Because our modern world makes it extraordinarily difficult to limit added sugar, this has spurred a sort of anti-sugar movement, with a focus on diets with minimal sugars, sometimes referred to as a no-sugar diet. “The process of converting food to energy can be disrupted by eating too much refined sugar, and is the root of metabolic dysfunction that precedes chronic disease,” says Robin Foroutan, MS, RDN, HCC, Integrative Medicine Dietitian and spokesperson for the Academy of Nutrition and Dietetics. “This disruption in metabolism from over-consuming sugar manifests as insulin resistance, which most people know is the precursor to type 2 diabetes, but it’s also linked to the development of other chronic conditions like cardiovascular disease, kidney disease, non-alcoholic fatty liver disease and Alzheimer’s disease.” According to Foroutan, there’s no set definition of a a no-sugar diet, but it usually means cutting out all added sugar.“Some versions also cut out refined starches that have a high glycemic index, like pasta and wheat flour. Most versions allow for naturally occurring sugar from fruit, starchy vegetables and root vegetables,” says Foroutan.
What is the difference between added sugar and natural sugar?
These two terms can often get confusing, and many people don’t know the real difference between them. “Added sugar is any kind of sweetener that is added to a food, versus natural sugar which is naturally present in a food,” says Foroutan. “For example, the fructose that naturally occurs in fruit is a natural sugar. Honey and maple syrup are also natural sources of sugar, but when they’re added to a food, they are still technically considered added sugar, even though they’re better choices.” She adds that classically, sugar is derived from sugar cane or sugar beets, refined and then used in or food. But these days, the market is also flooded with other kinds of sweeteners like coconut sugar, brown rice syrup, and tapioca syrup. “We’ve also got corn syrup and high fructose corn syrup and other more highly processed, less desirable sugars, as well as nonnutritive chemical sweeteners,” says Foroutan. “When we hear about a no-sugar diet, or when people want to reduce their added sugar intake, sugar from all of these sources come into play. All of these sugars count as added sugar even though some are better choices than others.”
Benefits of a no-sugar diet
If you choose to minimize your added sugar intake, there are a lot of great health benefits. These include:
An easier time controlling your weight
“Very often, sugary foods travel in the company of unhealthy fats, as in muffins, pastries, and so on,” saysBonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It—Taking You from Label to Table. “By watching your sugar intake, you might find an array of healthier options that weigh in at lower calorie levels (but that’s not always the case!)”
Improved focus and attention
“For some, added sugar can have a big consequence to focus and attention,” says Foroutan. “This connection can be really difficult to notice unless you take added sugar completely out of the diet for a few weeks and then reintroduce it to compare.”
Better blood glucose levels
“Sugar could wreak havoc on blood glucose levels, so curtailing your intake of added sugar could help keep your numbers in check,” says Taub-Dix.
Improved gut microbiome
Sugar feeds candida, yeasts, parasites and other unfriendly gut microbes. Too much sugar (and processed, high glycemic starchy foods) in the diet can encourage an overgrowth of these microbes to the extent that they become inflammation-producing pathogens," says Foroutan. “If your gut is inflamed, you are inflamed. An out of balance can have a wide range of consequences, including digestive symptoms like gas, bloating, diarrhea or constipation, leaky gut syndrome, brain fog, acne, recurrent yeast infections, reduced immune function, worsened allergies, eczema, skin rashes, and unusual weight gain or trouble losing weight.”
More energy
“Too much sugar in the diet spikes blood sugar. Over time, blood sugar highs and lows stresses the body and can make you feel tired,” says Foroutan. “This adds to adrenal stress, which can make you feel even more tired and draggy or tired and wired. Once you get off the blood sugar rollercoaster and stabilize insulin and blood sugar levels, energy spikes and crashes are replaced with more steady, sustained energy.”
How to cut back on sugar
“You don’t have to avoid all added sugar forever, but it is important to know how added sugar affects you so you can feel your best,” says Foroutan. “It’s worth the effort because reducing total sugar intake improves overall health and longevity.” Here are some easy, actionable tips to help you decrease the amount of sugar in your diet.
Check the food label and look for “added sugar”
In 2020, the Food & Drug Administration (FDA) started to include “added sugar” to Nutrition Facts labels. “Now that food labels have been updated, it’s easier than ever to spot those foods that contain lots of added sugar,” says Taub-Dix.
Become aware of and remove obvious sources of added sugar
“Start with taking out obvious sources of sugar, like the sugar you put in coffee or tea, sodas and sugar sweetened beverages, desserts, candy and sugary snacks,” says Foroutan. “Swap those out for fruit, unsweetened beverages or naturally sweet beverages like herbal tea.”
Check the label for words that mean sugar—especially those that end in -“ose”
“Words like fructose, glucose and sucrose are other ways to spell sugar, so become a label reading sleuth and you’ll keep your sugar intake down,” says Taub-Dix.
Eat more whole foods
“Focus most of what you eat around whole, minimally processed foods. Flood your diet with vegetables that are high in fiber to help you feel full and protein that can surprisingly help with sweet cravings,” says Foroutan. “Choose minimally processed whole grains, root vegetables and starchy vegetables as a source of slow-burning carbohydrates, and have fruit for dessert.”
Try an elimination diet for one month
“Try removing all added sugar (fruit doesn’t count) for one month and see how you feel,” says Foroutan. “Then add small amounts back and compare. When it comes to added sugar, the less you consume, the better for health and wellbeing.” Next up: How to Avoid Sugar Withdrawal.
Sources
Robin Foroutan, MS, RDN, HCC, Integrative Medicine Dietitian and spokesperson for the Academy of Nutrition and DieteticsBonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It—Taking You from Label to Table.
