SP Premium
10,000-14,999 SparkPoints 14,400

Book Review: The 100 by Jorge Cruise

Friday, May 09, 2014

I just skimmed through most of the book, spending time reading what interested me. The goal in this plan is to keep the sugar calories you eat a day to 100. If that is too hard, keeping the sugar calories under 300 will still produce weight loss. You can alternate, eating 100 sugar calories from Mon.-Fri. and then eating 300 sugar calories on Sat. and Sun., or any variety of alternations. Some foods can be viewed as free food but still need to be eaten in moderation. Keeping the sugar calories low will keep insulin at low levels, which means you can burn fat at higher rates for more hours each day.

To find out how many sugar calories are in a food, look up the carb grams in the food and multiply it by 4.

Free foods (0 sugar calories):

Chicken, turkey, eggs, fish/seafood, beef, pork, veal, lamb...all types of meat, including tofu.

Vegetables: alfalfa sprouts, artichokes, arugula, asparagus, bell pepper/red, bok choy, broccoli, Brussels sprouts, cabbage, celery, Swiss chard, collards, white corn, cucumber, eggplant, endive, fennel, onions, kale, lettuce, mushrooms, mustard greens, okra, jalapeno peppers, Serrano pepper, dill pickles, radicchio, radishes, scallions, seaweed, shallots, snap peas, spinach, summer squash, turnip greens, watercress, and zucchini.

Herbs and spices: basil, chives, cilantro, garlic, ginger, parsley, pepper, peppermint, salt, thyme.

Fats: animal fats, avocado oil, coconut oil, flaxseed oil, Barlean's Omega Swirl Flax Oil, butter, ghee, olive oil, saturated fats, sesame oil and walnut oil.

Dairy products: All cheeses, almond milk (unsweetened), coconut milk (unsweetened), FAGE Total Greek Yogurt, half and half, sour cream, soy milk (unsweetened) and whipped cream.

Other: almond flour, almonds, avocado, baking powder, baking soda, Barlean's Forti-Flax, Brazil nuts, cashews, coffee (black), espresso, lemon, lime, macadamia nuts, mayonnaise, mustard, onion, pine nuts, stevia, pumpkin seeds, sesame seeds, soy sauce, sparkling water, sunflower seeds, tea (unsweetened), tomato, vinegar and water.

Sugar Calories:

Dairy: 8 oz milk: 50; nonfat dry milk: 12; 8 oz rice milk: 92; 8 oz soy milk: 32; 6 oz yogurt: 52.

Legumes (cooked): 1/2 cup: black beans: 92; Baked beans: 116; chickpeas/garbanzo beans: 65, edamame (shelled soybeans): 40; green beans: 16, kidney beans: 80; lentils: 80, Pinto beans: 88. 1 TBSP hummus: 8.

Breads and tortillas: bagel: 224; slice whole grain bread: 60; slice whole wheat bread: 88; hamburger bun: 72; hamburger bun/ sprouted whole grain: 136; 4" pancake: 60; whole wheat pita: 62; small dinner roll: 52; 6"corn tortilla: 23; 6" flour tortilla: 64; organic whole wheat wrap: 80; 4" waffle:60.

Pasta (1/2 cup cooked): whole wheat penne: 104; whole wheat spaghetti: 76; whole wheat spirals: 75.

Cereals and grains:

1/2 cup serving: white rice, cooked: 88; brown rice, cooked: 92; Ezekiel 4:9 whole grain cereal: 160; couscous, cooked: 73; Granola: 160; Jasmine rice, cooked: 106

3/4 cup serving: Cheerios: 72, Uncle Sam's Cereal: 152; Total: 92; Wheaties: 88; Ezekiel 4:9 cereal/ whole grain ground flax: 222;

1/4 cup serving: Corn muffin mix, "Jiffy" 108; Dry steel cut oats: 108

Vegetables: 1 cup turnip cubes:34; 3/4 cup vegetable blend: 20; 1/2 cup yellow corn: 58; large fries (fast food) 260; 1 medium potato: 146; 1/2 cup of winter squash or acorn squash: 75; 1/2 cup winter squash/butternut: 43; 1 cup rutabaga cubed: 58; 1/2 cup yam: 75; 1 medium sweet potato: 92.

Fruits: Keep fruits to no more than 2 per day. 1 apple: 99; 1 apricot: 16; 1 banana: 108; 1/2 cup blackberries: 29; 1/2 cup blueberries: 43; 1 wedge cantaloupe: 19; 9 cherries: 47; 1/4 cup dried bananas: 240; 1 wedge honeydew: 46; 1 kiwi: 40; 1/2 cup mango sliced: 52; 1 small orange: 45; 1 peach: 59;1 pear: 92; 1/2 cup diced pineapple: 43; 1 plum: 30; 1 cup raspberries: 59; 1/2 grapefruit: 21; 1/2 cup strawberries: 26; 1 tangerine: 47; 1 cup watermelon: 46.

Snacks and treats: 1 oz cheese puffs: 60; 1 oz chips: 76; 1 oz doritos: 68; 4 pieces intense dark chocolate, Ghiardelli: 60; dark Green and Black's chocolate, 12 pieces: 60; 4 Joseph's chocolate chip or oatmeal cookies: 52; 2 Newman's Own chocolate crème cookies: 80; 1 oz corn snack (Pirate's Booty): 72; 55 goldfish: 80; 5 Ritz crackers: 40; 6 Nabisco Wheat thin crackers: 88; Wasa crispbread: 80; granola bar:88; 1/2 cup soft serve ice cream: 70; 1 cup Kettle corn: 100; 3 cups air popped popcorn: 75; 2 rice cakes: 56; 1 oz trail mix; 45.

Beverages: I'm not listing them as I don't drink beer, wine or soda and rarely drink juice.

Condiments and Dressings: tbsp. almond butter: 13; tbsp. hot sauce: 1; tbsp. Italian dressing: 6; tbsp. ketchup:15; stevia packet: 4; tbsp. peanut butter: 13; tbsp. salsa: 4; 1/2 cup applesauce: 56;tbsp honey: 69.

I found some carb counters online that are worth checking out:





source.com/carb-counter.html (click on the highlighted areas, like fruit, etc)


Share This Post With Others
Member Comments About This Blog Post
    Thanks for your insight. This is very helpful.
    2600 days ago
    Thank you. Very helpful.
    2627 days ago
  • LINDA!
    Thank you. Very interesting!
    2632 days ago
    Thankyou so much for writing this....
    It is totally amazing just how much sugar is ion what we eat......ecen things that I didn't think would ahve any sugar in them....
    Thanks so much
    2633 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.