It is a well-known fact that excess consumption of sugar can lead to various health issues. While giving up sugar completely might not be advisable, going on a sugar-free diet for a couple of weeks at regular intervals can help people to detox their body and avoid the negative effects of sugar consumption. However, in order to gain the best benefits of going on such a diet, it is first important to gain information about its basic aspects as discussed below.
What Is A Sugar-Free Diet?
As the name suggests, a sugar-free diet is one that limits all the intake of all the source of added sugar and hidden sugar foods. In some cases, the diet might also require the individuals to reduce their intake of carbohydrate-rich foods. An individual can opt for one of the several low sugar diet plans depending upon their goals and preferences. Irrespective of the plan they choose, replacing sugar with more satisfying and nourishing foods can actually provide some really great health benefits. Moreover, a majority of no-sugar diets do not require the individuals to constantly monitor their overall calorie intake.
Benefits Of Sugar-Free Diet
As mentioned before, reducing sugar intake by going on a sugar-free diet can prove advantageous in more than one ways. Listed below are the common benefits of adopting this dietary habit.
- It helps with the weight loss process and also prevents obesity.
- It helps to lower the risk of Type 2 diabetes.
- It helps in ensuring more stable moods and generating greater energy.
- It helps in reducing the risk of inflammatory digestive conditions that can cause great pain and discomfort.
- Eating sugar-free foods helps to lower the risk of conditions related to metabolic syndrome, such as atherosclerosis, hypertension and heart disease.
- It helps t lower the risk of cancer.
- It protects against the problem of fatty liver.
Foods To Eat And Avoid
Having gained the basic information about the sugar-free diet, it is equally important to know about the best food that should be consumed and the ones that need to be avoided during the diet. Discussed below are the various options available in both these categories to gain the complete benefits of adopting a no sugar diet plan.
Foods To Eat
The best foods to eat while on a sugar detox diet include the following.
Almost every type of whole grain is recommended for consumption for people opting to eat healthy foods with extremely low or even no sugar content. These generally include brown rice, millet, barley, oats and buckwheat to name a few. These grains provide the requisite energy to the body without increasing its fat content.
All Meat And Seafood:
Consuming all types of meat and seafood helps in fulfilling the protein requirements of the body and keeping it fit. Eating a portion of foods with no sugar such as chicken, lamb, turkey, salmon, crab and prawns with every meal can go a long way in making the diet truly effective.
Vegetables Of All Types:
Vegetables are a rich source of essential nutrients necessary for keeping the body healthy and fit. Some vegetables even help in balancing the sugar levels within the body, which is why consuming them is of utmost importance for individuals on the diabetic diet. Consuming 2-3 servings of vegetables such as spinach, lettuce, kale, cauliflower, beans, carrots, broccoli, radish, etc through the day is highly advisable.
All Nuts And Seeds:
Nuts and seeds form an integral part of any sugar-free diet as they provide the body with a dose of healthy fats and proteins. In addition, they also help in curbing hunger shots and sugar cravings. They also provide the necessary minerals and vitamins to support the body through the detox program.
Foods To Avoid
The foods that feature on to be avoided no sugar diet food list include the following.
All Types Of Sugars:
As is obvious it is important to eliminate all types of sugars from the meal for people on a sugarless diet. These include white and brown sugar, all types of syrups, and even honey. Consuming even a small amount of these sugary substances will naturally negate the whole idea of going on a sugar detox.
In addition to avoiding direct sugar, it is equally important to avoid foods that supply the sugar indirectly to the body. These generally include foods made from refined flour such as bagels, cookies, white bread, cakes and brownies etc. In fact, all sugar-free meals should be prepared from whole grains rather than refined flours.
Artificial Sweeteners And Beverages:
Artificial sweeteners and beverages can have even greater damaging effects than direct sugar. So even if a sugar-free diet recipe suggests the use of such sweeteners, they should be avoided to get the best results. Drinking sweetened beverages should be avoided even during the everyday life as they contain large amounts of sugar which lead to excessive weight and other related problems amongst the consumers.