In order to follow the low sugar diet, one must consume less foods that naturally contain sugars as well as added sugars and sweets. In addition to offering health advantages including weight loss and a lower chance of developing chronic diseases, a low sugar diet is easier to follow than a no-sugar diet (which forbids the consumption of healthful fruits and vegetables that naturally contain sugars). Maintaining a healthy amount of glucose in the body is the fundamental objective of a low sugar diet.
A low-sugar diet can help you become more conscious of how much sugar you consume each day and develop a healthier, more well-balanced eating pattern. This diet may be helpful if you are at a high risk of developing diabetes, have pre-diabetes, or already have the disease.
Why cut out sugar?
Many adults consume significantly more sugar than what experts advise. According to estimates from the National Institutes of Health (NIH), adults in the United States only obtain around 15% of their calories from added sugars. Natural sugars, including those found in foods like fruit and milk, are not even included in this sugar intake.
Excessive sugar consumption has links to several harmful health conditions, including:
obesity and metabolic syndrome
type 2 diabetes
high blood pressure
nonalcoholic fatty liver disease
dental plaque and cavities
One can lower their risk of developing these diseases by cutting back on sugar in their diet.
A person can obtain all of their necessary vitamins and minerals without consuming additional calories by substituting high sugar foods with wholesome alternatives. If they need to, it might also aid in their weight loss.
What You Need to Know
The low-fat diets that came before it were partially the inspiration for the low-sugar diet. Beginning in the 1960s, a lot of medical professionals thought that persons with poor health could benefit from a diet low in fat. Then, this attitude was expanded to include those in good health and those trying to lose weight.
Manufacturers started to provide a range of low-fat and no-fat food products in the 1990s. But these foods frequently have additional sugar in place of the fat.
Early in the new millennium, attitudes started to change in favor of low-carb and low-sugar diets. Reducing added sugar benefits everyone, including people without diabetes or heart disease, who must follow a low-sugar diet.
Consuming sugary drinks and refined sugars frequently and in excess can have a detrimental impact on your calorie intake overall and have a cascading effect on your health. For instance, too much sugar in the body might result in fat buildup and fatty liver disease.
The body benefits greatly from cutting out added sugars and eating a diet high in real foods. Particularly, consuming less sugar and maintaining a healthy diet may benefit people by:
lose weight and prevent obesity, according to one 2019 articleTrusted Source in the journalMedical Clinics of North America
have clearer skin and reduce the risk of skin cancer, according to a 2014 review in The Journal of Clinical and Aesthetic DermatologyTrusted Source
prevent mood shifts, as a 2017 studyTrusted Source linked a high sugar diet with changing mood states
reduce inflammation, according to one 2018 review of studiesTrusted Source
reduce the riskTrusted Source of type 2 diabetes, as sugar can increase the risk of obesity, which can lead to type 2 diabetes
5 Simple Ways to Stop Eating Lots of Sugar
1. Cut back on sugary drinks
The majority of added sugars consumed in the United States are found in sugary beverages like soda, sports drinks, energy drinks, sweetened teas, and others.
In addition, beverages that many people consider to be healthy, like fruit juices and smoothies, can nonetheless have astonishing levels of added sugar.
Additionally, calories from drinks are not as readily absorbed by the body as those from food. Drink calories are quickly absorbed, which causes your blood sugar level to rise quickly.
People who drink a lot of calories don’t tend to eat less to make up for it because drinks don’t make you feel as full as real food does. Consuming fewer sugar-sweetened beverages can aid in weight loss and enhance general health.
Here are some healthier beverage options that are naturally low in sugar:
unsweetened sparkling water
black or green tea
2. Avoid sugary desserts
The majority of desserts don’t have a lot of nutritional value. They include a lot of sugar, which raises blood sugar levels and can make you feel hungry, fatigued, and like you want more sugar. Cakes, pies, doughnuts, and ice cream are examples of desserts made with grains and dairy that make up more than 18% of the added sugar consumed in the American diet.
If you want something lower in added sugar that can still satisfy your sweet tooth, try these alternatives:
Greek yogurt with cinnamon or fruit
baked fruit with cream
dark chocolate (70% cocoa or higher)
Is eating whole fruit a benefit? Fresh or baked fruit can replace treats that are high in sugar, helping you consume less sugar while consuming more fiber, vitamins, minerals, and antioxidants.
3. Avoid sauces with added sugar
Most kitchens have sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce. The majority of people are unaware of their sugar content, nevertheless.
About 1 teaspoon (5 grams) of sugar is present in a 1-tablespoon (17-gram) portion of ketchup. Ketchup is therefore 29% sugar, which is more sugar than ice cream.
To reduce the amount of sugars that are concealed in these items, look for condiments and sauces that are marked “no added sugar.”
Herbs and spices, chile, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice are other seasoning choices that are naturally low in added sugars.
4. Eat full-fat foods
There are low fat versions of all of your favorite foods, including salad dressing, yogurt, and peanut butter. It could feel natural to choose these low-fat options over the full-fat ones if you’ve been told that fat is bad, especially if you’re attempting to lose weight.
The disconcerting reality is that they typically include more sugar and occasionally more calories than their full-fat equivalents. Only 8 grams of milk sugar naturally occur in the same amount of full-fat plain yogurt’s 104 calories. It has also been demonstrated that excessive sugar consumption contributes to weight gain, which defeats the purpose of choosing a low-fat cuisine in the first place.
It’s frequently wiser to pick foods with more fat while trying to reduce your sugar intake. However, be sure to check the ingredient list so you can choose wisely.
5. Eat whole foods
No processing or refinement has been done to whole foods. Additionally, they don’t include any additives or other artificial ingredients. Whole fruits, legumes, whole grains, veggies, and meat with the bone are some examples of these foods.
Ultra-processed foods are at the other end of the spectrum. It can be challenging to limit your intake of these prepared foods because they often contain salt, sugar, fat, and chemicals in combinations that are designed to taste fantastic. Only 8.7% of the added sugars consumed by the average American come from home-cooked meals made from scratch with nutritious foods, compared to nearly 90% from ultra-processed foods.
When you can, make your meals from scratch to eliminate additional sugars. You’re not required to prepare extravagant dinners. You may produce great outcomes using straightforward preparations like marinated meats and roasted veggies.
What to Eat
-Leafy Green Vegetables: These vegetables appear to have relatively little effect on blood sugar levels while being loaded with vitamins and nutrients. 7 Two great examples are spinach and kale, which both include protein, fiber, potassium, and vitamin A. Other nutritious leafy vegetables with low sugar content include broccoli, cabbage, bok choy, and collard greens.
-Fruits: Oranges and grapefruit are two citrus fruits that are great suppliers of vitamins and minerals including potassium and vitamin C. Due to their high vitamin and antioxidant content, berries are another fantastic fruit option for those following a low-sugar diet.
-Whole Grains: Because they contain more fiber and nutrients than white grains, whole grains are a better option for a low-sugar diet.
-Beans and Legumes: The addition of fiber and protein to a balanced diet while still reducing carbohydrate intake is made possible by beans and other legumes. Because beans are a complex carbohydrate, they take the body longer to digest.
-Sweet Potatoes: Due to its lower glycemic index (GI) than white potatoes, sweet potatoes make a fantastic substitution. Additionally, they offer potassium, fiber, and the vitamins A and C.
-Nuts and Seeds: Healthy fatty acids can be found in nuts. Particularly high in omega-3 fatty acids, which are essential for a healthy heart and brain, are walnuts.
-Fatty Fish: Omega-3 fatty acids, which support heart and brain health, are also abundant in fish. 9 Excellent choices for fish are salmon, mackerel, sardines, albacore tuna, anchovies, halibut, and trout.
-Lean Proteins:The low sugar diet is compatible with lean proteins like chicken. When it comes to satiety, lean protein options are especially beneficial because they make you feel filled for longer.
-Herbs and Spices: Spices like cinnamon, turmeric, and cumin can help you keep to a low-sugar diet.