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Non-Sugar Diets

If a non-sugar diet was as easy as replacing a couple of sweet items, a non-sugar diet would be simple. Instead, sugar is in practically everything processed: donuts and ice cream, but also whole grain breads, breakfast cereals and frozen meals. As you work to cut out extrememly sweet foods, try to stay under the American Heart Association's recommendations of 100 calories for women and 150 calories for men of added sugar per day. Be ready to look for even hidden sources of added sugar, a challenge for dieters and for diabetics who must limit sugar for the sake of their health.

  1. Benefits

    • Refined sugar added to products enters your bloodstream rapidly as a quick source for energy, but the energy cannot be sustained. Dr. William Sears warns that abundant sugar consumption leads to decreased immunity, and can lessen learning ability and attention span. In addition, the American Diabetes Association makes it clear that a diet high in calories from either fat or sugar can directly contribute to obesity, and obesity is one of the primary risk factors for Type 2 diabetes. If your diet is filled with sugar, changing your diet to exclude it is a sure path to weight loss.

    Deciphering Names of Sugar

    • With the exception of naturally occurring honey, milk sugar called lactose and fruit sugar called fructose, sugar by any name isn't sweet for those on a non-sugar diet. Any refined sugars that are absorbed quickly into the bloodstream can lead to the feeling of a "crash", but it can be challenging to find all the hidden added sugars in processed foods. Those refined sugars will be listed as sucrose, maltose, corn syrup, high fructose corn syrup, and molasses.

    Craving Control

    • Controlling cravings for sugar can be intensely challenging. In fact, some researchers define sugar as "addictive". Enhance chances for success by having a plan for when strong cravings hit. WebMD suggests going cold turkey to minimize cravings, but when they hit, have a piece of sugar-free gum or fruit instead. Some urges for sweet things can be overcome with a distraction like walking around the block, or sometimes prevented altogether by eating wholesome foods regularly. Dr. Sears suggests plenty of complex carbohydrates like whole grains, produce, beans and legumes throughout the day to stay satisfied.

    Choosing Diet Specifics

    • Individuals will have to choose whether to include more natural sugars like honey or agave nectar into their diet, although those sweeteners still raise blood sugar levels. Dieters also need to choose whether they would prefer to enjoy or avoid artificial sweeteners. Some research suggests that artificial sweeteners may backfire by causing people to crave more sugar, but others feel that anything sweet and free of calories is a satisfying occasional treat.

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