’t science to back up a point, then leave it out.

[Matt Speer · Rating 3 out of 5]

This book is well over ten years old but still has a lot of good information in it. A fairly quick and easy book to read.

[Jeff · Rating 3 out of 5]

There is some good information in this book, though many of the tips repeat themselves. A lot of it boils down to eating natural foods instead of processed foods, reading labels of processed foods to identify which ones have lower sodium, cooking/preparing your own food so you know what's in it, and using herbs for flavor instead of salt or high-sodium sauces/flavorings. The book features recipes throughout, and while I haven't tried any, I have a few in mind for when I get around to it. I wasn't sure if the food science was accurate (is it true that sea salt is more easily used by the body than processed table salt?). Also, since the book was written in 1996, I didn't know if some of the recommended (endorsed?) brands were still around. Nonetheless, I'll probably keep this book around to remind myself of how I should be eating.

[Jodell · Rating 4 out of 5]

I use to think I was better than: better than people who:
did drugs, drank alcohol, was addicted to things, shopaholics, sex addicts, adrenaline junkies.

I though I don't want any of those things, I don't crave any of those things, however I did crave something: sugar, chocolate, sweet treats, peanut butter. I know sugar in peanut butter? who knew. They hide sugar in everything. My favorite two foods in the world peanut butter and chocolate.
what to do what to do.

Now I know I'm no better than any addict because I don't know If I've ever gone a day w/o some form of sugar in my body. I don't know if i will ever be completely sugar free but I will try to be be half sugar and half sass. No better than. Just a little despondent. It must be withdrawal.

[Mimi Marie · Rating 5 out of 5]

Excellent resource for anyone trying to break their addiction to sugar. I had to buy another copy cuz I loaned mine to my sister and her ex-husband took it when they divorced. Was that too much info? Anyway, I also bought one for my diabetic niece. Book has loads of info on all the damage sugar causes to your body and suggests ways to get it out of your diet. It gives "substitutions", too, like agave nectar, brown rice syrup, and date sugar, but even some studies today say you should severely limit your intake of those as well.

[William Lawrence · Rating 2 out of 5]

I picked this up out of curiosity. There were some good general tips for people starting a new healthy lifestyle, but the book didn't offer anything unusually new for me. It was more of a book that advocates less sugar, so if you're looking to cut all refined sugar out look elsewhere. The recipes aren't anything special. The most troubling part of this book though are the author's misunderstanding, or misinformation, about vegetarian diets.

[Brianna · Rating 5 out of 5]

I started reading this because James was put on a restricted salt diet for awhile - it's got some great tips for anyone who wants to eat healthier, along with people who seriously need to limit the sodium intake in their diet. You can pick a few tips to follow, or a bunch. It's broken down into different categories and then into different tips - very helpful.

[Lori · Rating 2 out of 5]

Wow, was that hard to get through. Although there were a few good tips randomly strewn in, on the whole it was just too extreme. It started with, try not having any sugar for two weeks and see if you miss it. That's just not realistic in my world. Neither is buying a totally new pantry of specialty items that are 'better'.

[Sarah · Rating 2 out of 5]

This is less of a book and more of a checklist. "Tips" include not eating sugar in soup, not eating sugar in bread, not eating sugar in condiments, and so on. I gave it two stars instead of one, though, because reading it made me check the label on my tomato-basil soup and made me realize what I thought was a healthy lunch had twenty-six grams of sugar.

[Karen · Rating 4 out of 5]

Important revelation about the massive quantity of sugar and sugar substitutes in the US diet. The body needs a balance of carbohydrates, protein and fat; the body does not need any sugar at all. Yet Americans eat hundreds of pound of sugar each year. More than anything else, this is what is driving the obesity epidemic.

[Sherry]

This book was first published in 1996. What's amazing is that she talks about things that I've only started to hear and read about in the media. It's an easy read and has very practical information about why we need to get most of the sugar out of our diets and how to do it. Everyone should read this book!

[Suzanne · Rating 3 out of 5]

As with Sugar Blues, I wholeheartedly agree that sugar is BAD. Many of the tips in this book were common sense, so I didn't find myself gleaning new ways of eliminating sugar. There were a few interesting recipes, though, that I will try.

[LadyS · Rating 5 out of 5]

excellent..motivated me to really reduce my sugar and since i have, it has given me nothing but positive side effects.

the author really gives you ways to reduce the sugar by making small changes everyday. I love how the list is exhaustive...like i said, my life is changed forever

[Laura Lee · Rating 3 out of 5]

The book is old but was ahead of its time, when fat free was the big cure-all to weight loss. But fat free just added more sugar to make it taste better. Very scary stuff sugar is. In the last 100 years we have 250% more sugar in our diets and bodies.

[Sarah · Rating 3 out of 5]

A good book with lots of good tips. But many were things I already knew. Guess I just need the willpower to get the sugar out of my diet. If this is your first book to read on a healthy eating journey you will find TONS of great information!

[Orit · Rating 4 out of 5]

This book was written in 1995 and I'm reading it in 2015 and it's terrifying how many things mentioned are still a problem today. Read through it once, will now go through it again and copy down some of the recipes

[Laurasmoot · Rating 5 out of 5]

Actually tangibly helpful, with really good recipes tucked in too.

[Sonali · Rating 4 out of 5]

Great for Sugar Addicts!

[Loree · Rating 4 out of 5]

a must read for sugar fiends

[Maly · Rating 5 out of 5]

This is packed with ideas on how to cut sugar out of our diet. Knowledge is powerful!

[Emma · Rating 4 out of 5]

Excellent advice, good tips, slightly frightening... but over all a very good book. Thanks to Lori for the recommendation, for sure less preachy and cult-ish than Potatoes not Prozac.