1. Eat Natural Foods
Avoid processed foods, which may contain refined sugars or additives. Fresh vegetables and fruits, lean meats and whole grains contain very little natural sugar. Of course, some natural foods produce larger amounts of glucose in the body. These include root vegetables, corn, white flour, honey, bananas and pineapples. Canned vegetables, packaged fruits and fruit juices usually contain loads of added sugar, so look instead to fresh choices.
2. Look Up Food on the Glycemic Index
Check the glycemic index (GI) to see how food affects your blood glucose. When trying to avoid all sugar in your diet, you should look for ingredients that fall low on the list. The GI lists foods only by how quickly they cause the blood glucose to rise. When two foods fall on the same level, choose the one that offers the most nutrition and least fat. A brownie and a potato affect blood sugar just as quickly, but a potato will always be the healthier choice.
3. Beware of Additives
Become familiar with the additives in food, which may be sugar in disguise. Many common foods and beverages contain high-fructose corn syrup. Glucose, fructose, sucrose, barley malt, malt syrup, molasses, honey, dextrose, sorghum, maltose and maltodextrin are also types of sugars. To avoid all sugars, you should also keep an eye out for lactose or milk sugar, which is a naturally occurring sweetener in dairy products. If you have diabetes, the consumption of any of these additives can cause your insulin levels to rise rapidly.
4. Avoid Temptation
As you try to avoid sugar in your diet, you will probably run into some temptation. Use your best judgment when you decide to splurge. An occasional candy bar may not cause you to gain weight or your diabetes to worsen, but it may lead to further cravings. By avoiding all sugars, all the time, your body will stop craving sugar.
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