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Sep 9, 2024 · Reducing your intake of added sugar over time can benefit your overall health, including helping you maintain a moderate weight and healthy blood sugar levels.
- Jillian Kubala, MS, RD
- Start gradually. 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.
- Cut the obvious sources. 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.
- Start reading food labels. 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.
- Learn the code names for sugar. 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.
- Staying healthy if you have type 2 diabetes. A healthy diet and keeping active will help you manage your blood sugar level. It'll also help you control your weight and generally feel better.
- You can eat many types of foods. There's nothing you cannot eat if you have type 2 diabetes, but you'll have to limit certain foods. You should: eat a wide range of foods – including fruit, vegetables and some starchy foods like pasta.
- Help with changing your diet. If you find it hard to change your diet, a dietitian might be able to help. Talk to your GP or diabetes nurse to see if the cost could be covered through the NHS.
- Being active lowers your blood sugar level. Physical exercise helps lower your blood sugar level. You should aim for 2.5 hours of activity a week. You can be active anywhere as long as what you're doing gets you out of breath.
Healthier snack options are those without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese or lower-sugar yoghurts. If you are not ready to give up your favourite flavours, you could start by having less.
May 4, 2024 · What you eat on a no sugar diet can depend on whether you have a health condition or have specific weight loss goals. For instance, those on low-carb diets such as keto may avoid most fruits and many complex carbohydrates, which can still be included in other variations of a no sugar eating plan.
Sep 19, 2023 · This article will review how a no-sugar or low-sugar diet works, what to eat, its benefits, and other considerations for people with diabetes.
Jul 29, 2024 · You don't have to live without sugar, but you may need to cut back. Learn tips, tricks and recipe ideas to eat less sugar without craving it.
