Sugar is in just about everything that we eat including breads, soft drinks, candy bars, sweets, baked goods, energy drinks, cereals, and more. Although it tastes yummy, too much sugar in your diet can put you at risk for diabetes, obesity and other health conditions.
No Sugar Diet: What to Eat
Whole foods that are not processed, packaged, or that are organic are the types of ‘good foods’ you should consume when taking on a no sugar diet.
This is the case when watching your blood insulin levels and also when wanting to pursue weight loss. When it comes to eating foods high in sugar, they have a lot of empty calories that cause weight gain and also their hidden sugar content can really pack on the pounds.
To get the most out of a no sugar diet, here are some simple guideline foods that you can eat safely and without consuming all the sugar that is so bad for you.
- Eggs (Moderate Yolk Consumption)
- Lean Meats (Grass Fed)
- Fish (Salmon and Tuna)
- Vegetables (Organic is Best)
- Fruits (bananas, apples, citrus fruits)
- Whole Grains (wheat bread, gluten free flour, brown rice)
- Low Fat, No Sugar Added Dairy Products
No Sugar Diet: Foods to Avoid
Among the lists of foods that you can eat and consume when on a no sugar diet, there are many more that you should avoid entirely. This includes ones that can sneak up on you as well which you assume contain no sugar, but they actually do.
- Condiments, salad dressings, some vinegars, worstershire, hot sauce, soy sauce, BBQ sauce, ketchup,
- Fruit juices
- Sweets entirely (cakes, cookies, candy, chocolate, brownies
- Lattes, Fraps, and other gourmet coffees (only black coffee)
- Cereal, prefab oatmeal, protein bars, granola bars
- Soda pop
- Syrups (maple, corn, coffee)
- Ice cream and flavored yogurts
- Starchy vegs can turn into sugar (potatoes etc.)
- Flour based foods also can turn blood glucose into sugar- fried or breaded foods, crackers, rolls, white breads, pizza, tortillas, white rice, donuts, muffins, and more (you get the idea.)
- Any processed foods with sauces contain a lot of sugar
- Canned or jarred fruits
- Alcohol and mixed drinks
No Sugar Diet: Tips
When taking in a healthy diet with no sugar, you should be aware that some of the foods above also can have traces of sugar in them. To better moderate your sugar intake you should educate yourself on the food groups and also follow the tips mentioned below:
Read the Labels Always: When watching your sugar intake, it is best to read the labels of foods to really see how much sugar is contained in them. This will get you acquainted with how much sugar is in foods that you never knew contained sugar in them. Reading the labels of foods can also help you track other important factors for weight loss and health reasons such as knowing the appropriate serving size, the calories, the carbs, and more.
Remember High Carb Foods Turn into Sugar: Carbohydrates and foods high in them such as white flour-based foods, starchy veggies, and natural sugar fruits can cause the carbohydrates to be turned into sugar for energy derivation purposes. You should watch the amount of carbs you consume each day and choose brown breads, rice, and dark potatoes instead of white starchy ones. Healthy carbs found in green vegetables, brown grain foods, and more are your better option.
Avoid Processed or Packaged Foods: Almost all pre-packaged or processed foods in bags, jars, boxes, and cans contain sugar in one form or another. Avoiding these foods is a good solution, read the labels, eat clean, and at all costs try to stay clear away from foods that have preservatives, chemicals, excess sodium, and empty calories.
Watch Sauces, Condiments & Salad Dressings: Sauces, seasonings, season packets, and other food condiments can contain a vast amount of sugar or high fructose corn syrup that can pack on the pounds and increase your risk for contracting diabetes. Be sure to check labels of these foods, choose ones that are low carb, no sugar, no additives, and that are organic to avoid the excess hidden sugars that can creep up on you.
Use Natural Artificial Sweeteners: There has been much debate about artificial sweetners containing aspartame and other synthetic ingredients. You should avoid sweeteners such as equal, splenda, and sweet n low as they cause many side effects. Instead opt for artificial sweetening agents such as honey, agave, stevia.
Alcohol in the Blood Stream Turns into Sugar: Your body processes any alcohol that you consume first and foremost before it processing food and essential nutrients taken in by foods. When you drink a high amount of alcohol your body burns this first as sugar. Alcohol in the body is processed almost exactly like sugar for energy and anything that you eat after is less absorbed and utilized for the body’s livelihood- instead moderate alcohol use so your body gets what counts for it to function properly.
No Sugar Diet: Bottom Line
A no sugar diet may seem like it is difficult to succeed at. However even if you like indulging in your sweets now and then- moderating your sugar intake by watching your diet, the foods you eat, and avoiding the ones that are too rich in sugar can help you to better improve your health and to really successfully lose weight.