Sugar Free Diet Plan
Following a sugar-free diet is a great way to improve your health. Sugar-free diet plan can help control your blood sugar levels and avoid serious health problems. It is extremely essential for people with diabetes. When you are on a sugar-free diet you need to avoid sugar and sugar-containing products. Excess consumption of sugar can lead to all kinds of health problems including diabetes and obesity. Having sugar free diet is necessary when you are trying to lose weight.
Sugar Is Bad For You
Sugar is bad for you because it contains empty calories, which can lead to weight gain. All unused empty calories are stored in the body as fat. Sugar is a simple carbohydrate that raises blood glucose levels quickly to high levels which causes the growth hormone, insulin, to spike. There is no question that blood sugar spikes leading to insulin spikes are the pathway to obesity. With a sugar free diet plan, you are keeping your blood sugar in a normal range without those high blood sugar and insulin peaks. Studies have shown that high sugar intake not only leads to high blood pressure, but can also be linked to cancer, brain damage and heart disease.
Cravings for Sugar
Sugar cravings can be very powerful and hard to overcome. Numerous studies have shown that sugar can be addictive for some people. Luckily, you can control your sugar cravings by eating fresh fruits and vegetables. Satisfy your sweet tooth with naturally sweet fruits and vegetables such as apples, carrots, berries, sweet potatoes, oranges, beets and bananas.
Sugar cravings can be a sign of unbalanced blood sugar levels. To keep your blood-sugar levels stable, eat smaller but more frequent meals throughout the day. A lack of protein is another factor that can cause sugar cravings, so make sure you are eating plenty of healthy protein-rich foods. It also can be a sign of dehydration. Try to drink enough water during the day to stay hydrated.
Sugar Free Food List
- Fruits: Apples, Bananas, Oranges, Pineapples, Plums, Lemons, Grapes
- Berries: Blueberries, Strawberries, Cranberries, Raspberries
- Vegetables: Carrots, Beets, Potatoes, Onions, Tomatoes, Broccoli, Spinach
- Dairy: Low-fat Milk, Yogurt, Cheese, Eggs
- Whole-grains: Oats, Brown Rice, Quinoa, Millet, Bulgur, Barley
- Meat: Turkey, Chicken, Beef, Lamb, Pork
- Fish: Trout, Salmon, Tuna, Halibut
- Drinks: Plain Water, sugar-free Tea, sugar-free Coffee
- Avoid any kind of sugar intake.
- Stay properly hydrated by drinking enough water.
- Avoid artificial sweeteners such as splenda, aspartame and saccharin.
- Drink water instead of sugary beverages.
- Include lots of fresh fruits and vegetables to your sugar-free diet plan.
- Learn to read labels to look for sugar in the ingredients list.
- Make sure to eat enough good quality protein.
- Try to eat small, frequent meals instead of three big meals each day.
- Avoid processed or refined sugars such as white rice, white bread, white potatoes and cakes.
- Avoid drinking alcohol, it contains sugar.
- Try drinking some green smoothies.