Self Help
Why You Should Try a Low Sugar Diet – What You Need To Know
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Are you wondering why people are constantly encouraged to eat a low sugar diet? Well, eating too much sugar can have negative health effects, from putting on weight to an increased risk of diabetes and heart disease. By following a low sugar diet, you can give your self-care a boost, help yourself achieve a happier, healthier lifestyle and reduce your cravings for unhealthy sugary snacks. Read on to find out more.
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Explore the Benefits of Reducing Sugar Intake
Eating a diet that is low in sugar can give you a number of benefits. From improving your sleep, increasing your energy levels and decreasing your risk of developing diabetes and other chronic diseases, cutting back on your sugar intake is essential to boost overall health and wellness.
Thinking about the food you eat helps you to take better control over your cravings for unhealthy snacks. Additionally, cutting down on sugary foods reduces empty calories that do nothing for your health, but only add extra pounds.
Let’s look at this in a bit more detail.
5 Health Benefits of a Low Sugar Diet
1. Improved Heart Health
Reducing your sugar consumption can have a positive impact on your heart health. Too much sugar and sugar-sweetened drinks in your diet has been linked to an increased risk of hypertension and coronary artery disease, both of which can lead to a bigger chance of stroke or a heart attack. By reducing the amount of sugar you consume, you can decrease this risk and keep your heart healthy.
2. Reduced Risk of Diabetes
Research has shown that eating too much sugar can lead to Type 2 diabetes. Cutting it out of your diet can help you control your blood glucose levels. This will bring down the likelihood of developing insulin resistance, and lower your risk for diabetes by helping to prevent obesity.
3. Lower Blood Pressure and Cholesterol Levels
One reason why a low sugar diet is a good idea is because it can help to reduce your blood pressure and cholesterol levels. High levels of sugar in your diet may increase overall triglyceride levels which are associated with an increased risk for heart disease. Eating less sugar could result in lower cholesterol, as well as a reduction in blood vessel inflammation or narrowing. All of which help to reduce your risk for heart disease.
4. Enhanced Immunity and Inflammation Reduction
Reducing your consumption of sugar is also associated with a stronger immune system and inflammation reduction. Studies have found that sugar suppresses immunity by slowing down the production of white blood cells. It also increases your levels of chemicals that can trigger inflammation in your body. By decreasing your sugar intake you can help to reduce inflammation throughout your system. This has been linked to a number of health conditions such as an increased risk of developing heart disease and stroke.
5. Weight Loss and Improved Metabolism
Is a low-calorie diet good for weight loss?
So you are probably wondering does a low sugar diet really work? Does it give you good weight loss results? Yes! Research on weight loss has shown that reducing the number of calories that you eat each day can reduce your weight significantly. However, the best combination is to reduce your calorie intake and exercise as well.
It is important to point out that reducing your sugar intake too fast can have a negative effect on your health so it’s really important to do it properly.
Reducing sugar intake gradually can be a superb way to help you reach your weight loss goals. Eating too much sugar can cause serious metabolic issues, so reducing extra sugars will also help your metabolism in the long run.
When sugars are consumed in excess, they are stored as fat. Cutting down on sugar helps regulate your metabolism. This way your body gets the most efficient use out of what you eat, therefore helping you to maintain a healthy weight.
Right, so now that you know why you should reduce the amount of sugar you eat, let’s take a look at how you should do it.
11 Ways to Reduce Your Calorie Intake Gradually
It can be very challenging to reduce your sugar intake drastically overnight. I know because I’ve tried on numerous occasions. So, to make the switch easier, try to gradually reduce the amount of sugar in your diet. Here are 11 ways to reduce your calorie intake:
1. Start by replacing sugary snacks with healthier alternatives such as fruits, nut, seeds and oatmeal. Although some fruits can be very high in sugar too so be careful.
2. Then, choose healthy options when you are eating out (many restaurants now put the number of calories in each dish on the menu) and order drinks without added sugar. Divide larger portions into two and share with someone if it feels right.
Another option, if the restaurant lets you, is to ask for a container for half your meal or for leftovers for later if you don’t finish it all.
3. If you are craving something sweet, try dark chocolate instead of a candy bar (this works really well). Your brain is tricked into thinking you have had a treat because it is chocolate but actually the dark chocolate contains very little sugar if it is above 70% cocoa.
4. Replace ingredients high in sugar with natural sweeteners like stevia in baking recipes. There are many artificial sweeteners on the market and some are more natural than others. It’s best to try a few before you throw them into a cake you are making as they can have a bit of an unusual after taste. If you don’t fancy using artificial sweeteners, I find honey is a great natural option.
Understand what sugar you are eating…..
5. Identify sources of hidden sugars in your diet. Many processed and ready-made foods contain high quantities of added sugar, which can be sneakily disguised under different names. Watch out for ingredients like corn syrup, dextrose and fructose – all of these are forms of sugar that don’t always appear obvious. Reading food labels carefully is vital for anyone attempting to reduce their sugar intake. Get into the habit of looking at labels when you are doing your weekly shop.
6. Plan healthy meals and snacks that contain low sugar alternatives. Planning meals and snacks that contain lower amounts of sugar is a great way to reduce your overall dietary intake. A Keto diet plan could be the perfect solution for you.
Here are 5 highly recommended low sugar diet books to get you started:
Davina’s 5 Weeks to Sugar-Free: Yummy, easy recipes to help you kick sugar and feel amazing
The 8-Week Blood Sugar Diet: Lose weight fast and reprogramme your body
Find alternatives…..
Swap sugary, processed food for whole grains, fruits, vegetables and lean proteins. As I mentioned before try to go for healthy alternatives to replace traditional sweets such as dark chocolate, nuts and seeds.
When snacking on high-sugar items, be mindful of portion control so you don’t overindulge on added sugars that can add empty calories to your day.
7. Eat whole foods. Eating whole foods is a great way to keep calories down and make sure your body is getting the nutrition it needs. Whole foods are those that have been through minimal processing, lean proteins, whole grains, legumes, nuts, and seeds.
Whole foods are nutrient-dense and are typically low in calories, making them perfect for low sugar diets.
8. Pay attention to portion sizes. As I mentioned previously it’s important to pay close attention not only to what you’re eating, but also how much. Be mindful of how many calories are in each portion and stick to the recommended serving size.
Also keep in mind that calorie information is often listed on food labels, so make sure you’re paying attention to this number.
9. Incorporate more vegetables and fruits. Fruits and vegetables are packed with important vitamins, minerals, and antioxidants. They also tend to be low in calories, which makes them perfect for any type of diet even when you’re trying to cut back on calories.
Aim for a minimum of five servings a day including fresh, frozen, or canned fruits and veggies. For example: eat a piece of fruit as a snack, add some sliced peppers to your sandwich at lunchtime or have a mixed salad for dinner. All super healthy options that won’t overload your body with too much sugar!
Plan ahead…..
10. Meal prep for healthy meals on the go. Preparing your meals ahead of time can be a great way to keep you on track with your low-calorie diet. If you have more time to plan then you are more likely going to choose a healthy option.
One idea would be to bake or grill a big batch of lean proteins, like chicken breasts, for the entire week and divide them into individual containers. You could also steam some vegetables such as brussels sprouts and make a huge container of quinoa or brown rice that you can portion out over the course of the week.
Having these healthy meals already prepared makes it easier to stick to your diet when you’re in a hurry or feeling tired!
11. Avoid Processed Foods with Added Sugars and High Fats. Processed foods are usually high in added sugars, fats, and salt. This type of meal can make it really difficult to stick to a low-sugar and low-calorie diet! Do your best to avoid them. I know they taste yummy and are quick to heat up, but they really aren’t that good for you.
Instead, you should focus on whole-grain carbs such as brown rice, quinoa, millet and oats; proteins like lean meats, eggs and fish; fruits and vegetables; legumes such as beans, lentils and peas; unsalted nuts and seeds; healthy fats such as avocado and olive oil.
Filling your diet with these healthier foods will help you to consume a low-calorie diet while still meeting all your nutrition needs.
Monitor Your Progress and Celebrate Your Successes Along the Way
Make your life that little bit simpler with one of these highly recommended Calorie Intake Tracker Journals:
Clever Fox Fitness & Food Journal – Nutrition & Workout Planner for Women & Men
Pinch of Nom Food Planner: Everyday Light
A5 Slimming Diary, Diet Diary, Food Log Journal
Final thoughts
Hopefully after reading this you can see clearly why you should try a low sugar diet. And I hope you feel like giving it a go.
You won’t see the benefits of a low sugar diet overnight, so it’s important to monitor your progress along the way. Keep track of your meals and snacks each day and focus on mindful eating by consciously reducing your sugar intake.
When you have a successful week or month, remember to celebrate those wins too – whether it’s a longer trail run or lower cholesterol levels, make sure to take time to recognize the progress you’re making in reaching your health goals.
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Rachel Mills
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