The No Added Sugar Diet: What Is It and Who Is It For?

Think about the last time that you walked into a store to get food–– was your approach a swift grab-and-go or did you find yourself considering the nutritional value before buying?

More often than not, we tend to find ourselves buying food items without thinking too much about what is really in them. Items like Low-fat yogurt, fruit juice, and breakfast cereals, commonly very sweet foods perceived as ‘healthy’, have surprisingly high sugar content [1]. Just imagine how much sugar we are actually consuming.

According to the Centers for Disease Control and Prevention (CDC), American adults consume an average of 17 teaspoons of added sugar every day which is 2-3 times more than the recommended amount per day. This totals 60 pounds of added sugar consumed annually. In the long term, excessive added sugar intake consumption can increase the risk of various health risks such as obesity.

Keep reading to learn everything you need to know about the no-sugar diet.

What is the No Sugar Diet?

The No-Sugar Diet is a diet approach that aims at reducing sugar intake to promote better health and reduce the risk of health conditions such as heart disease that are commonly associated with excessive sugar intake [2].

The diet consists of restricting added sugars and sweeteners completely or by a significant amount and instead adopting a diet that focuses on consuming whole, minimally processed foods such as fruits, vegetables, lean proteins, and whole grains.

Added Sugars vs Natural Sugars

Sugar is found in all foods that contain carbohydrates. Fruits, vegetables, lean proteins, whole grains, and dairy products, all contain sugar.

You might be wondering, ‘If all of these contain sugar then does this not defeat the purpose of the no-added sugar diet?’ No, it doesn’t, and here’s why. The difference lies in the type of sugar.

Our body still requires sugar for energy. Foods with natural sugars often come with essential nutrients that our body needs. For example, fiber in fruits and protein in dairy. These components help to slow down and process the natural sugar much slower than added sugars, helping to keep your metabolism stable over time [3].

Added sugars or sugar substitutes are sugars or syrups that are put into foods during preparation, processing, or at the dinner table. It can be found in everyday foods such as pasta sauce, ketchup, and salad dressing. Other examples of foods that contain added sugar substitutes or sugars are sugar-sweetened beverages, candy, desserts, and snacks [4].

Is natural sugar healthier than added sugar?

Both natural sugar and added sugars contain extra calories and are metabolized by our bodies in the same way.

The reality is that no one type of sugar is better than the other. Consuming foods that are high in natural sugar such as fruits may be good for most people because of the modest sugar amount and it also comes with fiber and other healthy nutrients.

This leaves us feeling fuller for longer compared to added sugars which provide no tangible benefits [5].

No-Sugar Diet: Health Benefits

Following a no-sugar diet or a low-sugar diet can bring about positive effects on your health for some and reduce the risk of developing health conditions. Here are some benefits of doing so.

• Weight management: Past studies have shown that not only does added sugar cause weight gain, but diets that are high in added sugar increase the risk of developing obesity. Besides using weight loss tools to count calories, cutting out or reducing your sugar intake, reduces caloric intake and potentially helps you to lose weight more effectively.
• Manages and prevent Type 2 Diabetes: Limiting added sugar can be effective for individuals with type 2 diabetes in maintaining healthy blood sugar levels.
• Lowers your risk of heart diseases: A 2023 UK study has found that excessive sugar consumption is linked to higher concentrations of triglycerides, which can increase the risk of coronary artery disease. Choosing less sugar or sugar-free options can reduce the susceptibility of heart-related diseases.
• Reduces risk of tooth decay: Added sugars feed the bacteria in the mouth that causes tooth decay. Tooth decay can increase the risk of getting cavities or in extreme cases, gum diseases. Limiting sugary foods and drinks can help to prevent tooth decay.

What to Eat on a No-Added Sugar Diet

While on a no-added sugar diet, it is important to avoid eating foods that have added sugar and focus on whole, unprocessed foods. Not only are whole, unprocessed foods free from added sugar, but they are also free of any preservatives and additives as well.

Some food preservatives and additives may cause adverse reactions like diarrhoea, hyperactivity, insomnia, asthma, hives, rash or swelling [6].

Here’s a non-exhaustive list of foods to include:

• Whole grains (e.g. oatmeal, brown rice, quinoa)
• Fruits
• Starchy and non-starchy vegetables
• Healthy fats (e.g. avocado)
• Lean proteins (e.g. chicken, egg, legumes, tofu)
• Plain yogurt
• Cheese (e.g. cottage cheese, feta cheese)
• Nuts and seeds
• Healthy oils (e.g. olive oil, avocado oil)

What to Avoid Eating on a No-Added Sugar Diet

When you are on this diet, it is best to avoid foods that are the opposite of whole, unprocessed foods. Not only do these foods have the potential to spike your blood sugar levels, but they may also contain hidden added sugars.

Here’s a non-exhaustive list of foods to avoid:

• Sweetened beverages (e.g. fruit juices, energy drinks, soft drinks, sweetened tea, or coffee)
• Sugary snacks (e.g. candies, cakes, cookies, pastries, ice-cream)
• Processed foods (e.g. processed meats, fast food, frozen or canned fruits and vegetables, protein powder or shakes) [7], [8]
• Refined grains (e.g. white bread, white rice)
• Most breakfast cereals (except oats, muesli (with no added sugar), wholegrain cereals) [9]

Tips on How To Get Started on This Diet

Given how it can feel, curbing sugar intake could prove to be a challenging process. However, mastering sugar cravings through a few key strategies and adopting mindful practices can significantly ease the transition into a sugar-free lifestyle. Here are some valuable tips to help you get started on this journey:

1. Start slow

It is very common for many individuals who decide to embark on a new diet to dive into it too aggressively and rapidly. Making drastic changes to your diet such as going cold turkey without giving your body proper time to adjust, could prove itself ineffective and unsustainable.

Instead, it may be helpful to eliminate the most obvious source of sugar first such as sugary snacks or sugary beverages. Start off with a low-sugar diet before gradually easing into a sugar-free diet. Giving your body time to adjust to new changes will encourage better food habits.

2. Pay attention to food labels

Typically, products found on supermarket shelves tend to contain hidden sugars. To avoid unknowingly consuming these sugars and make healthier food choices, start paying attention to food labels. Nutritional information and ingredient lists on food labels are good indicators of whether a product can be consumed while on the diet.

Take note of the various aliases that sugar can disguise itself as. Here are some common names for sugar:

• Agave
• syrups (e.g. high fructose corn syrup, malt syrup)
• Maltodextrin
• Molasses
• ingredients that end with ‘-ose’. (e.g. sucrose, glucose, maltrose, dextrose, fructose, lactose)

3. Create a meal plan and focus on meal prep

It may be harder for some to stick to a diet when there is no plan on how to go about it. Creating a meal plan and following it could be the key to success in navigating and maintaining a sugar-free diet.

Additionally, prepping your meal in advance will not only save you time but it will also prevent you from reaching for the nearest sugar-laden snack available.

4. Avoid simple carbohydrates found in refined sugars

While following the diet, it’s important to avoid consuming simple carbohydrates, particularly those found in refined sugars. These types of carbs are commonly found in many foods, but refined sugars are the main ones to steer clear of.  The reason is that simple carbohydrates break down easily and cause the person to feel hungry faster. The breakdown process also causes a spike in blood sugar levels.

Opt for complex carbohydrates instead as they take a longer time to break down and help to keep a person full for much longer.

3-Day No-Sugar Diet Meal Plan

The idea of starting a no-added sugar diet can feel absolutely daunting and uncertain, fret not. Here is a simple, easy-to-follow 3-day meal plan to help you step foot into the world of a no-added sugar diet with confidence. Whether you are somewhat familiar with this diet or you are just starting out as a beginner, this meal plan is designed for you!

This meal plan only serves as a guide to kickstart your diet journey. Feel free to substitute with other sugar-free recipes according to your personal preferences.

See also: No Sugar No Flour Diet: The Ultimate Fat-Burning Solution

No-Sugar Diet: Potential Health Risks

Though the no-sugar diet offers health benefits such as weight management and lowering the risk of heart disease, if taken too extreme, it can result in potential health risks.

As this diet is highly restrictive with different food rules on what to eat and what to not eat, it can lead to unhealthy eating habits or an extreme obsession with food. This obsession can lead to conditions such as orthorexia nervosa, binge eating disorder, anorexia or mental health-related conditions [10].

Not being able to strike a balance between the rules of a diet and maintaining overall well-being can also impact blood sugar levels negatively and cause unpleasant side effects like low blood sugar [11].

Who should not do this diet?

If you are considering starting this diet, you have to be aware that it is not suitable for everyone.

Some people who should not do this diet are:

• Athletes or physically active people: Those with high energy demands may find that cutting out sugar leads to fatigue and reduced performance
• Pregnant or breastfeeding women: Pregnant women require a variety of nutrients, including natural sugars, for the healthy development of the baby and energy.
• Anyone with a history of eating disorders: A restrictive diet can trigger unhealthy behaviors or thoughts. If you have an eating disorder, this could be a trigger for you.
• People recovering from an illness: when you are recovering, your body needs sufficient energy and nutrients to heal. Following a no-sugar diet may not provide you with the necessary nutrients that you need.

For More Resources

7-Day Weight Loss Low-Carb Diet To Achieve Your Dream Body

Keto Diet Plan for Beginners (Free PDF)

7-Day Low Cholesterol Diet Plan That is Simple and Nutritious!

Conclusion

Embarking on a no-sugar diet can be safe when done properly with a well-balanced diet. That being said, it is not for everyone. It is still crucial to approach this diet mindfully like any other diet out there as everyone has different nutritional needs and their own unique health situations.

Check out the JustFit app if you are looking for more workout and healthy diet tips to follow.