Today we will talk about the diet with no sugar. What are the benefits of the diet with no sugar or carbs?It is no secret that as individuals we are drawn to the consumption of sweet substances to help give us the feeling of satisfaction, but is it healthy to consume? According to Peggy Annear, ‘Removing sugar from your diet is the quickest way to lose fat and increase your energy level’. Now I know with this quote, you might be wondering, ‘How can this be? Is sugar consumption not the only source of energy?’ To proffer answers to this thought, journey with us as we discuss Diet with no sugar and its benefit to our health.
Diet with no sugar simply means a diet that is sugar-free or fat-free. It is a form of lifestyle in which one seeks to remove or abstains from sources of added sugar from one’s daily food intake. Sources of added sugar include soda, chocolate bars, candies…etcetera.
Sugary foods are high in calorie but are usually not nutritious, therefore one has to either cut back or cut off totally on its consumption. Now, I know you might be wondering, cut back on this form of enjoyment, yes dear, it is needed because its consumption does not necessarily benefit your health, instead of consuming it in excess can cause diabetes mellitus, obesity, high blood pressure, chronic inflammation, heart disease, high cholesterol and dental plaque or cavity.
Many studies over the years have shown that cutting back or off on sugar or carbs consumption has helped reduce and prevent several health crises. The above statement answers the question that the consumption of sugary food in large or small quantity is not healthy, but non-consumption of it is healthy and this because what we source for from the added sources of sugar is readily gotten from our classes of food when served in the right proportion and the body help break it down to proffer the needed nutrient.
Consumption of a no sugar diet is healthy for the following reasons:
- Reduces risk of skin cancer,
- Reduces inflammation,
- Reduces the risk of diabetes mellitus,
- Prevent mood swing,
- Help maintain one’s weight and prevent obesity,
Apart from the above benefits, there is also a level of psychological imbalances that are prevented when a no sugar or carb diet is consumed. Also, this form of diet help:
- Reduce hunger pangs and cravings,
- Boost energy levels,
- Enhance mental clarity,
- Improve appearance,
- Enhance dental health,
- Increase longevity,
- Improve sleep,
- Reduce anxiety.
Diet With No Sugar
To start and maintain this form of diet plan is quite difficult, but below are some steps to help one on how to start the diet plan. This includes:
- Begin slowly: Don’t be in a hurry to achieve the set goal, instead, start slowly by designing an eating plan you know you can stick to. This is advised to help our taste bud adjust to the new regimen and this can be done by adopting a less sugary lifestyle for the first few weeks. For instance, putting fewer sweeteners in one coffee, tea or cereal; drink more of carbonated water with no artificial sweeteners….etcetera. During the course of this process, one can still consume foods with natural sugars like fruits.
- Cut off the added sources: Ensure sugar added sources like baked goods (cookies, cakes), frozen foods (ice cream) Now, let us consider the food to avoid on a no sugar diet. They include: baked goods, tacos, baked beans, crackers, pastries, and many more are off-limit. Also, removal of food with high naturally occurring sugar such as dried fruits (dates and raisins), yogurt with added fruit or flavours, milk help train the brain to have fewer cravings.
- Learn and start reading food label: To be able to stick to this diet plan, one must be to carefully learn, read and understand what is written on the food label. On labels, sugar is measured in grams and four grams is equivalent to one teaspoon. Also, the information on the label helps one make an informed decision on what to purchase in line with one’s diet.
- Learn sugar code names: Basically, sugars are divided into monosaccharide, disaccharide and polysaccharide. Examples of sugars under these classes include glucose, sucrose, fructose, lactose, maltose, galactose, dextrose.
- Avoid artificial sweeteners: These sweeteners can make one assume that one is actually consuming sugar that is healthy. They are often used as ingredients or sugar replacement in baking or cooking. They include saccharin, sucralose, aspartame, neotame, acesulfame potassium. These sweeteners are mostly found in products sold as no sugar, low sugar or low calorie.
- Limit sweetened drinks: Drinks such as hot chocolate, flavoured coffee, flavoured milk, soda, fruit juice, flavoured tea, tonic water, cocktails, liqueurs such be reduced or avoided because their sugar content is high and it takes the body a while to breakdown and absorbs the sugar.
- Make use of natural spices: Look for natural spices or seasonings or extracts and other natural ingredients to add flavour to your meal. For example, ginger, cinnamon, almond, orange, lemon, vanilla etcetera.
- Enough nutrients: Ensure you are getting enough nutrients from natural sources by consuming them in the right proportion.
It should be noted that consumption of sugar when one is depressed or worn out can create a sort of emotional bond to sweets. So it pays to stay off sugars. To survive on a no sugar diet, USDA recommends the consumption of a balanced diet containing whole grains, legumes, fruits, vegetables, proteins and dairy products and it is advised to limit added sugar by 10% of daily calories.
In conclusion, Derrick Rose said ‘Everybody’s got their poison, and mine is sugar’ which is also supported by Robert Lustig, who said ‘Sugar is celebratory. Sugar is something that we used to enjoy. Now, it has coated our tongues. It’s turned into a diet staple and it’s killing us’. So, guys the consumption of added sugar is detrimental to our health because it puts us at risk of having certain health issues which will invariably cause some psychological and emotional imbalances. Remember, it pays to limit or cut off sugary food, plan and follow a no or low sugar diet.