Risks and considerations
Once a person has managed to cut out the most obvious sugar from their diet, they can turn their attention to other products that contain sugar. Reading labels can help identify types of sugars to avoid. Sugar has many names and is in many different syrups and concentrates. There are at least 61 different names for sugar on food labels. The most common ones include:.
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People should also be aware that anything ending in the suffix "-ose" is also a type of sugar. Examples include:. Sugars hide in many different foods in the supermarket, so reading the label is an absolute must for those wnting to follow a no-sugar diet. Products such as salad dressing and condiments, pasta sauce, breakfast cereals, milk, and granola bars often have sugar in their ingredients list. Many no-sugar diets also recommend that people avoid simple carbohydrates.
Simple carbs include white flour, white pasta, and white rice. The carbohydrates in these foods can be quickly broken down into sugar in the body, which may cause the blood sugar levels to spike. A person can replace simple carbs with wholegrain options.
NEW! Delicious, Healthy, Sugar-Free Cookbook
Artificial sugars are a subject of controversy in the diet industry. They are much sweeter than sugar but contain little or no calories. However, eating artificial sugars can trick the body into thinking it is actually eating sugar. This can exacerbate a person's sugar cravings, making it more difficult for them to stick to a no-sugar diet.
People can also look for the chemical names of these sweeteners in ingredients lists, especially in anything marketed as a low-sugar, low-calorie, or diet food. These include:. Sugar may be easy to avoid in processed foods, but sugar-sweetened drinks, such soda, specialty coffee, sweetened teas, and fruit juices, are one of the most significant sources of added sugars in the diet.
Replacing these drinks with unsweetened herbal tea, coffee without sugar, sparkling mineral water, or just plain water can help a person reduce their sugar intake and stay hydrated. A person on a no-sugar diet can also aim to eat percent whole foods. Processed foods are more likely to contain refined ingredients or added sugars. Some people may choose to keep a small amount of dairy in their meal plans, such as plain yogurt, simple cheeses, and milk. Sticking to a diet with no plan is difficult. When hunger strikes, a person may be more likely to reach for that unhealthful snack if they do not have nutritious meals and snacks to hand.
Many people take a day to do both their shopping and meal preparation for the entire week. With food at the ready, they are less tempted to reach for a candy bar or soda. The palate often misses sugar because it has no other flavors to replace it. Best wishes to you! So encouraging! Just stumbled upon your website and love it.
Davina McCall: How to be sugar-free | BBC Good Food
We as a family can associate so much with this journey of health and overall well being! Maybe you should investigate it.
You are on the right tract and I applaud you for sharing it with us! Do you know of ny groups in Dothan, AL? Are you still offering help? Would give you credit, linking out to your recipe. Hi Brenda, I have a question for you. I have been sugarfree for a couple of years now due to health reasons. Hi, Brenda! Lived next door to you way back. Love your website and FB page. My page is: NutritionThroughTheLifecycle. Check it out if you get a chance. Happy to have found you. Hi I have a question. I made the sugar free chocolate pecan pie for thanksgiving.
Only half of it was eaten. Can I freeze the other half? Read your article on the 3 sweeteners that you use. What are your thoughts on xylitol? Thanks, Deb. Hi, I have a question. Please help me understand this so I can make better decisions on what type of natural sugars to take in since I like sweet foods alot lol thanks!
I love them! Have a very large pot of water warmed to F. The large pot of water helps keep the water temperature stable. If the water goes over F for long, the whites will begin to cook.
Immerse eggs gently in the pot of F water. I was searching for a sugar-free salsa and found your site. I have recently decided to quit sugar and find that many everyday things that I did not think have added sugar… thank you for your site…. I found your site when I was looking for a sugar-free lemonade recipe on Yahoo.
I too am gluten and lactose intolerant. I think I might be hypoglycemic, but have not been diagnosed. I am also prone to yeast infections. I look foreward to finding recipes for usually sugar-filled comfort foods. Thank you! I love your site Brenda!
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So good looking foods: I am sugar free too,and gluten free too! Good bles you and your family? I came across your blog several weeks ago and I must say it is amazing! I felt very limited to the book outlining my eating plan and a blog by the same folks. I had one other website I liked and would stumble across a recipe from time to time.
Many, many of the recipes for sweets failed. I have made approximately 15 recipes from your site now and they have all been major successes.