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- Overview
- 1. Start gradually
- 2. Cut the obvious sources
- 3. Start reading food labels
- 4. Learn the code names for sugar
- 5. Avoid artificial sweeteners
- 6. Don’t drink it
- 7. Opt for the unsweetened version
- 8. Add more flavor without adding sugar
- 9. Ensure that you’re getting enough nutrients from other sources
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Whether you avoid added sugar completely or reduce your intake, reading labels can help you find hidden sugars and remove common sources of sugar from your diet.
Taking the plunge
It’s no secret that most Americans have a sweet tooth. The average adult consumes about 22 teaspoons of added sugar a day. And that’s on top of any naturally occurring sugars consumed through fruit, grains, and milk products.
Excessive sugar consumption has been linked to:
•obesity
•diabetes
Creating an eating plan you can stick to is key. For many people, this means starting slowly. Think of the first few weeks as a period of lower sugar instead of no sugar. Your taste buds and palate can be “retrained” to adopt a less sugary lifestyle, and eventually you will not crave the same high-sugar foods as before.
During this time, you can still eat foods with natural sugars, like fruit, as these are packed with nutrients and fiber. As your knowledge base grows, you should begin to make small changes to your diet to decrease your intake of sugars.
You don’t have to be a label reader to know that sugary sweets are off limits.
These include:
•breakfast pastries, like muffins and coffee cake
•baked goods, like cookies and cake
•frozen treats, like ice cream and sorbet
Note that some foods with naturally occurring sugar are often nutrient-dense, high in fiber, and can be a part of a healthy, well-balanced diet. However, as you settle into your new routine, you can also remove foods high in naturally occurring sugar from your diet. This will further train your brain to have fewer cravings.
Switching to a no-sugar lifestyle often carries a learning curve. There’s hidden sugar in many, if not most, products found on supermarket shelves.
For example, hidden sugars can be found in:
•baked beans
•crackers
•tacos
•boxed rice
Sugar has many sneaky aliases, and you’ll need to learn them all to completely remove it from your diet.
A general rule of thumb is to look out for ingredients ending in “ose” — these are usually forms of sugar.
For example:
•glucose
•maltrose
•sucrose
Artificial sweeteners can be anywhere from 200 to 13,000 times sweeter than real sugar. This can fool your brain into thinking that you’re actually eating sugar.
In the long run, these substitutes can trigger sugar cravings, making it harder for you to stick to your eating plan.
Common sugar substitutes include:
•Stevia
•Splenda
•Equal
It’s not just what you eat that matters. It’s also what you drink.
Sugar can be found in:
•soda
•fruit juices
•flavored coffee
•flavored milk
Many foods and drinks come in sweetened and unsweetened varieties. In most cases, the sweetened form is the default product. There usually isn’t any indication that it’s sweetened beyond the ingredients listing.
An “unsweetened” designation on the label is usually a sign that the item doesn’t contain added sugar. However, naturally occurring sugars may still be present. Take care to read the label thoroughly before making your selection.
Removing sugar from your diet doesn’t mean eliminating flavor. Look to spices, seasonings, and other natural ingredients to add some variety to your meals.
For example, drop a cinnamon stick into your cup of coffee or sprinkle the spice onto a cup of unflavored yogurt.
When eliminating foods laden with natural sugar, like fruit, it’s important to add other foods that can provide the same nutrients.
For example, fruit is usually high in vitamin A, vitamin C, and fiber. Vegetables can serve as an easy replacement for many fruit servings. Eat a variety of colors of vegetables to ensure you are getting the full spectrum of nutrients. Each color represents a different nutrient the body needs.
Learn how to reduce or eliminate added sugar from your diet and improve your health. Find out what foods to avoid, what sweeteners to use, and how to cope with sugar withdrawal.
- No Bake Sugar Free Strawberry Cheesecake. This creamy cheesecake uses sugar-free instant pudding mix to give you all of the flavor without the added sugar.
- Sugar-Free Peanut Butter Cookies. It doesn't get any easier than this top-rated recipe. Natural peanut butter, a sucralose sweetener, and eggs are all the ingredients you need.
- Keto Creme Brulee. Recipe creator Fioa says, "This creme brulee is an elegant low-carb dessert made with only four ingredients and is also keto, gluten-free, and sugar-free diet friendly."
- No Sugar Apple Pie. This sugar-free approach to a classic dessert contains no artificial sweeteners. Reviewer Lisa says, "I was leery of making this pie since there was no sugar, but the taste was great.
Jul 1, 2022 · If you want to avoid added sugar in your breakfast, check out these 10 sugar-free cereals that are high in protein, fiber, or nutrients. Learn about their ingredients, pros, cons, and suitability for diabetes or keto.
- If you're looking for a sugar-free cereal, you'll want to check the ingredients list for any added sugars. There are over 50 different names for su...
- The best cereal for people with diabetes is one that is low in carbs and sugar but also contains some fiber and protein to help lessen its effect o...
- There are several cereals available that are completely sugar-free, including Magic Spoon and Three Wishes Grain-Free Unsweetened Cereal.
Living a conscious vegan or sugar-free lifestyle does not mean you can’t satisfy your sweet tooth. Fieldnotes offers cakes for vegans, diabetics, and people who are diet-conscious so that you could indulge yourself when you’re craving for a slice of something comforting. See our vegan cakes here.
Apr 16, 2024 · Learn how to eat healthy, nourishing meals without added sugar for a month. These 30 dinner recipes are sugar-free and rich in protein, whole grains or vegetables.
