Eat Foods Without Sugar-7 Pro Tips for No sugar Diet

Eating a lot sugar is one of the worst things you can do with your body. It can have many negative side effects on your health. Taking a lot sugar has been shown to provide to obesity, type 2 diabetes, heart diseases, cancer and tooth decay too. Many people eat much more sugar than required; therefore reducing added sugar intake is a healthful idea for most of the people. Some people may wish to take it a step further and cut sugar out of their diet plan completely. The no-sugar diet has achieved recognition as people continue to look for effective ways to live a nourishing life or lose weight.

Why to Cut out Sugar?

For all the health benefits of a no-sugar diet, however, there are also a few points to think about. In today’s article, we make clear seven practical tips to diminish sugar intake, as well as some of the risks to be conscious of. While sugar is naturally there in foods like fruits and vegetables, but this type has little effect on your blood sugar level and is considered very healthy. On the other hand Fruits and vegetables also contain lots of healthy vitamins and minerals. The only danger is from additional sugars in processed foods.

Many adults consume much more sugar than the authorities recommend.   The National Institute of Health (NIH), for instance, estimates that adults get around 15% of their calories from added sugar on their own. This sugar intake does not even comprise natural sugars, such as those in products such as fruit and milk.

Extreme sugar consumption has linked to several dangerous health conditions, including:

  • Obesity
  •  Metabolic syndrome
  • Heart Disease
  • High blood Pressure
  • Type – 2 diabetes
  • High Cholestrol
  • Chronic inflammation
  •  Fatty- non alcoholic liver disease
  • Dental cavities and plaque

Dropping the amount of sugar in the diet can help a person reduce their risk of these above health conditions. Swapping high sugar foods with healthy options can help a person get all of their necessary vitamins and minerals without the added calories. It may also help them lose weight.

Also Read: Poda Pitha-A Traditional Cake Recipe of Odisha

7 Pro Tips for Cutting The Sugar from Diet:

Here are our seven effortless tips for a person to help cut sugar from their diet:

1. Take it really slow!

One of the most vital things to remember when changing the diet is to do so slowly. Going from a diet full of sugar to one without any should be a time-consuming process. It may help to start by removing the most obvious sources of sugar. People can easily avoid baked goods such as cakes, muffins, brownies, the sugar they add to their tea or coffee etc. Eliminating candy and sugary beverages is also a brilliant place to start.

2. Read product labels when purchasing.

If a person can manage himself/herself to cut out the most noticeable sugar from their diet, they can turn their attention to other products that contain sugar. Reading product labels can help them recognize types of sugars they have to avoid.

Sugar has many names and is in many syrups and concentrates. Therefore better do avoid it. People should also be aware that any item on an ingredients list ending “-ose”; which is also a type of sugar. Examples of these ingredients consist of: sucrose, glucose, dextrose, fructose, lactose. Sugars conceal in many different supermarket foods and reading the label is a must for people who really want to follow a no-sugar diet.

3. Avoid the simple carbs as far as possible.

Many no-sugar diets also recommend that people avoid simple carbs. Simple carbs comprise white flour, white pasta, and white rice. Human body quickly breaks down the carbohydrates in these foods into sugar. This process causes a barb in blood sugar levels. One can generally swap simple carbs with whole grain options.

4. Don’t drink sugar!

Sugar may seems easy to avoid in processed foods, but sugar sweetened drinks are among the most noteworthy sources of added sugars in the diet. These include soda, special coffee, sweetened teas, and packaged fruit juices too. Replacing these drinks with unsweetened herbal tea, without sugar-coffee, sparkling mineral water, or just water can simply help one to stay hydrated without increasing their sugar intake.

5. Spotlight upon whole foods.

A person who is following a no-sugar diet should also try to eat whole foods. Processed foods are more likely to include refined ingredients or added unnecessary sugars. Diets that focus on whole and complete foods include the options as follows:

  • Green leafy vegetables
  • fruits
  • lean meats or poultry
  • fish
  • whole and unprocessed grains and legumes
  • different types of nuts and seeds
  • plainYogurt
  • Simple cheeses
  • Milk

6. Plan the Diet.

Sticking to a diet without a plan is not easy. When a person feels hungry, they may be more probable to reach for a sugary snack if they do not have any wholesome meals and nourishing alternatives to hand. So many people take a day to do both their shopping and meal preparation for the whole week. They have less temptation to reach for a candy bar or soda, with beneficial food ready to go.

7. Add Spices.

The appetite often misses sugar because it has no other flavors to put back it. On the other hand, people can easily add many sweet tasting herbs and spices to their foods and drinks to replace the additional sugar. The most common replacements include cinnamon, cardamom and nutmeg. These can be a delicious addition to coffee, oatmeal, or yogurt.

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