Book Reviewed: Sugarless: A 7-Step Plan to Uncover Hidden Sugars by Nicole M. Avena

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.