Whether you have Type 2 diabetes, want to lose weight or are looking to make some healthy lifestyle changes, here are eight facts about following a sugar-free diet you need to know before you start.
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What is sugar?
Sugar is a type of carbohydrate that our cells use for energy. Our bodies also break most starches down into sugars. It’s almost impossible to go sugar-free entirely because almost everything contains at least a small amount of sugar – even milk.
1. Decide what a sugar-free diet means to you
- For most people, going on a sugar-free diet means cutting out refined sugar, so unrefined natural sugars like raw honey or maple syrup are acceptable.
- For others, going sugar free means cutting out any sources of added sugar. This means avoiding sources of simple sugars like honey and crystallised sugar, but still eating food that naturally contains sugar, like fruit.
- Some people are stricter and treat anything with sugar in it as forbidden – even fruit.
- Whatever you decide, consult a registered dietitian or your GP before making a decision about your health and diet.
2. Avoid simple sugars as much as possible
Simple sugars – like those we find in sweets and honey, the sugar we use to sweeten drinks and bakes and fructose – the sugar found in fruit, raises blood glucose levels quickly.
Generally, the more complex a sugar or starch is, the harder your body has to work to break it down. That’s why dietitians recommend avoiding refined carbohydrates and sugars and choosing wholegrain starches such as rice, oats, rye and quinoa instead.
ALSO TRY: This delicious curried quinoa with apple and spinach recipe
3. Opt for unrefined carbs
Even though they all get broken down into simple sugars and converted into energy, more complex carbs from unrefined foods help to keep blood sugar levels stable.
Although some can be high in sugar, fruit and veggies also provide essential nutrients and fibre to keep our bodies healthy and prevent disease. Some of the best low-sugar fruits and veggies include:
- Strawberries
- Blueberries
- Cucumbers
- Avocados
- Peaches
- Spinach
- Mushrooms
- Bell peppers
- Melon
- Grapefruit
- Oranges
4. It’s all in the food label
In South Africa, if a product says ‘no added sugar’ it can’t contain any added sugar, not even from syrups like honey, molasses or fruit juice concentrate. But that doesn’t mean the food doesn’t have any sugar in it, because it may naturally contain sugar. Understanding food labels can be confusing, but once you know what to look for on a food label, it gets easier.
5. Avoid obvious sugars
Cut out the obvious sugar-laden culprits like fizzy soft drinks, fruit juices, sweets, jam, chocolates, cakes and pastries. But you also need to be aware that high levels of hidden sugars in unexpected products like tomato sauce, sweet chilli sauce, salad dressing, flavoured yoghurt, peanut butter, dried and canned fruit, most breakfast cereals, energy bars, alcohol and in fact most processed foods. Here’s our round-up of the best places in SA to shop for sugar-free goodies.
6. Sneaky sugars to look out for
Manufacturers often try to disguise sugar by calling it something else. Keep a look out for hidden sugars on food labels such as:
- Dextrose
- Maltodextrin
- Fructose
- Maltose
- Sucrose
- Lactose
- Glucose
- Mannitol
- Sorbitol
- Fruit juice concentrate
- Anything with the word “syrup” (for example corn syrup)
ALSO SEE: Healthy sugar swaps to satisfy your sweet tooth
7. Swap sugar for healthy sweeteners
If you’re eating less sugar to lose weight, sweeteners like xylitol and stevia are great low-kilojoule substitutes. However, if you’re trying to curb a sweet tooth, rather cut sweeteners out, as they can trigger cravings. The less “sugar” your taste buds get used to, the better in the long-run.
8. Avoid processed food
Proponents of a sugar-free diet recommend avoiding processed foods altogether in favour of an all-natural diet. While that might seem daunting to most time-pressed people, try where possible to prepare your own freshly made food — that way you know exactly how much sugar is going into your meals.
ALSO SEE: Our popular, low-sugar, 2+1 diet
DISCLAIMER: Before starting any diet, you should speak to your doctor. You must not rely on the information on this website/newsletter as an alternative to medical advice from your doctor or other professional healthcare provider.
