Saturday, November 27, 2021

How To Get Started With A Sugar-Free Diet

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If you have a sweet tooth then that’s absolutely normal. Everyone may have this tendency. However, what isn’t normal is the excessive sugar-intake in the body. This can happen, even when you think you’re not exceeding your use of sugar. You may not be aware of the many unchecked sugar content in your daily meals which you may otherwise believe to be sugar-free because its organic. In reality though, sugar can be found in natural sources such as fruits, milk, and even in your preferred grains.

Furthermore, aside from the natural sources of sugar, it’s also not a secret you’ve got to cut down on artificial sources. For instance, there may be no need to have a caramel and whipped-cream laden coffee every single morning. Your body would enjoy so many health benefits, once you start living a sugar-free life.

But, while this is a healthy goal to have, it’s also often easier said than done. Especially if you’ve gotten dependent on it—change will not happen overnight. However, embracing a sugar-free diet is one that you may do gradually.

That said, here are some insightful tips on how you can get started with a sugar-free diet:

  • Start Gradually

Remember you’re still starting out. If your body has gotten used to so much sugar intake, you can’t expect it to be able to let go of sugar in an instant. Otherwise, you’re more likely to crash back to your old habits when you suddenly crave for it.

Even if you have to start gradually and take it slow, remember progress is still progress. Take it one meal at a time, until eventually, your body gets used to not having any sugar intake at all.

Here are some tips to keep you on the right track:

  • Apart from doing it one meal at a time, you can also keep your sugar intake only to your fruits;
  • Choose whole wheat bread, pasta, and other grains that don’t have any sugar in it;
  • Put less sweeteners in your coffee or tea, even if this sweetener is natural;
  • Replace your sweet wine or beer with clean crafted wine, if you still need that regular dose of alcohol.
  •  Learn A Few Sugar-Free Breakfast Recipes

One of the meals in the day that could seriously have so much sugar laden in it is your breakfast. This is when you’re usually in a rush, and you might just immediately whip out what you find in the fridge. For instance, cereals. If you’re not careful, however, your usual cereal and milk combo could be giving you so much more sugar than what you actually need.

It helps to learn a few sugar-free breakfast recipes, so you know what to whip out for the day. Plus, these are also fuss-free, while others can be prepared the night before. Eventually, you’ll no longer have to buy cereals.

Here are a few of these recipes:

  • Overnight oats, made out of oats, almond milk, almond or any fruit, chia seeds and cinnamon;
  • Avocado banana smoothies, which keeps you feeling full minus the sugar and calories, as it’s packed with protein;
  • Peanut butter oatmeal, which contains only oatmeal, unsweetened peanut butter, unsweetened cocoa powder and almond milk.

  • Read Product Labels


If you haven’t started on this habit yet, now’s also a good time for you to get on the practice of reading product labels. That way, you know precisely how much sugar is in each item that you’re buying. This helps put everything in perspective.

There are many different names used for sugar on labels, and some of the more common ones are:

  • Honey;
  • Cane sugar;
  • Demerara;
  • Brown sugar;
  • Sucanat;
  • Corn syrup;
  • Panela;
  • Evaporated cane juice;
  • Turbinado;
  • Invert sugar.

You may not be aware of it, but many supermarkets food are heavily sugar-induced. If you want to cut it out of your diet completely, you’ve got to be more conscious about this choice. The easiest way is always to select those that are labeled as ‘sugar-free’ or ‘gluten-free’.

  • Cut The Obvious Sources

When you think about the meals you take in a day, surely there are obvious sources of sugar that you have to cut down on. You don’t even need to check the label, to know that they’re filled with sugar. So, whenever you’re out, or for every meal, make that effort to decide wisely. That means cutting down on the obvious sources of your sugar.

These include:

  • Frozen treats like ice cream;
  • Breakfast pastries like muffins and coffee cake;
  • Baked goods like cake.
  • Avoid Simple Carbohydrates

A part of starting a sugar-free diet also means avoiding simple carbohydrates. These would include your white flour, white rice, and white pasta.

The danger with these kinds of food is, the body breaks down simple carbohydrates fast, turning them into sugar. This can be that top factor that leads to your spike in blood sugar levels.

An effective way to avoid simple carbohydrates is to replace these with whole wheat options.

  • Avoid Artificial Sugar Or Sweeteners

If a beverage you’re drinking doesn’t have any sugar content in it, then good. Take it in that way, and don’t add any artificial sugar or sweeteners. The danger with this is, artificial sugars are a hundred times stronger than real sugar is, which tricks your mind into believing that you’re actually eating sugar.

In the long run, these can only trigger your cravings even more, which can hurt the healthy eating plan that you’re trying to stick with.

  • Don’t Drink Sugar

Now that you have so much control over your food, don’t waste it by jumping back to unhealthy and sugar-laden drinks. Remember the most significant sources of added sugars in a diet come from sugary beverages. These include artificial fruit juices, soda, and sweetened tea.

Whenever you feel thirsty, make it a point to choose water as your beverage of choice. This can keep you full, and curb your cravings, without actually taking in too much unnecessary sugar.


With these tips, you can start to reduce the sugar in your diet. If you’re looking for a healthy change to implement in your life, it’s a good idea to start with reducing your unnecessary sugar intake. Eventually, once you get used to not having it, you can live sugar-free life. Whether it’s simply to lose weight or to go on the bigger picture of living a healthier life, the benefits you can enjoy from staying away from sugar are undeniably numerous.

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