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Step 1
Use "The New Sugar Busters!" or the glycemic index to plan food choices. The Glycemic Index Database allows you to search for the glycemic index of different types of food. Avoid foods high on the index.
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Step 2
Eliminate corn syrup, molasses, honey and refined sugar from your diet first. Next, cut out simple carbohydrates like pasta, white rice, potatoes and white bread. You can eat high fiber vegetables, oats, brown rice, sweet potatoes and some fruits.
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Step 3
Understand the different types of sugar. Sucrose is the sugar found in regular white granulated sugar. There is also maltose, glucose (found in corn syrup) and dextrose, which all effect blood sugar levels and should be eliminated. Lactose is the sugar found in milk products, and fructose is in fruits. Both of these are allowed in moderation. High-fructose corn syrup is off limits.
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Step 4
Use fruit juice or foods that contain sorbitol or other sugar alcohols for sweetening recipes. The sugar alcohols sorbitol, mannitol and maltitol are allowed in moderation since they're absorbed more slowly than other types of sugar.
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Step 5
Aim for a daily diet that's about 30 percent carbohydrates, 40 percent fat and 30 percent protein. Of the fat portion, less than 10 percent should be saturated fat.
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Step 6
Practice portion control. You don't need to count calories or weigh your food with Sugar Busters. The general guideline is that a serving of meat and two or three vegetables should fit on a dinner plate, without being piled or stacked.
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Step 7
Take a list of allowed food with you when you do your grocery shopping or go out to eat.
