Quick Guide to Added Sugar and the Benefits of a Low Sugar Diet

If you're preparing to make healthy changes to your diet, you may have heard of a low-sugar diet or eating plan. There are a number of health benefits that come with reducing the amount of sugar you consume. Whether you want to lose weight, improve the health of your skin, or prevent certain health conditions, a no added sugar diet could be part of the solution. Learning which foods fit into this diet plan and looking out for sources of added sugar will help you come up with a delicious and nutrient-dense menu that will help you reach your goals.

What Is Added Sugar?

Added sugar refers to sugars that are added to food either as a preservative or flavor enhancer. Any sugar that is not naturally present in a food or beverage is an added sugar. This includes table sugar, honey, corn syrup, high fructose corn syrup, fruit juice concentrate, or honey.

What is a Low Sugar Diet?

A low sugar diet or a low carb sugar diet is an eating plan that does not include foods that are filled with sugar. Foods to avoid include candy, ice cream, baked goods, and processed foods that are preserved with sugar. Beverages with added sugar, such as coffee drinks and fruit juices, are restricted or significantly reduced on a low or no sugar diet.

If you've eliminated most sources of sugar from your diet and don't notice improvements in your health as quickly as you hoped, you may be wondering, "What is considered a low sugar diet?" While getting rid of obvious sources of sugar like candy and baked goods can help with weight loss and energy, it's also a good idea to minimize natural forms of sugar. Fruit contains fructose, a natural sugar that contributes to the pleasant taste of fruit. However, eating too much fruit can raise the body's glucose levels and lead to sluggishness, headaches, and belly fat that is difficult to lose. So, if you're on a low carb sugar diet, choose fruits that are high in fiber, such as apples and pears, more than high-sugar fruits like mangoes and bananas.

What Are the Benefits of a Low Sugar Diet Plan?

When you follow a no added sugar diet, you'll likely start to see and feel the benefits within a couple of days. One of the main reasons people choose to adopt a low sugar low carb diet is to increase their energy levels. Consuming too much sugar often leads to higher energy levels for a few hours followed by an energy "crash" characterized by sluggishness and brain fog. This keeps many people in a cycle of consuming sugary foods to keep their energy levels up at work or school. When you're eliminating or reducing sugar in your diet, your energy levels can remain steady throughout the day.

Eating less sugar can also lower your risk of certain serious conditions, such as heart failure, liver disease, and type 2 diabetes. When there is too much sugar in the bloodstream, the body overworks itself and organs like the liver and heart can't function efficiently. Low sugar eating plans can also help to treat or prevent depression since replacing sugar foods with nutrient-dense meals feeds the brain and helps regulate your mood.

How Long Does It Take for a Low Sugar Diet to Lower Blood Sugar?

It can take as little as two weeks for your blood sugar levels to be reduced when you follow a low or no sugar diet. If you're following the eating plan consistently, you may notice steady glucose levels for up to six months at a time

.In addition to eating a balanced diet that is low in sugar, you can also keep blood sugar steady by exercising for at least 30 minutes a day. Eating high-protein snacks throughout the day can curb your sugar cravings and choosing carbs that are naturally low in sugar like the ones available from The Sola Company can help you consistently achieve your wellness goals.

← Back to Blog