8 tips for a successful sugar-free diet
[Article updated: May 2020]
These days, the average adult consumes more sugar than they actually need. And thinking about reducing the amount of sugar you consume, or even adopting a sugar-free diet, can be a good resolution for most people.
We can only see that this type of diet is growing in popularity every day.
This is because people have become more aware that keeping their health in good condition and maintaining a healthy weight is an emergency.
This awareness stems from our contemporary lifestyle which favors comfort, sedentary lifestyle and laziness (little or no physical effort).
However, for all of its stated benefits, this diet should not be followed blindly.
In the following, we have selected 8 practical tips to reduce your sugar intake safely. But before,….
Why a sugar-free diet?
The majority of people consume more sugar than the average recommended by health experts.
These same experts estimate that much of this amount comes from added sugars [ 1 ].
In other words, sugars that are not natural like those found in fruits and vegetables.
Excessive consumption of sugar can cause many diseases and health complications such as:
- Obesity, overweight and metabolic syndrome;
- Cardiovascular disease;
- Type 2 diabetes;
- High blood pressure;
- Increased levels of bad cholesterol;
- Chronic inflammation;
- Hepatic steatosis;
- Dental problems…
Reducing the amount eaten or adopting a sugar-free diet altogether can help reduce the risk of these diseases.
The idea is to replace fast or added sugars with healthy foods to provide the body with all the essential vitamins and minerals it needs while promoting good health and weight loss as well.
Eight tips for a successful sugar-free diet
So here are eight simple tips that we have selected to help you reduce or eliminate sugar from your daily diet:
1. Take it gradually
One of the most important rules to follow when you are about to make a change in your usual eating habits is to take it slow.
Don't rush things and avoid being brutal. Switching from a diet high in sugar to a diet without sugar will have to be a gradual process.
So you have to start by eliminating the most obvious sources of sugar. Baked goods like cakes, muffins, and brownies can be easily discarded first.
Eliminating sweets like candy and sugary drinks is also a great place to start.
Among the other easy habits to adopt at the beginning of your sugar-free diet, we also recommend reducing the cream that you put in your coffee or tea.
Know that the body adapts more easily and quickly to a gradual reduction.
2. Read the labels carefully
Being aware of the composition of each food will allow you to make better food decisions.
Once you've successfully eliminated the obvious sources of sugar from your regular diet, it's time to switch to other sources of sugar.
Examining the labels carefully will help you identify which type of product to eliminate.
The sugar contained in marketed products can have many names. It can also be present in the same product in different forms.
There are at least 61 different names of sugar on the labels of food products sold in stores.
The most common to remember are:
- Cane, brown or brown sugar, blond, brown, invert (such as: trimoline, staboline, leboline, etc.). Beet sugar, coconut;
- Corn syrup or high fructose corn syrup. Maple syrup, agave and rice syrup;
- Evaporated cane juice;
- Concentrated apple or grape juice;
- Honey;
- Démérara;
- Dextrose;
- Sucanat (natural cane sugar);
- Panela, also known as apadura, raspadura, rapadou, atado dulce, chancaca, empanizao, papelón, piloncillo, panocha;
- Turbinado also called raw plantation sugar or turbinated sugar;
- Muscovado or mascobado;
- Maltodextrin.
As a general rule, all names that end with the suffix "-ose" refer to a type of sugar. Examples include: sucrose, glucose, dextrose, fructose, lactose.
Given so many names for sugar, reading a product's label carefully before consuming it is a necessary and mandatory step for anyone on a sugar-free diet or looking to reduce the amount of sugar. consumed per day.
Among the commonly consumed foods that contain sugar in their composition, we can cite for example vinaigrette, condiments, pasta sauces, breakfast cereals, granola bars,…
3. Avoid simple carbohydrates
Many dieticians recommend avoiding simple carbohydrates.
These carbohydrates are essentially sucrose, lactose and fructose. They are easily assimilated by the body and are called fast sugars with a high glycemic index.
All the research undertaken confirms that these kinds of foods are harmful to health and can cause many health complications such as obesity and cardiovascular disease.
And since carbohydrates are essential for the proper functioning of the body since they represent the body's primary source of energy, it is advisable to opt for complex carbohydrates which are assimilated more slowly and therefore do not lead to no spike in blood sugar.
These carbohydrates are generally present in unprocessed foods rich in fiber, vitamins and minerals such as starches, rice, cereals, vegetables, pulses,…
4. Avoid artificial sugars and sweeteners
It is true that they taste sweeter than the sugar itself and contain little or no calories.
However, consuming them tricks the brain into believing that it is eating sugar. This can exacerbate a person's sugar cravings.
If you want to be successful with your sugar-free diet, you must avoid these artificial sugars.
Here is a non-exhaustive list of authorized sweeteners (totally or with certain dosages) in France:
Sorbitol, Sorbitol syrup, Mannitol, Potassium acesulfate, Isomalt, Saccharin, Sodium saccharin, Calcium saccharin, Potassium saccharin, Sodium saccharin, Sucralose, Thaumatin, Glycyrrhizine, Neohesperidin DC, Stevia, Neotame , Aspartame acesulfame salt, Tagatose, Maltito, Maltitol syrup, Lactitol, Xylitol.
5. Avoid sugary drinks
At this point, you can easily control the sources of sugar in processed foods, but what about drinks?
Drinks such as soda, coffee, sweetened tea and marketed fruit juices are an important source of fast sugars.
You can replace these drinks with unsweetened herbal teas, unsweetened coffee, sparkling mineral water, or just plain water.
This habit will help you stay hydrated while sticking to your sugar-free diet.
6. Opt instead for whole foods
Whole foods are better than processed foods, there's no question about it!
Foods produced by the food industry are likely to contain refined ingredients or added sugars.
A diet focused on whole foods should contain vegetables, fruits, lean meat, poultry, fish, whole unprocessed legumes, nuts and seeds,…
For those of you who wish, you can add a small amount of dairy products to your diet plan such as natural yogurts, plain cheeses or milk,…
7. Plan your meals
A diet without a plan is difficult to maintain and therefore is more likely to fail.
When you get hungry or feel a little hungry, it is difficult to hold back and the risk of eating unhealthy snacks becomes greater.
Many people have found a way to organize themselves by devoting a single day to shopping for weekly groceries and preparing meals for the whole week.
That way, when the temptation arises, they are less inclined to look for a high calorie candy bar or soda.
Planning your meals is something that everyone hates, but one that is essential if you want to be successful on your sugar-free diet.
8. Spice up your dishes
Many sweet tasting species of herbs and spices can easily be added to your daily food to replace the lack of sugar.
Among these natural alternatives to sugar, we find cinnamon, nutmeg, vanilla,…
These replacements can be added to your coffee or sprinkled on your yogurt.
Health Benefits of the Sugar Free Diet
Whether it's a sugar-free diet or just reducing it in your diet, this has many benefits, ranging from a clearer skin tone to prevention against certain chronic diseases and complications. </ p>
Eliminating added sugars and maintaining a diet rich in whole (unprocessed) foods provides many benefits for the body, including:
- Weight loss and prevention of obesity and overweight;
- More energy;
- Clearer skin;
- Elimination of mood swings;
- Reduced inflammation and risk of digestive conditions;
- Reductions in chronic diseases like type 2 diabetes.
Risks and Considerations of the Sugar Free Diet
Before embarking on a sugar free diet, you should consider whether you want to eliminate natural sugars too.
These sugars are those found in fruits and in some dairy products.
And although some followers of this type of diet stipulate that fruit should also be dispensed with (and therefore the natural sugar they contain), we do not think this is a good idea. </ p >
Fruits contain many nutrients, fiber, anti-oxidants and other healthy compounds that support healthy functioning and help protect against disease.
Including whole fruits in your sugar-free diet is a healthy resolution as long as you eat them in moderation and not to excess.
One last recommendation.
Anyone who wants to start a sugar-free diet should talk to their doctor or nutritionist beforehand.
This recommendation is imperative for people who suffer from a health problem or complication.
One last word
A sugar-free diet plan should be approached gradually.
Alternating a sugar-free diet plan and eating it on special occasions can help some people cope with the feelings of deprivation they feel.
Cutting down on sugar is probably a good idea for everyone, as it helps reduce the risk of many conditions and can improve overall health.
However, eliminating sugar from the daily diet should not be considered a sufficient solution for weight loss.
It should therefore be seen as an add-on to other lifestyle changes such as regular exercise and a varied nutritious diet.