A sugar-free diet plan is one that includes foods with less sugar or no sugar at all. Eating to much sugar is very dangerous when it comes to your health. High consumption of sugar to the body can lead to diseases such as Diabetes type 2 and Heart problems. Not only would your dental bill be high, but damages sugar can create to your body is not good.
Americans consume less sugar today than before, the consumption of sugar in the United States is still higher than in other countries, but it's coming down. Following a sugar-free diet plan is recommended when one wants to increase the chances of living longer.
How much sugar should you consume a day?
Sugar-free diet plans should not include added sugars to your modern diet. It is one of the most dangerous ingredients one can consume. Overeating is harmful to your health and connected to weight gain. So how much sugar should we consume per day? The American heart association recommends that men consume no more than 37 grams of sugar per day and for women, no more than 25 grams of sugar per day.
The American association recommends that men do not consume more than 150 calories of sugar per day and for women no more than 100 calories per day. A bottle of coke has 140 calories of sugar per day, so if you consume one bottle of coke, you would have destroyed all the sugar required for the day.
Foods to Eat on a Sugar-Free Diet Plan
It's important to know what foods to eat when you are on a sugar-free diet plan. These foods listed below have no added sugars and will keep you under the required sugar requirement for the day.
- Greek yogurt: Make sure that its plain yogurt, unsweetened yogurt contains only natural sugar, has no added sugar. Great for making smoothies and enjoying in between your meals.
- Apples: Most fruits contain sugar that's called fructose. Apples contain natural sugars that are good for you and have plenty of fiber.
- Peanut Butter: Peanut has plenty of healthy fats and proper nutrients. Avoid buying peanut butter with added sugars.
- Avocado: Avocados are high for your health. They contain healthy fats that your body can use for energy. They do not have any added sugars.
- Tossed Salad: A great salad with tossed vegetables that are natural and organic with no sugar content. Vegetables such as carrots, cucumbers, and lettuce do not have added sugar. They are also low in calories, which are great when it comes to losing weight.
- Grilled Salmon: Salmon is an excellent source of protein. When it comes to a sugar-free diet plan, salmon is a great fish to add to your diet plan. It tastes great, helps with muscle building, and has no sugar content.
Sugar-Free diet plan for Breakfast
Breakfast is the most important meal of the day. Doing research on the foods you eat for Breakfast is very important. They are many added sugars on breakfast foods. A sugar-free diet plan is essential when it comes to Breakfast because of the amount of sugary foods breakfast meals have. Foods
Foods such as cereals, coffee pastries, bread, and oatmeal have added sugars and should be avoided when one is on a sugar-free diet plan. The best way to start your day in the morning is by eating sugar-free foods. Fruits, whole wheat bread, No sugar added oatmeal, peanut butter are great examples of meals that sugar-free and tasty.
Benefits of Sugar-Free Diet Plan
- Help with weight loss and obesity
- Sugar-free diet plan reduces the risk of getting type 2 diabetes
- A better mood through the day
- The diet lowers the risk of inflammatory digestive problems such as Crohn's disease, irritable bowel disease, intolerance to gluten and Candida
- Reduces the risk of metabolic syndromes such as hypertension, heart disease, and atherosclerosis.
- The sugar-free diet plan also lowers the risk of cancer and liver disease
- No kidneys stones, ovarian syndrome, peptic ulcer, PMS, hemorrhoids, dementia and Alzheimer's disease
To reduce sugar intake and deal with your cravings is a big problem for the majority of people. This is true when it comes to losing weight and changing to a healthier lifestyle. To reduce your cravings, follow the following steps:
- Eat more protein in your sugar-free diet plan.
- Add healthy fats to your diet
- Eat more fiber
- Try to eat more sour foods to counter the sugar cravings
- Make sure to read all the nutrient labels before purchasing foods. If foods have high sugar content or added sugar, avoid buying that product.
Low Carbohydrate Sugar-Free Foods
These are the foods to add to your sugar-free diet plan:
- Grass feed meat such as beef and lamb
- Poultry such as chicken, turkey, and duck
- Protein powders such as collagen, whey protein, or pea protein
- Beans, legumes, and lentils for the digestion system
- Fish such as tilapia, salmon, tuna and mackerel
- Tempeh or Organic Natto
- Raw milk with no added sugars or dairy like greek yogurt
- Cheese with no artificial flavors or added sugars
High Fiber Foods for Sugar-free Diet Plan
- Chia Seeds and flaxseeds
- Coconut Flakes
- Beans such as Adzuki, lentils, lima, split, mung and Black beans
- Whole grains such as brown rice, whole wheat bread, oats, quinoa, buckwheat, teff and faro
- Fruits that have moderate amounts of sugar such as apples, pears, figs, grapefruit, bananas, oranges, and watermelon. These are all high fruits
A sugar-free diet plan is great when one wants to change their lifestyle for a better. Not only will you improve your overall health, but it is also more comfortable for you to lose weight as well.