A low sugar diet can help you maintain optimal health by regulating blood sugar levels, reducing your risk for type 2 diabetes, improving dental health and boosting weight loss efforts. However, low-sugar diets are not ideal for everyone, which is why it's especially important to speak with your healthcare provider before starting one so that you can make an informed decision.
What is a Low-sugar Diet?
Natural sugars occur in many healthy foods like fresh fruits and vegetables, but eating too much of these foods may counteract the benefits of low-sugar diets. According to Harvard Medical School, low-sugar diets contain roughly 25 grams or less of added sugars daily. To put that into perspective, roughly six teaspoons is equal to 25 grams of sugar.
Added sugars are the types of sugars that should be consumed in low amounts because they come with very few nutritional benefits and can cause health problems like cavities, weight gain or high blood pressure.
High-sugar diets have also been linked to many chronic health conditions like heart disease, type 2 diabetes (T2D) and metabolic syndrome. While low-sugar diets cannot cure these conditions, they may help you avoid them through improved control over your insulin levels. Your body produces insulin when glucose enters your bloodstream, but eating foods high in refined carbohydrates disrupts this process by producing spikes in blood sugar levels.
In addition to serious health concerns, consuming too many added sugars can also have negative effects on your appearance. Increased sugar intake has been linked to acne and signs of premature ageing like wrinkles, dark circles and dry sagging skin. Sugary foods and drinks like soda and juice provide empty calories and may increase your risk for obesity because they contain high amounts of fructose corn syrup or other added sugars that can add up to a significant number of calories without providing any nutritional value.
Consuming too many artificial sugars makes it difficult for your body to regulate insulin levels properly and balance glucose in your bloodstream, leading to insulin resistance. One study found that drinking just one soda per day can lead to a 20 percent increase in your risk of developing type 2 diabetes.
What are the Benefits of a Low-sugar Diet?
Low sugar diets have been linked to a decreased risk of type 2 diabetes and obesity. Reducing sugar intake can also improve symptoms associated with digestive problems such as inflammatory bowel disease or ulcerative colitis.
Other important health benefits associated with a low-sugar diet include:
- Properly regulated blood glucose levels
- Reduced risk of heart disease
- Improved dental health
- Reduced risk of weight gain
- Increased energy levels
- Reduced low-density lipoprotein (LDL), aka bad cholesterol levels in your blood bad cholesterol levels
- Reduced risk of inflammatory bowel disease and other digestive problems
What Comprises a Low-sugar Diet?
Eating a low-sugar diet means limiting foods with added sugars as well as those with naturally occurring sugars. Examples of foods with naturally occurring sugars include fruits, vegetables and unsweetened dairy products like milk and Greek yoghurt.
Foods labelled as sugar-free do not contain refined sugar and artificial sweeteners, but they may still contain natural sugars from fruits, so it is important to read the nutrition facts label on the package for specific details about how much sugar is in each serving size.
You can still enjoy a balanced diet by choosing healthy foods that are low in sugar, such as complex carbs, which include whole grains like brown rice and sweet potatoes. There are also many low-sugar recipes that you can try. If you're looking for healthy snack foods, there are plenty of options that are low in sugar such as nuts, seeds and hummus. By following a low-sugar diet, you can significantly reduce your risk of developing chronic diseases such as cardiovascular disease.
How to Start a Low-sugar Diet
If you're looking to cut down on your sugar consumption, start by gradually reducing the amount of sugar you add to foods and drinks. Also, try to avoid processed foods that are high in sugar, such as candy bars, cookies and cakes. Instead, focus on eating whole, unprocessed foods that are low in sugar. Here are a few tips for getting started:
- Opt for water or tea instead of sugary drinks like soft drinks, energy drinks and artificial fruit juice
- Avoid sugary snacks made from white flour like cakes and cookies
- Choose low-sugar fruits like berries and melon
- Be sure to read the food labels carefully as added sugars are often hidden in foods like ketchup, salad dressings and cereal
- Include plenty of healthy low-sugar foods in your diet, such as fruits, vegetables, whole grains and low-fat proteins
- Limit alcohol consumption
- Make your own whipped cream or salad dressing
Source: Weight Loss Surgery Institute
Healthy Alternatives to Sugars
Sugar is not the only thing that provides sweetness to food. There are a number of natural sweeteners that are low in calories that you can use in place of artificial sugar in your recipes. Here are a few healthy alternatives:
- Honey
- Agave nectar
- Maple syrup S
- Stevia leaf extract
These sweeteners can be found at most grocery stores and can easily satisfy your sugar cravings without any health risk. Start by using a small amount and adjusting according to your taste preferences.
Maintaining a healthy diet by replacing artificial sweeteners with healthier alternatives is just one of the key components of a healthy lifestyle. Combining what you eat with regular physical activity and mental health exercises like yoga and meditation is essential for weight loss success and optimal health. However, if you're preparing for an athletic competition, check with your sports nutritionist if a no-sugar diet is right for you. Carbohydrates are turned to sugar, which fuels the body during intensive physical activity. Your body may require more carbohydrates than a low-sugar diet can offer.
