Foods that have no added sugar include all meats and seafood (sugar-free protein powders too like Further Food Collagen), and all spices. Vegetables do not have added sugar, and when it comes to fruit, try to eat low glycemic fruits, like blueberries and coconuts. All nuts, seeds, legumes, and beans are a go.
Seafood, pork, beef, and chicken are all sugar-free. They're also an important source of protein and omega-3 fatty acids. If you don't eat meat, soybeans, lentils, beans, nuts, and seeds are great sugar-free, high-protein foods.
Sugar substitutes taste sweet but don't contain sugar. They have fewer calories than sugar, and some have no calories at all. Foods labeled “sugar-free,” “keto,” “low carb” or “diet” often contain sugar substitutes, which fall into three categories: artificial sweeteners, sugar alcohols and novel sweeteners.
Fruits like berries and starchy vegetables like sweet potatoes and plantains are higher in sugar and carbohydrates, but are still welcome on a low sugar diet in moderation. Higher-glycemic fruits such as apples, grapes, bananas, and melons can also be included on a low-sugar diet in moderation.
You will feel more energetic and a bit lighter as well. Within a week of quitting sugar, you will also notice your skin clearing up. Pimples and acne will reduce, your skin will become smoother and you will glow from within. Another big advantage that comes with quitting sugar is weight loss.
You'll Have Healthier Teeth
Your teeth will love you for it! Stop eating sugar and you'll lower your risk of heart disease dramatically because too much sugar in your diet heightens your risk of high blood pressure, obesity, and diabetes — three primary risk factors for heart disease and cardiovascular decline.
Cutting down sugar helps in improving insulin resistance, makes you feel active and energetic and further boosts your kidney function and metabolism. "Cutting down sugar will reduce your hunger pangs and also prevent mood swings since they are mostly caused by sugar spikes," the expert added.
However, if you're going sugar-free to help balance blood sugar, be mindful of including potatoes too often. Potatoes are relatively high on the glycemic index, meaning that they cause a sharper rise in blood sugar. Someone looking to keep blood sugar stable should focus on protein, fat, and non-starchy veggies.
Both boiled and steamed potatoes are rich in vitamins, minerals, and fiber but very low in fat, sugar, and salt.
Fruit can provide several essential nutrients, including fiber, antioxidants, and other healthful compounds that help protect the body from disease. Including whole fruits in a no-sugar diet can still be healthful.
Does the body need sugar to survive? According to the American Heart Association (AHA) , the body does not need any added sugar to function healthily. Naturally occurring sugars come with a variety of nutrients that the body needs to stay healthy.
The Ohio University Medical Center determined that a sugar detox will take between 3-10 days. The more sugar you are normally taking in, the longer the detox will take. The good thing is, unlike other addictions, the intensity of the symptoms will decrease as you go on.
Many vegetables and foods like meats, fish, eggs, cheeses, avocados are sugar-free. Therefore, they are always a safe option when you are hungry.
Protein: You can eat low-fat dairy like milk, cheese, and yogurt; eggs; nuts; fish and shellfish; and many lean meats, including beef and pork.
Sugar-free diets encourage people to avoid table sugar (sucrose), sweeteners such as honey and maple syrup, refined flours, condiments, soft drinks, sweets and some fruits such as bananas. Some also recommend eliminating or restricting dairy products.
If you prefer a very sweet alternative to sugar, stevia or monk fruit is sweeter than regular sugar. Maple syrup, honey, and molasses have distinct individual flavors, whereas coconut sugar tends to taste very similar to brown sugar. Sugar alcohols are similar to or less sweet than regular sugar.
"Honey's advantages over sugar include a slightly lower glycemic index (i.e. it doesn't affect your blood-sugar levels as much)," Dr. Dixon says. "It also contains more vitamins, minerals, and antioxidants, such as calcium, potassium, vitamin C, zinc, phenolic acids, and flavonoids."