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"No Sugar" Shopping List

Sunday, August 12, 2007

Stop SUGAR SHOCK!™ Shopping List
From Connie Bennett, C.H.H.C.
Author, SUGAR SHOCK! (Berkley Books, 2007)
Many people wrongly assume that cutting back or cutting out refined sweets means you just don’t have anything left to eat. That’s just not so.

The list below gives you some ideas of foods you may wish to try. FYI, this Stop SUGAR SHOCK!™ Shopping List is considered an addendum to Chapter 19 of SUGAR SHOCK! (“Without Sugar, What’s Left to Eat? Plenty!”)

Of course, it goes without saying that you should consult with a doctor before embarking upon any new diet, and you also need to avoid foods to which you may be allergic.

PROTEIN SOURCES

Beans & Legumes (½ cup serving size)

Adzuki
Black beans
Black eye peas
Broad beans
Butter beans
Chickpeas
Fava beans
Great northern beans
Kidney beans
Lentils
Lima beans
Miso
Moth beans
Red beans
Refried beans
Soybeans (also called edamame)
Split peas
Tempeh
Tofu, firm
White beans
Winged beans
Yellow beans


Dairy Products: Cheese (1 ounce serving size; unless otherwise noted)

Blue cheese
Brie
Cheddar
Colby
Cottage cheese, lowfat, 1% (½ cup)
Feta
Goat, hard
Goat, soft
Gouda
Jarlsberg
Monetary Jack
Mozzarella, part-skim
Muenster
Parmesan, grated
Parmesan, hard
Provolone
Ricotta, part skim
Romano
Swiss

Eggs

Egg white only (x 2)
Whole large (x 1)
My favorite brand: Cage Free DHA Omega-3 Gold Circle Farms eggs

Milk & Yogurt (8 ounce serving size, unless otherwise noted)

Buttermilk, cultured
Goat
Lactaid, low fat, 1%
Low fat, 1%
Milk, yogurt, low fat, plain (6 ounces) (Two brands are Total 0 percent fat and Emmi low fat)
Skim, dry (¼ cup)

Meat (3 ounce serving size, unless otherwise noted. Tip: 3 ounces equals “deck of cards.”)

Antelope
Beef sausage (1 ounce)
Beef, ground, extra lean
Beef, round, bottom
Bison
Buffalo
Flank Steak
Frogs Legs
Lamb
Liver
Pot Roast
Rabbit
Rib eye
Short loin porterhouse
Short loin T-bone steak
Sirloin
Tenderloin

Nuts and Seeds (6 to 10 nuts serving size; 2 tbsp. for nut butters)

Almond butter, natural
Almonds
Cashew butter, natural
Cashews
Hazelnuts
Hickory nuts
Lotus seeds
Macadamia nuts
Peanut butter, natural
Peanuts
Pecans
Pistachios
Pumpkin & squash seeds
Safflower seed kernels
Sesame seeds
Soy Nut Butter (see list below)
Soy nuts
Tahini (sesame nut butter)
Walnuts
Watermelon seeds

Poultry (3 ounce serving size, unless otherwise noted)
White meat only, no skin recommended.

Chicken breast
Chicken cutlet
Chicken ground
Duck
Hen
Turkey breast
Turkey ground (light meat)
Turkey sausage (1 ounce)
Pheasant
Quail

Seafood (3 ounce serving size; unless otherwise noted)

Abalone
Anchovy
Anchovy, canned in olive oil (5 anchovies)
Barracuda
Bass, striped
Blackfish
Bluefish
Carp
Catfish
Caviar, black & red
Clams
Cod
Crab, Alaska king
Crab, Dungeness
Crayfish
Eel
Flounder or sole
Grouper
Haddock
Halibut
Herring
Kingfish
Lobster
Mackerel
Mullet, striped
Mussels, blue
Ocean perch
Octopus
Orange Roughy
Oysters
Perch
Pike
Pike
Pollock
Pompano
Salmon, Atlantic
Salmon, Coho
Salmon, pink, canned
Sardines, canned in water (2 sardines)
Scallops, bay
Sea bass
Sea trout
Shrimp
Smelt
Snapper
Squid
Sturgeon
Swordfish
Trout, rainbow
Tuna, Blue fin
Tuna, canned in spring water
Tuna, yellow fin
White perch
Whitefish
Yellowtail

FRUIT Serving size

Acerola
Apple
Apricots
Avocado
Banana
Blackberries
Blueberries
Boysenberries
Cantaloupe
Carambola
Casaba melon
Cherries
Crabapples
Cranberries
Feijoa
Figs
Gooseberries
Grapefruit
Grapes
Guava
Honeydew melon
Kiwifruit
Kumquats
Lemon
Lime
Longans
Lychees
Mango
Mulberries
Nectarine
Oheloberries
Orange
Papaya
Passion fruit
Peach
Pear
Pineapple
Plum
Pummelo
Quince
Raspberries
Strawberries
Tangerine 1 c
1 small
3 medium
1/8 medium
½ medium
1 c
¾
1 c
1 c
1 medium
1 c
1/2 c
1 c
1 c
1 medium
1 medium
1 c
1/2 medium
17 small
1 medium
1 c
1 medium
1 medium
1 medium
1 medium
31 fruits
10 fruits
1/2 c
1 c
1 small
1 c
1 small
1 c
1 medium
1 medium
1/2 pear
3/4 c
2 small
1 c
1 medium
1 c
1 1/4 c
1 medium



VEGETABLES (½ cup cooked and 1 cup raw serving size; unless otherwise noted)

Alfalfa sprouts
Artichoke (1 medium)
Arugula
Asparagus
Bamboo shoots
Bean Sprouts
Beets
Bok Choy
Broccoli
Broccoli rabe
Brussels sprouts
Burdock root
Cabbage (all varieties)
Carrot
Cauliflower
Celeriac
Celery
Celtuce (12 leaves)
Chickory greens
Chickory roots (1 root)
Chickory witloof
Collards
Cucumber
Dandelion greens
Eggplant
Endive
Fennel
Garden cress
Gourd
Green beans
Jicama
Kale
Kohlrabi
Leeks
Lettuce, green or red leaf
Lettuce, romaine
Mushrooms
Mustard greens
Okra
Onions
Parsnip - need to add
Peppers
Pokeberry shoots
Pumpkin
Pumpkin flowers
Radicchio
Radish
Rhubarb
Rutabaga
Scallions
Seaweed
Snap peas
Spinach
Squash (all varieties)
Swiss chard
Tomato (1 medium)
Turnip
Turnip greens
Water chestnuts
Watercress
Yam/Sweet potatoes
Zucchini

WHOLE GRAINS (serving size is ½ cup, unless otherwise noted. Read labels carefully to make sure all items, especially those with the asterixes, are sugar-free.

Barley
Bran
Bread, 100% whole grain* (1 slice)
Buckwheat
Bulgur
Cracked wheat
Crackers, whole grain* (5 crackers)
Durum wheat
Hard red winter wheat
Kamut
Kasha
Millet (1/4 cup)
Muesli (1/4 cup)
Oat groats
Oats
Quinoa (1/2 cup)
Rice, brown (1/3 cup)
Rice, wild (1/3 cup)
Rye berries
Spelt
Teff
Wheat germ* (3 TBSP)
Wheatberry
Whole wheat couscous
Whole wheat pasta
Whole wheat pita (6 in)* (1/2 pita)

My favorite breakfast cereal: Kashi Pilaf – To be cooked. This delicious, crunchy cereal contains whole oats, long grain brown rice, whole rye, whole hard red winter wheat, whole triticale, whole buckwheat, whole barley and sesame seeds.

FATS (Rich in monsaturated fat)

Canola oil 1 tsp.
Flax oil 1 tsp.
Flax seeds, ground 2 T
Olive oil, 1 tsp.
Olives (3)
Safflower oil
Sunflower oil
(Note: Other good fat choices include the nuts and nut butters mentioned above. For example, you could try 1 tsp. of slivered almonds or ½ T of avocado.)

HERBS & SPICES

Basil
Bay leaf
Cayenne
Caraway
Chervil
Chive
Cinnamon
Cloves
Coriander
Crushed Pepper
Ground Red Pepper
Cumin
Curry
Dill
Fennel
Garlic
Ginger
Ground Mustard
Marjoram
Mint
Mustard (dry)
Nutmeg
Oregano
Parsley
Paprika
Rosemary
Sage
Savory
Tarragon
Thyme
Tumeric

Note that cinnamon, cloves and nutmeg increase insulin’s ability to metabolize sugar and remove it from the blood, and coriander, dry mustard and ginger lessen your risk of excess insulin by speeding your metabolism or by lowering glucose levels, according to Dr. Gittleman.

Sauces, Oils, Seasoning Products, Mayo Look-Alike & More

Bragg Liquid Aminos
Eden Shake
The Ojai Cook Lemonaise and Lemonaise Light. (Remarkable products. Tastes just like mayonnaise, but it has no sugar.)
Spectrum Naturals Eggless Vegan Light Canola Mayo
Whole Foods Thai Ginger Marinade
Westbrae Natural Stoneground Mustard (with or without salt)
Barlean’s Highest Lignan Content Flax Oil Supplement
Meditalia Green Olive Spread
CONDIMENTS & GARNISHES (Make sure all items have no added sugar)

Lemon juice
Mustard
Capers
Dill pickles (with no sugar)
Roasted pepper
Olives
Vinegars - Apple Cider Vinegar

* Consuming apple cider vinegar or lemon juice with meals can lower your blood sugar by as much as 30 percent, according to Gittleman. This enables carbohydrates to be digested more slowly; thus your glucose levels are lower.

Some Sugar-Free Products by brand

Ever since kicking sugar in 1998, I’ve found it challenging to find prepared foods containing NO sweeteners of any kind. After much scouting around for a period of years, I’ve discovered select packaged items that are both sugar-free and tasty. To help you make the transition into your new more healthy life, I’ve compiled a list of some of my and others’ favorite products. Most foods are available at health food stores, regular supermarkets or through the Internet.

If you do buy any of these items listed below, PLEASE be CAUTIOUS BEFORE buying them and carefully read all food labels, because many companies offer BOTH unsweetened and sugar-filled versions of the same or similar items. (Can’t blame them for catering to the sugar-obsessed masses.)

Of course, this list is by no means complete; if you find other sugar-free foods, please e-mail us at products@sugarshock.com. (The next chapter will help you become a “Sugar Sleuth” so you can easily read food labels and discern sugar’s many names and disguises.)

Sugarfree Breads

The Baker Linseed Wheat Free Organic Bread, Sunflower Seed Organic Bread, Four Grain Organic Bread
Damascus Bakeries, 4 Whole Wheat Pitas
Food for Life, Ezekiel 4:9™ Sprouted Grain Tortillas (This is the only Ezekiel bread I could find that doesn’t contain malted barley, a sweetener.) (http://www.foodforlife.com)
French Meadow Organic Woman’s Bread with Soy Isoflavones, Men’s Bread, Sprouted Whole Wheat Bread, Summer Bread, Sunflower & Flax Bread, Country Sourdough Pizza Crusts, Sourdough Bagels, Brown Rice Bread, Peasant Rolls, Sprouted Bagels with Ezekiel 4:9 Grains, Health Seed Spelt Bread (recommended by dietitian Gittleman and others. (877) NO-YEAST (http://www.frenchmeadow.com/h
ealthspelt_sell.htm, http://www.frenchmeadow.com/wo
man_sell.htm, http://www.frenchmeadow.com/nu
t_men.htm)
Genuine Bavarian Whole Grain Bread, Organic Flaxseed Bread
Manna Breads - Whole Rye Manna Bread, Sun Seed Manna Bread, Multigrain Manna Bread, Millet Rice Manna Bread and Whole Wheat Manna Bread are sugarfree. The others contain sweeteners. (http://www.naturespath.com/pr
oducts)
Mestemacher All Natural Famous German Fitnessbread. This company is based in Germany, but you can order in the states from German Deli at 877-437-6269 or go online. Many other flavors also available, including Organic Rye & Spelt Bread, Sunflower Seed Bread (http://www.germandeli.com/084
213000781.html)
Landsberg Muesli Bread and other breads. (Available from supermarkets and www.germangrocery.com)
Puebla Foods 100% Natural Whole Wheat Flour Tortillas
Stickling’s Total Value Bread Organic 100 % Spelt Bread
Sunnyvale Bakery Ginger Sprouted Organic Bread
Whole Foods Organic Whole Wheat Burrito
Dry Cereals

Barbara’s Bakery Original Shredded Wheat
Puffed Kashi, Seven Whole Grains & Sesame (Kashi, now a division of Kellogg’s, offers many cereals. Make sure to get the one without honey and other sweeteners
Cooked Cereals

Kashi Pilaf. This delicious, crunchy cereal contains whole oats, long grain brown rice, whole rye, whole hard red winter wheat, whole triticale, whole buckwheat, whole barley and sesame seeds. Yummy!
Old Wessex Ltd. 100% natural whole grain Scottish Chewy Porridge Oats
McCann’s Steel Cut Irish Oatmeal
Arrowhead Mills 7-Grain Cereal
Crackers

Amy Lyn’s Original Flax Thins
Brown Rice Hol-Grain Crackers
Conrad Rice Mill Brown Rice with a Touch of Salt (Gluten Free)
Cracker Flax, Tomato Onion (Available from health food stores or www.crackerflax.com)
Finn Crisps (Caraway Thin rye crispbread)
Glaser Farms All Raw Vegan Golden Flax Seed Crackers and Tomato & Bell Pepper. (www.Glaserorganicfarms.com)
Kavli (5-Grain, Hearty Thick, Hearty Rye, All Natural Crispy Thin)
Lydia’s Lovin’ Foods Italian Crackers (not made of flour – includes sprouted sunflower seeds, sprouted flax seeds, carrots, celery, parsley, basil, herbs, and celtic salt. (www.lydiasorganics.com)
Pizazz from Blessing’s Alive and Radian Foods (soaked almonds and hazelnuts, red bell pepper, carrot, celery, parsley, tahini, garlic, wheat-free tamari and spices)
Ryvita Flavorful Fiber Whole Grain Crispbread (Dark Rye, Light Rye, Whole Grain)
Scandinavian Bran Crispbread, The original high fibre crispbread
365 Baked Woven Wheats
Wasa Original Crispbread Light Rye
Yehuda Organic Matzo
Nut Butters

Smucker's Natural Creamy Peanut Butter (if you’re not allergic to peanuts, this is a wonderful product available at grocery stores nationwide. Again, make sure to get the one WITHOUT sugar.)
I.M. Healthy™ Low Carb Unsweetened Creamy Soy Nut Butter and Unsweetened Chunky Soy Nut Butter (This is the only unsweetened one I’ve found, but be careful to buy the right one! Several soynut butters from this company contain sugar or honey!)
Some Sweetener-Free Salad Dressings

Annie’s Naturals Caesar Dressing. Sea Veggie & Sesame Vinaigrette Shitake & Sesame Vinaigrette and Organic Green Garlic Dressing. (Annie’s makes a number of dressings without honey or other sweeteners. Again, be careful before you buy one, because this company also carries dressings with sugar.)
Cindy’s Kitchen Rosemary & Roasted Garlic Vinaigrette
Drew’s All Natural Kalamata Olive & Caper Dressing & 10-Minute Marinade, Drew’s All Natural Lemon Tahini Goddess Salad Dressing & Quick Noodle Sauce and other dressings
Whole Foods Italian Vinaigrette
Stonewall Kitchen Roasted Red Pepper Vinaigrette
Organic chicken & turkey dogs

Applegate Farms Natural Uncured Turkey Hot Dogs
Bilinski’s All Natural Gourmet Chicken Sausage, Sun-Dried Tomato and Basil or Spinach-Garlic & Fennel
Hans’ All Natural Chicken Sausage, Sun-Dried Tomato and Fresh Basil
Sauces

Salpica™ Rustic Tomato Salsa, mild
Snacks

Abraham’s All Natural Hummos (many flavors, including Green Olives & herbs)
Just the Cheese™, Crunchy Baked Cheese (http://www.specialcheese.com/
bakedch.htm)
Glenny’s Lightly Salted Soy Chips (Again, you only want the lightly salted version. All the other flavors that I’ve seen contain sweeteners of some sort.)
Genisoy Deep Sea Salted Soy Crisps
Stonewall’s Jerquee Original “mild” (a vegetable protein product)
Glaser Farms All Raw Vegan 100% Certified Organic Chickpea Carrot Croquettes
Skinny Soy Chips, Lightly Salted (I like them, but a little too salty for my taste)
Sort of like crackers – Pignoli Pizza (Organic Ingredients: pignoli nuts, almonds, sunflower seeds, sesame seeds, celery, sun-dried tomato, pepper, celtic salt, spices; Mexican Masala (sunflower seeds, almonds, bell pepper, cilantro, lemon, garlic, onion, spices); and Mac ‘n Cheese (macadamia nuts, cashew, lemon, red pepper, kale, cayenne, celtic salt). Available at health food stores and via www.bakingforhealth.com)
Soy Products (Imitation Meat and Cheese Items)

Amy’s Organic California Burger
Fresh Tofu Inc. Spinach Dill Spread (www.freshtofu.com)
Lightlife Smart Menu™ Chick'n Strips seasoned veggie strips
Macro Vegetarian, Soy-Tein with Spinach, Chunkie Yuba with Shiitake Mushroom and Soy Bean Salad)
Mori Nu Silken Lite Tofu Firm and Extra Firm
Soya Kaas (soy cheese) Mild Cheddar Style, Provolone Style, Garlic & Herb Style
oya Kaas Swiss Style slices
Soy Moon Real Gourmet Soy Cheese Soy Provolone Smokehouse Style, Soy Gouda and Queso Blanco Mexican Picante Style Shredded
More Than Tofu Peanut & Ginger and More Than Tofu Pesto from Sunergia Soyfoods
All Natural Lactose Free Better Than Cream Cheese, Vegetable Gourmet Tofu Spread and Salmon & Herbs Tofu Spread
Natural Touch® Okara Pattie made with organic soy, Lentil Rice Loaf and Veggie Medley made with Organic Soy
Yves Veggie Cuisine The Good Slice Cheddar Style
Vegan Parmesan Alternative from Soyco Foods (http://www.soyco.com)
Unsweetened soy milk

Unsweetened Eden Soy
Silk Unsweetened Soymilk
Westsoy Organic Unsweetened Soymilk
Westsoy Unsweetened Vanilla Soymilk
Soups

Bean Cuisine, Thick As Fog Split Pea Soup
Fantastic Foods Big Soup, Vegetarian Barley and Summer Soups, Split Pea (http://www.fantasticfoods.com
)
Pasta & Other Grains (I’m not a pasta eater myself, but my sugarfree friends recommend a variety of whole wheat and soy pastas and even spelt pasta.)

Ancient Harvest supergrain Quinoa/corn pasta by the Quinoa Corporation
Deboles® Angel Hair Whole Wheat Pasta, Whole Wheat Fusilli and more
Eden Foods Bell Pepper Basil Ribbons and other types of pasta (http://www.edenfoods.com)
Fantastic Food Organic Whole Wheat Couscous and more
Food Directions Inc. 100 % Brown Rice Tinkyada 100% brown rice pasta (http://www.tinkyada.com)
Hodgson Mill® Whole Wheat, Whole Grain Spaghetti
Papadini® Hi-Protein Pure Lentil Bean Pasta from Adrienne’s Gourmet Foods (800-937-7010, http://www.adriennes.com)
Pastariso™ Organic Brown Rice Pasta (http://www.riceinnovations.co
m)
Yummy, Zesty Teas (Decaffeinated)

Yogi Tea, Healing Formula Ginger, Ginseng Royal Vitality, Computer De-Stress Tea, Stomach Ease and other decaf teas.)
Tazo Sweet Cinnamon Spice, Wild Sweet Orange and more.
Celestial Seasonings Tension Tamer, Mandarin Orange Spice, Almond Sunset, Ginkgo Sharp and more.
Bigelow – Mint Medley and others.


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