Quitting sugar is probably one of the first changes you think of when you’re thinking about overhauling your lifestyle for the better. linked For many health conditions like type 2 Diabetes, heart disease, obesity. So it’s no surprise that sugar-free diets are growing in popularity.
It is clear that America has a sugar problem. on the other hand, Dietary Guidelines for Americans It is recommended not to exceed 10% of the Total daily calories from sugar (For reference: 12 teaspoons on a 2,000 calorie diet), the average daily intake of added sugar is about 17 teaspoons for adults. Centers for Disease Control and Prevention (CDC).
“There is a big difference between the actual and recommended intake of sugar,” he says. Vanessa ResetRD, CEO and Co-Founder Culina health.
According to the CDC, the main sources of sugar are sweetened drinks, desserts, cookies, brownies, cakes, pies, ice cream and other treats, but some products we consume on a daily basis contain sugar. You may not be aware of the possibilities.According to the mix also Deborah Cohen, RDN, Associate Professor, Department of Clinical and Preventive Nutritional Sciences, Rutgers University School of Health. “High fructose corn syrup, which is essentially a sugar, is found in thousands of foods, even those that are not even sweet, such as ketchup, canned soups, fast food, breakfast cereals, bread, peanut butter, and lunch meats. she says
And not all that sugar is good for your health. joint pain When certain cancerssay Keri GansRD, author of small change diet.
A nutritionist will analyze what this meal plan is and what you should be eating on a sugar-free diet.
Meet an expert: Vanessa ResetRD is CEO and co-founder of Culina Health. Deborah CohenRDN, is an associate professor in the Department of Clinical and Preventive Nutritional Sciences at Rutgers University School of Health. Keri GansRD, a New York-based nutritionist, Small change diet.
What is a sugar-restricted diet?
This leaves some room for interpretation. “Basically, this includes all added sugars, foods high in natural sugars, and sugar substitutesay Academy of Nutrition and Dietetics spokeswoman, Sonya Angelone, RD. However, “the extreme version of the sugar-free diet also eliminates foods with natural sugars such as fruit, milk, and plain yogurt,” she adds.
If you really want to get technical, cutting out sugar in any form limits your food options considerably. will be,” says Cohen.
Diets aren’t necessarily time-bound, but many feel that avoiding all sugar-containing foods (including those with natural sugars) is not sustainable. When a person with a heart opts for a sugar-free diet, it usually means a sugar-free diet, says Gans.
In general, it’s best to slowly transition to a sugar-free diet instead of chilling your turkey, says Gans. “This means eliminating sources of obvious added sugar, such as desserts and foods with added sugar,” she suggests. It is best to eliminate sugar substitutes so that you can learn to eat less sugary foods.From there, slowly eliminate all sources of added sugar. can be removed with
In general, Angelone recommends following these rules:
- Drink only unsweetened beverages, such as plain water, seltzer, and unsweetened coffee and tea
- skip foods with added sugar
- Choose whole, unprocessed foods, such as fresh vegetables
What are the benefits of following a low carb diet?
There are many benefits that come from following a low carb diet.
- weight lossCohen says this shouldn’t be taken for granted, but she points out that sweet foods tend to be packed with calories. less calories I am thinner than before.
- lower risk of heart diseaseSugars added in excess increase blood triglyceride levels. increase your risk Having a stroke or a heart attack, Cohen says.
- You are less likely to develop type 2 diabetes. Cohen says this is usually associated with weight loss.
It also lowers cholesterol, lowers blood pressure, bloatingAngelone notes that sugar has something to do with the inflammation it can cause in the body.
what can you eat
Indeed, sugar is found in many foods, but there are still many that can be eaten on a sugar-free diet. says Gans.
According to Rissetto, some examples include:
- Olive oil
- unsweetened yogurt
- sweet potato
- butternut squash
- brown rice
- Carbonated water
- sugar free coffee
- unsweetened tea
According to Cohen, while reading food labels, you’ll also want to keep an eye out for these sneaky sources of sugar.
- high fructose corn syrup
- corn syrup
- solid corn syrup
- raw sugar
- turbinado sugar
- fruit juice concentrate
- corn sweetener
What does a meal on a no-sugar diet look like?
Need a little help envisioning what your eating situation would look like on a sugar-free diet? Experts have provided these meals to get you started.
- breakfast: Two fried eggs on whole wheat bread with spinach and tomatoes
- lunch: Mixed green salad topped with 4 oz.grilled salmon, 1/2 cup chickpeas, 1 oz feta cheese tossed with oil and vinegar
- snack: 1 oz.Salt-grilled edamame
- dinner: 1 cup pasta tossed with sautéed garlic, spinach, asparagus, and 4 oz.grilled shrimp
the 2nd day
- breakfast: Oatmeal made with low-fat or dairy-free milk, topped with 1/2 cup fresh berries and 1 tablespoon natural peanut butter
- lunch: Spinach, tomato and onion omelet served with 2 slices of lightly buttered 100% whole grain toast
- snack: 1 oz.nuts
- dinner: Stir-fried vegetables with tofu and 1/2 cup brown rice
- breakfast: 1 cup plain low-fat Greek yogurt, 2 tablespoons sliced almonds, 1 tablespoon hemp seeds, 1 small banana
- lunch: 4 oz.Grilled chicken on sourdough bread, 1/4 slice avocado, tomato, drizzle of olive oil
- snack: string cheese with small pear or apple
- dinner: 4 oz.Roasted Brussels sprouts and small sweet potato filet mignon
Are there any downsides to a low carb diet?
It depends on how extreme you take it. If you go too far and eliminate all types of sugar, including naturally occurring sugars, fruit Consuming dairy products provides several sources of important nutrients (vitamins, minerals, fiber) is important to support your health.
According to Angelon, a sugar-free diet is “overly restrictive,” inflexible and creates dietary rules that don’t allow you to eat the foods you like, which can lead to eating disorders.
Instead, the goal is to learn how to eat foods that contain sugar while still meeting nutritional requirements and not exceeding your caloric intake. ‘ said.
Basically, if you can reduce your intake of added sugar, you’re already seeing great results, so you don’t need to cut it out completely.
Korin Miller is a freelance writer who specializes in general health, sexual health and relationships, and lifestyle trends, and has appeared in men’s health, women’s health, self, glamour, and more. . She has a master’s degree from American University, she lives by the sea, and one day she hopes to own a teacup, a pig and an octopus her truck.