As more and more people are becoming aware of the down sides of eating too much sugar. Sugar-free diets have become very popular. Diabetes, obesity, and other rising health issues have inspired people to start sugar-free diets.
These diets can improve the overall health. Learn about the rise of sugar-free diets and how you can start one. Advantages and tips for sugar-free diets are also given in this article.
Sugar-Free Diet – Introduction and Types
Before going into the details, you first need to understand that what is a sugar-free diet. Different types of sugar-free diets are available. In some diets, you’ll only avoid added sugars while other diets require you to get rid of even natural sweeteners.
Types of Sugar-Free Diets
- No Added Sugars – In a no-added sugar diet, you’ll avoid food items that have added sugars. These foods include baked goods, soft drinks, and candy, etc.
- Low-Carb Diets – In a low-carb diet, you’ll avoid high-carb foods. Foods with added sugar are also avoided. Its main goal is to keep the blood sugar level under control.
- Complete Sugar-Free Diets – This is a strict diet where you’ll avoid all sugars whether they are added or natural.
Why Sugar-Free Diets are becoming Important?
Excessive consumption of sugar, especially added-sugar poses many health risks. It leads to many chronic diseases. As the awareness about these health risks is growing, everyone wants to follow a sugar-free diet.
Below are some reasons behind the popularity of sugar-free diets.
1. Health Risks of Sugar
Sugar is full of empty calories and these calories will result in weight gain. One of the biggest causes of insulin resistance is sugar. It can also lead to type 2 diabetes. The risk of heart diseases is also higher in those who consume a lot of sugar. Sugar can raise the blood pressure. Sugar is the root cause of almost all the dental problems.
2. Awareness Through Social Media
Thanks to social media, spreading health related information is easy. This has also resulted in awareness about sugar and its intake. Health experts and influencers share their journey of sugar-free diet to inspire.
3. Increased Research and Studies
A lot of research has been done on side effects of sugar as well as benefits of reducing your sugar intake.
Research Data on Sugar Intake
Here is some research data to help you understand why you should reduce the sugar intake.
- According to WHO, the recommended sugar intake for an average is 6 table spoons. But they consume more than 17 teaspoons of sugar daily.
- According to a study by a journal, the risk of heart diseases is 30% higher in those who drink sugary drinks.
- A research by AHA found that there the chances of developing heart diseases is 40% more in those who consume more sugar.
- A study by Lancet indicated that the rates of obesity and type 2 diabetes are high in countries where the sugar consumption is also high.
Why start a Sugar-Free Diet?
Reducing or completely getting rid of sugar from your diet is beneficial for your health. Below are some notable benefits of starting a sugar-free diet.
1. Weight Loss
A sugar-free diet will surely result in weight loss. Sugary foods are usually high-calorie. Reducing or eliminating sugar means reduced calorie intake.
2. Improved Blood Sugar
Sugar levels will be stabilized in those who reduce their sugar intake. Anyone who is struggling with pre-diabetes or type 2 diabetes can manage these conditions by cutting down on sugar only.
3. Improved Heart Health
Sugar-free diet means reduced fats thus decreasing the chances of developing heart diseases. Your blood pressure will also stay normal.
4. Less Risk of Chronic Diseases
Many chronic diseases like type 2 diabetes, some types of cancers, and metabolic syndrome, etc. are caused by sugar.
5. Better Levels of Energy
When you consume sugar, you’ll get a spike of energy but only for a short time and after some time, the spike will crash. By reducing sugar, you can enjoy better levels of energy all day.
Steps to start a Sugar-Free Diet
Now a days, start a low-sugar or a sugar-free diet is very challenging. But here are some steps shared by our experts to successfully start and follow a sugar-free diet.
Step 1: Find Sources of Sugars
The first step is to read labels on food items and find how much sugar is in each item. Some high sugar food items are given below.
- Soft drinks
- Candy and chocolate
- Bakery items like cakes, cookies, and pastries
- Sauces and condiments like ketchup, salad dressings
- Flavored cereals and yogurts
Step 2: Replace Sugary Foods
There is a healthy alternative to sugary foods, you just have to find it. This is the second step. Here are some healthy snacks with little to no or little-added sugars.
- Fresh fruits (in moderation)
- Nuts and seeds
- Greek yogurt without added sugar
- Whole grain crackers or rice cakes
Step 3: Slowly Reduce Sugar
Some people make mistake and cut down on sugar immediately. This isn’t the way to get rid of sugar as this won’t last long. Instead, slowly reduce the sugar from your diet. You can replace artificial sugars in your diet with natural sweeteners. These sweeteners include stevia, honey, and monk fruit. These sweeteners are the perfect substitute to added sugar but you should consume them in moderation.
Why a Sugar-Free Diet is Challenging?
Following a sugar-free diet strictly isn’t a piece of cake. There are many challenges associated with these diets. The biggest challenge will be the sugar cravings. When you cut the sugar from your diet, you’ll get a low of cravings for some time.
Avoiding sugar in social gathering is almost impossible. False marketing is also a cause of making these diets a challenge. Sometimes, we think a food item is sugar-free but there are some hidden sugars in it. This is why, it is important to cook your food at home and avoid food items from the mall as much as you can.