Sugar Free Diet Plan & Its Benefits

Sugar Free Diet Plan & Its Benefits
Pompi Borah
Aug 31, 2017
Updated On May 29, 2019 16:05

Are you looking for a sugar-free yet healthy diet?

Factually, sugar is present in almost every other food you eat. When someone advises you to follow a sugar-free diet, what they actually mean is to follow a diet which contains the minimal amount of sugar in it. Just like other potential nutrients, sugar is also considered as a necessary and strong nutrient for our body.

We are surrounded with sugar, which can be distinguished in two different types.

Refined Sugar

Natural Sugar


Totally depends on you as which type of sugar would you like to follow up with your diet.

Firstly, let us go through the difference between refined sugar and natural sugar.

Of course, there is a huge difference. Refined sugar makes your blood sugar spike, can cause energy crashes when it wears off, is processed and unhealthy. Natural sugar is more of a sustained energy and it’s much better for your body. Refined sugar is addictive and can become a reason behind your chubbiness.

A sugar-free diet helps you to eat right. Having 3 balanced meals with some fruits or veggies help to ease the cravings and delivers fiber and minerals accordingly. Your energy levels become more stable You need to critically analyze the labels of every product you buy to keep a regular and thorough track of your daily sugar intake.

A sugar-free diet can benefit you in many ways. Let us look at the three major benefits of avoiding sugar in your diet:

It is scientifically proven that cutting back on sugar helps you lose/manage your weight. Excess sugar gets converted to fat by our body. Hence, the more sugar you eat, the more fat gets stored in your body. Apart from this, many foods containing sugar lack nutrients. As a result, you feel hungry at regular intervals and end up eating more junk.


Helps You Manage and Maintain Your Weight

Apart from attacking all the minerals and nutrients in your body, sugar also attacks your looks. When sugar attaches itself to protein, it results in producing advanced glycation end products. These are the major cause of wrinkles and saggy skin. The more sugar you consume, the more aged your body looks. A sugar-free diet not only makes you fitter but also improves your overall appearance.

Improves Your Appearance

Sugar not only contributes to weight gain and obesity, but it has a lot of harmful effects. It increases the risk of diabetes, breast cancer, colon and prostate cancer, fatty liver diseases, causes headaches and migraines, raises harmful cholesterol, etc. A sugar-free diet decreases the risk of all the above-mentioned diseases and also keeps you healthy.

So before going on a sugar-free diet, you need to be aware of the ingredients of the products you buy. Try to make as many dishes from scratch as possible. That way you would be sure that you are not eating any refined sugar. Cut out on fruits which contain a high amount of sugar in them. They are healthy but not as healthy as vegetables and they contain a lot of sugar.

Protects you From Various Diseases


Some tips while following a sugar-free diet

  • Morning coffee is healthy but as long as you don’t add sugar or any other sweetener in it, artificial or natural. Focus on leafy greens and other above-ground veggies the sugar found in sweet root vegetables are contained in a package with many other nutrients and fiber. If you’re dying for something sweet, have a roasted sweet potato or a roasted beet.

Morning coffee

  • Two servings of whole fruit per day are recommended in a healthy diet. You might choose fruits with the lower content of sugar such as strawberries, also half a banana in your smoothie will not cause any problem. Just don’t mindlessly munch on dates and other dried fruits. They are a concentrated source of sugar.

fruit per day

  • Avoid refined grains because our body treats them like sugar. Whole grains contain fiber and fat as well as protein, vitamins, and minerals. Refining strips all that out, leaving just the starch component of the grain. Try some non-traditional grains and seeds. Buckwheat, millet, amaranth, chia. They are all nutritional powerhouses that don’t contain gluten or cause blood sugar spikes.

Whole grains contain fiber and fat as well as protein

In general, going with a sugar-free diet can be troublesome, but honestly, it is worth the effort. Taking low sugar diet definitely, requires some determination. Deciding to follow a sugar-free diet means you are treating your body with a lot of respect. As a result, it gives you way more energy that you used to have and helps you in losing those extra kilos off your belly. Just follow it religiously and hopefully, you will be able to witness the results soon.

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