Sugar-free diet: how to start and what to eat? Effects, tips and recipes
A sugar-free diet seems like an ideal way to shed extra pounds and feel better overall. That’s why it’s becoming increasingly popular among health-conscious people who also care about weight loss. In reality, though, cutting out added sugars can be a challenge. Sugar hides in many everyday foods, often when you least expect it.
What is a low-sugar diet all about? What can you eat and what should you stay away from? What does a sugar-free plan look like? And what kinds of results can you expect?
Table of contents
- How does a sugar-free diet work? Key principles
- Sugar-less diet - who can use it?
- What to avoid in a sugarless diet?
- Diet without sugar - what can you eat? Healthy substitutes for sugarless diet
- Sugar-free diet: results. What does a sugar-free diet give you?
- Sugar-free diet - Recipes. Tasty ideas for sugar-free meals
How does a sugar-free diet work? Key principles
Sugar, although commonly enjoyed, is often viewed as a harmful part of the diet. High sugar intake has been linked to various lifestyle-related conditions, such as type 2 diabetes, obesity and high blood pressure. People who want to live a healthier life often start by cutting down on carbs. But it’s important to remember not all carbs are harmful.
Some consumers use the word ‘carbs’ as a stand-in for ‘sugar’. But carbs include both simple and complex carbohydrates. And not all sugars are added sugars - some occur naturally in foods like fruit or dairy products.
If you’re aiming for a sugar-free lifestyle, your main goal should be to remove added sugars and foods high in free sugars. This doesn’t mean you need to avoid fruits or dairy products. Fruits contain natural sugars along with fiber and nutrients, while milk products provide lactose and valuable minerals. Instead of removing all sugars, focus on eating more foods rich in complex carbohydrates. These include buckwheat, whole-brain bread or oats foods that fuel your body in a more balanced way.
Natural sugars vs. added sugars - what should you know?
Simple sugars consumed in excessive amounts can cause unwanted health effects. Using a sugarless diet it’s worthwhile to elminate foods that are not a source of natural sweeteners, but contain added sugars also known as free sugars, added in industrial production processes. Such sugars are normally added in excessive amounts and can disturb macronutrients balance in a daily human’s diet.
This is why it’s recommended to read the labels of dietary products and to quit from eating foods containing glucose-fructose syrup, maltodextrin, corn syrup, or sugar additives in the form of sucrose, glucose, fructose, or dextrose. It’s not necessary to exclude products containing natural sugars, like fruits and vegetables or milk products, because these are basic valuable diet products delivering also many valuable nutrients to the human body: vitamins, minerals supporting optimal functioning of the human body.
Sugar-less diet - who can use it?
A diet without sugar can be a good solution for the majority of people caring for optimal body functioning and improvement of well-being. Eliminating sugar from the daily menu can be a good support among people struggling with excessive body fat who need to reduce a few pounds and decrease adipose tissue, or to cure obesity / lower the risk of this disease.
The sugarless diet can be also an excellent idea among consumers dealing with caries, but also for people with disordered carbohydrate metabolism - with insulin resistance or type II diabetes. Cutting back on added sugars could help the heart function among people suffering from cardiac system illnesses. Due to the fact that excessive amounts of simple sugars in the daily menu can negatively affect well functioning of almost every organ in the body, it’s perceived obvious that limiting supplies of carbohydrates and sugars can be related to many health benefits, such as memory and concentration, but also digestive and cardiac system functioning.
What to avoid in a sugarless diet?
With decision to use sugarless diet you should avoid products like:
- sugar
- honey
- fruit juices
- food industry syrups like glucose-fructose syrup
- fizzy drinks with sugar
- store sweets
- products containing added sugar like fruit yoghurts, cereals, icecream, jams, ready spice combinations, ketchup, ready-to-use sauces or dairy drinks
It’s also good to cancel fast-food meals, salty snacks, ready made meals from the supermarkets and highly processed foods. You should also avoid confectionery and wheat flour products. In addition, you should not consume meat preserves, because of tons of simple sugars and unhealthy fatty acids.
Diet without sugar - what can you eat? Healthy substitutes for sugarless diet
Though a rigorous diet without sugar requires eliminating many commonly consumed products, there is still plenty of foods that can be used. And without any troubles they can be included in a daily, healthy diet, restricting simple sugars supply.
Being on sugarless diet you can involve foods like:
- vegetables and fruits (especially fruits with low fructose content, such as berries and citrus fruits)
- whole-grain products such as brown rice, pasta or bread, buckwheat or barley groats
- naturally fermented dairy products like buttermilk, kefir
- milk and natural yoghurt
- healthy fats: plant oils, nuts (walnuts f.e.), seeds (chia), pits
- dry legumes such as lentils, chickpeas, and beans
- lean meat, fish, and seafood
- water, tea, and coffee without sugar, as well as herbal infusions
Clever tricks to reduce sugar in your daily diet
What should you do if you’re on a sugar-free diet but suddenly crave something sweet? It’s worth reaching for healthier substitutes for regular sugar, which have a lower calorie content. On a sugar-free diet you can include sweeteners like xylitol, erythritol, or stevia in your meals. These are often used in ‘zero sugar’ products and are popular among people trying to lose weight.
Healthy sugar alternatives do not cause sudden spikes in sugar levels and they have a lower glycemic index compared to regular sucrose. This is why they can be successfully used on a sugar-free diet.
Fruits can also satisfy your sweet tooth. They not only diversify your daily meals but also provide valuable micronutrients. Homemade baked goods, made with low-calorie sweeteners, or homemade smoothies with vegetables and added fruit can also help.
Sugar-free diet: results. What does a sugar-free diet give you?
People who choose a sugar-free diet usually expect quick and visible results. If a person’s diet previously included many foods high in simple sugars, a diet limiting their intake can indeed lead to rapid results.
A sugar-free diet, combined with a proper calorie deficit can help with weight loss and reduce body fat. However, it’s important to remember that it’s essential to create a calorie deficit in your daily menu. Cutting out added sugar while consuming larger amounts of other nutrients can provide a similar calorie supply and then it won’t lead to weight loss.
Healthy eating, cutting on sugary snacks and processed foods, can help regulate blood sugar levels and keep them stable. Moreover, studies suggest that a sugar-free diet can reduce triglyceride levels in the blood, lower inflammation, reduce blood pressure and improve heart function. It may also boost brain function and cognitive abilities. Cutting out added sugars can benefit the skin, reducing acne and slowing down the aging process while improving its firmness and elasticity.
Long-term cutting out added sugars and free sugars from the diet can help maintain the desired body shape, reduce hunger and make it easier to control body weight.
Sugar-free diet - How to avoid the yo-yo effect?
The yo-yo effect is a common problem when people return to old eating habits after following a strict diet. To avoid this, it’s better to make small, gradual changes to your daily diet instead of making drastic, short-term restrictions.
With a sugar-free diet, the most important thing is gradually eliminating products that contain simple sugars and maintaining these changes in the long term. Regular physical activity is also key, as it not only helps maintain a healthy body weight but also supports metabolic processes.
Sugar-free diet - Recipes. Tasty ideas for sugar-free meals
Switching to a sugar-free diet can be challenging, especially for people whose diet includes many high-carb foods. However, there are many interesting and tasty recipes for nutritious dishes that can make a sugar-free diet more enjoyable.
Healthy breakfast to energize you for the day
A good start to the day is to prepare a healthy and nutritious breakfast that provides enough energy while keeping you full and preventing hunger after the night.
Some good sugar-free breakfast ideas could be:
- oatmeal with plant milk, berries, and peanut butter
- millet pudding sweetened with erythritol, served with raspberry sauce
- natural yogurt with strawberries and walnuts
- scrambled eggs with tomato, chives, and avocado
Simple lunch without hidden sugars
On a sugar-free diet, you should limit or even eliminate sugar intake while ensuring you get all the necessary nutrients. For lunch, it’s important to prepare meals that include sources of complex carbohydrates, such as whole-grain products, lean meats, or healthy fats. Some ideas for a sugar-free lunch include:
- whole-wheat spaghetti with lean chicken and vegetables
- grilled turkey breast with buckwheat and seasonal vegetable salad
- baked chicken thighs in lemon marinade with brown rice and steamed cauliflower
- cauliflower and broccoli casserole with chickpeas in a cheese sauce
Desserts and snacks that taste sweet without added sugar
The most difficult part of limiting sugar is when you suddenly crave something sweet. So, what to replace traditional sweets with? Healthy alternatives! Here are some ideas for delicious sugar-free snacks:
- chocolate mousse made with cocoa, banana, and avocado
- oatmeal cookies with peanut butter and hazelnuts
- raspberry-strawberry sorbet
- a cream made with cottage cheese and coconut flakes, sweetened with erythritol
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