Wednesday, 11 January 2023

What to know about no-sugar diets

Many 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.

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.

1. Take it slow

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

4. Avoid artificial sugars

5. Do not drink sugar

6. Focus on whole foods

7. Plan meals

8. Spice it up

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.

Katherine Marengo LDN, R.D.Source - Medical News Today

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