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any adults eat much more sugar than
necessary, so reducing added sugar intake is a healthful idea for most people.
Some people may wish to take it a step further and cut sugar out of their diet
entirely.
The
no-sugar diet has gained popularity as people continue to look for effective
ways to live a healthful life or lose weight.
For all the
health benefits of a no-sugar diet, however, there are also a few things to
consider.
In this
article, we explain eight practical tips to reduce sugar intake, as well as
some of the risks to be aware of.
Why cut out
sugar?
Many adults
eat much more sugar than the authorities recommend. The National Institutes of Health (NIH),
for example, estimate that adults in the United States get around 15% of their calories from added sugars alone. This sugar intake does not even
include natural sugars, such as those in products such as fruit and milk.
Excessive
sugar consumption has links to several harmful health conditions, including:
- obesity and metabolic syndrome
- heart disease
- type 2 diabetes
- high blood pressure
- high cholesterol
- chronic inflammation
- nonalcoholic fatty liver
disease
- dental
plaque and cavities
Reducing
the amount of sugar in the diet can help a person reduce their risk of these
health conditions.
Replacing
high sugar foods with healthful options can help a person get all of their
essential vitamins and minerals without the added calories. It may
also help them lose weight, if necessary.
8 tips for
cutting out sugar
Here are
eight simple tips a person can use to help cut sugar from their diet:
1.
Take it slow
One of the
most important things to remember when changing the diet is to do so gradually.
Going from a diet full of sugar to one without any should be a slow process.
It may help
to start by eliminating the most obvious sources of sugar. People can easily
avoid baked goods such as cakes, muffins, and brownies. Removing candy and
sugary beverages is also an excellent place to start.
A person
can also try reducing the amount of sugar and cream they add to their coffee or tea, working up to using none at all. Building
up to a no-sugar diet can help a person retrain the palate, meaning that they
are less likely to crave the missing sugar.
2.
Read product labels
Once a
person has managed to cut out the most obvious sugar from their diet, they can
turn their attention to other products that contain sugar. Reading product
labels can help them identify types of sugars to avoid.
Sugar has
many names and is in many different syrups and concentrates. There are at least 61 different names for sugar on
food labels. The most common ones include:
- cane
sugar
- brown
sugar
- corn
syrup or high fructose corn syrup
- evaporated
cane juice
- invert
sugar
- beet
sugar
- barley
malt
- coconut
sugar
- maple
syrup
- agave
syrup
- rice
syrup
- apple
or grape juice concentrate
- honey
- demerara
- sucanat
- panela
or piloncillo
- turbinado
- muscovado
People
should also be aware that any item on an ingredients list ending “-ose” is also
a type of sugar. Examples of these ingredients include:
- sucrose
- glucose
- dextrose
- fructose
- lactose
Sugars hide
in many different supermarket foods. Reading the label is a must for people who
want to follow a no-sugar diet.
Products
such as salad dressing and condiments, pasta sauce, breakfast cereals, milk,
and granola bars often have sugar in their ingredients list.
3.
Avoid simple carbohydrates
Many
no-sugar diets also recommend that people avoid simple carbohydrates. Simple carbs include white flour, white pasta,
and white rice.
The body
quickly breaks down the carbohydrates in these foods into sugar. This process
causes a spike in blood sugar levels.
A person
can usually replace simple carbs with whole grain options.
4.
Avoid artificial sugars
Artificial
sugars are a subject of controversy in the diet industry. They are much sweeter
than sugar but contain few or no calories.
However,
eating artificial sugars can trick the body into thinking that it is actually
eating sugar. This can intensify a person’s sugar cravings, making it more
difficult for them to stick to a no-sugar diet.
For this
reason, a person following a no-sugar diet should avoid artificial sugars such
as:
- Splenda
- stevia
- Equal
- NutraSweet
- Sweet’N
Low
People can
also look for the chemical names of these sweeteners on ingredients lists,
especially in anything marketed as low sugar, low calorie, or diet food.
Chemical
names include:
5.
Do not drink sugar
Sugar may
be easy to avoid in processed foods. However, sugar sweetened drinks are among
the most significant sources of added sugars in the diet. These include soda,
specialty coffee, sweetened teas, and fruit juices.
Replacing
these drinks with unsweetened herbal tea, coffee without sugar, sparkling
mineral water, or just water can help a person stay hydrated without increasing
their sugar intake.
6.
Focus on whole foods
A person
following a no-sugar diet should also aim to eat whole foods. Processed foods
are more likely to contain refined ingredients or added sugars.
Diets that
focus on whole and complete foods include the following options:
- vegetables
- fruits
- lean
meats, poultry, or tofu
- fish
- whole,
unprocessed grains, and legumes
- nuts
and seeds
Some people
might choose to keep a small amount of dairy in their diet, such as plain
yogurt, simple cheeses, and milk.
7.
Plan meals
Sticking to
a diet with no plan is difficult. When a person feels hungry, they may be more
likely to reach for a sugary snack if they do not have nutritious meals and
healthful alternatives to hand.
Many people
take a day to do both their shopping and meal preparation for the entire week.
With healthful food ready to go, they have less temptation to reach for a candy
bar or soda.
8.
Spice it up
The palate
often misses sugar because it has no other flavors to replace it. However,
people can easily add many sweet tasting herbs and spices to foods and drinks
to replace sugar.
Common
replacements include cinnamon, nutmeg, cardamom, and vanilla. These can be a
flavorsome addition to coffee, oatmeal, or yogurt.
Health benefits
Eliminating
added sugars and maintaining a diet rich in whole foods has many benefits for
the body. Specifically, reducing sugar intake and eating a healthful diet may
help people:
- lose
weight and prevent obesity, according to one 2019
article 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 Dermatology
- prevent
mood shifts, as a 2017
study linked a high sugar diet with changing mood states
- reduce
inflammation, according to one 2018
review of studies
- reduce the
risk of type 2 diabetes, as sugar can increase the risk of
obesity, which can lead to type 2 diabetes
Risks
and considerations
Before
adopting a no-sugar diet, a person should consider whether or not they also
want to eliminate natural sugars. Natural sugars occur in fruit and some dairy
products.
Although
the proponents of some no-sugar diet plans say that a person should eliminate
fruit, this may not be the most healthful choice. Fruit can provide several
essential nutrients, including fiber, antioxidants, and other healthful compounds that help protect
the body from disease.
Including
whole fruits in a no-sugar diet can still be healthful. However, if a person
chooses to eat dried fruit, they should do so in moderation and look for
varieties without added sugar.
Eliminating
sugar from the diet is not a complete solution for weight loss. It is part of a
lifestyle change that should also involve regular exercise and a nutritious
diet.
Anyone looking
to start following a no-sugar diet should speak to a doctor, dietitian, or
nutritionist, especially if they have any underlying health conditions.
Summary
People
wishing to adopt a no-sugar diet plan should do so gradually.
Alternating
the diet plan or eating sugar on special occasions may help some people cope
with the loss of sweetness in the diet.
Cutting
back on sugar is a good idea for many people, as it helps reduce the risk of
numerous conditions and can improve a person’s overall health.
Q:
Are there
any healthful forms of sugar?
A:
For most
people, consuming a well-balanced diet that includes foods that contain natural
sugars — such as fruit, vegetables, and dairy — does not lead to negative
health effects.
In fact,
these foods contain many healthful nutrients, such as fiber and antioxidants,
which are beneficial to our bodies.
Conversely,
our bodies do not need nor benefit from consuming added sugar, and if a person
consumes it in excess, it can become detrimental to health.
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