What is a sugar-free diet?
What the experts say
"Although there is no official definition, a sugar-free diet usually excludes added sugar, but allows the use of natural sugar. Experts agree that reducing added sugar intake improves overall health, but clarifies that you don't need to completely eliminate all added sugar for such benefits"
The background
Some people believe that high-fructose corn syrup is worse for your health than regular sugar, but there is not enough scientific evidence to support this claim. They both consist of the same combination of glucose and fructose, and both have the same effect on the body.
Since there are several forms and types of sugars, it's helpful to know what you're looking for. If you see any of this in the list of ingredients, it means that there are added sugars in the food:
* Sugar
* Brown sugar
* High fructose corn syrup
* Corn sugar
* Syrup
* Corn syrup
· Fructose
* Glucose
* Sucrose
* Unrefined sugar
* Turbinado sugar
* Honey
Look at the nutritional information label to determine how much sugar is contained in each serving. It may be a little, and maybe-on the contrary, a lot.
Honey is natural sugar because it is produced by bees, whereas regular sugar is made from beets, corn, or sugar cane. But in terms of nutrition, honey is about the same as sugar or high-fructose corn syrup, so foods made with honey are still considered sweet. Technically, honey contains some nutrients, but they are not enough to improve your diet.
How it works
To start, try to limit your intake of added sugar to 100-200 calories per day (a tablespoon of honey contains about 60 calories, and a tablespoon of sugar - about 50). It is assumed that everyone should limit their intake of added sugar to 10% calories or less (so, 200 if you consume about 2000 calories a day). Once you're comfortable with that amount of sugar, you can work on reducing it even more.
Read labels and choose products with the lowest sugar content. You don't need to completely give Up sugary foods, rather, Just make healthier choices.
Compatible products
* foods that naturally contain sugar
* unsweetened drinks
Incompatible products
* products with added sugar
* sugary drinks
* Sugar, honey, molasses
Products with natural sugar
Fruit and 100% fruit juice are naturally sweet, but they are not classified as containing sugar (some studies show that this confuses consumers). The exception is fruit drinks, such as most cranberry juice drinks, which are a combination of fruit juices with sugar and water.
With the natural sugar found in fruit, you may need to keep an eye on your calorie count. A glass of fruit juice can contain as many calories as a glass of a sweet soft drink of the same size. But at least the juice also has vitamins and minerals.
Unsweetened drinks
Sodas, lemonade, sweetened iced tea, and many sports and energy drinks often contain added sugar. Milk has its own natural sugar (lactose). Drink plain or sparkling water, unsweetened tea or coffee, or fruit juice (in moderation). Or use a zero-calorie sweetener like stevia or Sucralose .
Products with added sugar
Pastries, cookies, chocolate bars, syrups, jams, jellies, and pre - sweetened Breakfast cereals are all obvious sources of added sugar. But other foods, such as salad dressings, sauces, condiments, flavored yogurts, instant oatmeal and fruit smoothies, may also contain added sugar. As for cereals, look for brands that contain less than 5 grams of sugar per serving, and choose those that contain more fiber. Or prepare oatmeal or unsweetened porridge without the addition of fruits and berries. Similarly, buy plain yogurt and add fresh fruit. In General, if possible, choose whole foods . Processed foods usually contain sugar, salt, and / or fats. Similarly, simple carbohydrates (such as white flour, white rice, and pasta) do not contain added sugar, but they are quickly broken down into sugar in the body. Therefore, choose complex carbohydrates, such as whole grains.
Recommended time
This is not a formal plan, so there are no tips when you need to eat. You may find that if you're just starting to stop adding sugar, it's best to do it gradually. If you still have sugar cravings, drink water regularly and eat (unsweetened, nutritious) foods to avoid increasing your sugar cravings. Healthy fats are especially useful for fighting sugar cravings.
Resources and tips
There are many calorie-free options for artificial sweeteners, but there is a lot of debate about them. There are questions about whether sugar substitutes are safe and effective for weight loss.
Some claim that these sweeteners are so sweet that they actually increase your cravings for sugary foods and drinks. Others believe that they can help you move from consuming sugar with added calories to giving it up.
Modifications
Many low-carb diets also limit sugar intake, and a vegetarian or vegan diet can also easily be a sugar-free diet. As with any diet, if you have a medical condition such as diabetes, consult your doctor about the most appropriate nutrition plan for you.
Pros and cons
Positive
· Weight loss
· Improving the health
* Improve dental health
Cons
· It is difficult to achieve
Positive
Weight loss
Giving up sugar means giving up empty (non-nutritious) calories. This should help you lose weight. And whole, nutrient-rich foods tend to be more satisfying, so you can eat less of them and still feel full.
Improving health
Along with the health benefits of weight loss, a sugar-free diet can help users avoid other health risks associated with high sugar intake. For example, one study review lists three studies that have shown that drinking sugar-rich beverages is associated with increased blood pressure, total cholesterol, and visceral (abdominal) fat .
Improving dental health
Your mother was right: too much sugar spoils your teeth. Thus, a sugar-free diet should help reduce the risk of tooth decay.
Following a sugar-free diet (or even a low-sugar diet) should bring health benefits, including weight loss. But really eliminating sugar from your life can be difficult.
Cons
Hard to achieve
Leaving aside the usual sugar cravings, sugar lurks in many foods (some of them quite unexpected). And distinguishing added sugar from natural sugar can also be difficult. All of this means that following a sugar-free diet can be difficult.
Recommendations
To lose weight, you may need to track calories in addition to reducing added sugar. Avoiding these sugars will likely result in an overall intake of fewer calories, but to know for sure, use resources (such as apps) to calculate your daily calorie allowance.
If you want to lose weight or just improve your health, reducing your sugar intake can be a reasonable and pretty good choice. For weight loss, you can also think about adding fiber . But remember that weight loss is a complex process that must also include exercise, stress control, and other lifestyle factors. Discuss your plans with your doctor to help create a plan that meets your needs.
