All dietary sources of carbohydrates ultimately break down into glucose in the blood. However, sugars added to increase the sweetness of foods can lead to cravings for sugar. Added sugars come in several forms, including malt sugar, high fructose corn syrup, cane sugar, honey, raw sugar, beet sugar and barely malt. Naturally occurring sugars include fructose found in fruit and lactose found in dairy products. Avoiding highly processed foods containing added sugars can lead to weight control and reduced sugar cravings.
More Energy
A no-added-sugar diet can improve energy levels by keeping blood sugars stable and preventing the highs and lows that eating table sugar promote. Ideally, eat small meals every three to four hours to keep energy levels high. Choose natural complex carbohydrates such as brown rice, oatmeal, whole grain breads and fruits combined with lean protein and healthy fats to keep blood sugar levels consistent in the body. Drinking sodas or consuming sweets such as cakes and ice cream can cause blood sugar fluctuations and initial feelings of energy followed by fatigue.
Calorie and Weight Control
Refined and added sugars increase the calories in your meals and snacks without providing any nutrients. These sugars are called empty calories because they do not contain vitamins, minerals or fiber to help nourish your body and keep you feeling full. On the other hand, foods such as fruits, vegetables, legumes and beans provide your body with B-vitamins, Vitamins A and C and fiber. Feeling full prevents overeating and therefore aids in weight control.
Preventing Tooth Decay
When you eat too many added sugars, the bacteria in your mouth feed on the sugars that get stuck in your teeth, resulting in tooth decay. Limiting sweets and sticky foods that contain sugar can counteract the formation of cavities. Drinking water throughout the day and chewing sugarless gum may prevent both sugar cravings and cavities.
Reduced Cravings
Processed carbohydrates and added sugars can increase your desire for sweet foods. Ice cream, refined crackers, pies, sodas, cookies, frozen entrees and refined breads often contain added sugars. These foods are altered and processed during manufacturing, leaving less work for the digestive tract. Also, gastric transit time--the time it takes for the food to leave the stomach--is reduced when eating processed foods. Foods eaten in their natural forms with minimal processing are more satisfying, take longer to chew and digest and will keep your blood sugars stable.
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