A no sugar added diet involves restriction of added sugars, or sugars that do not occur naturally in food. According to the American Heart Association, many people consume more added sugars than they realize. Since added sugars contain calories but not vital nutrients, they add "empty calories" to foods. Excessive intake of added sugars may lead to weight gain and impaired wellness. For best results, seek approval from your doctor before making significant changes to your diet.
Definition
A no added sugar diet is a diet free of sugars that do not occur naturally in foods. According to the American Dietetic Association, naturally-occurring sugars are found in foods such as dairy products and fruits. A food contains added sugars if the ingredients list contains cane sugar, brown sugar, corn syrup and high-fructose corn syrup, corn sweetener, fructose, dextrose, fruit juice concentrate, glucose, lactose, honey, maltose, molasses, raw sugar, sucrose or syrup. Since added sugars are typically found in processed foods, a no sugar added diet may contain primarily natural foods, such as fruits, vegetables, whole grains, lean meats and poultry, fish, legumes, dairy products, nuts, seeds and oils. In some cases, sugar alternatives, such as artificial sweeteners, are incorporated.
Function
A no sugar added diet may serve numerous functions. Since added sugars provide calories virtually devoid of nutrients, according to the American Heart Association, you may opt to omit added sugars for health benefits or improved weight management. People with diabetes may choose a no sugar added diet for improved blood sugar management. You may also choose a no sugar added diet to reduce or eliminate processed foods from your diet. Parents who feel added sugars negatively impact their children's moods or behaviors may also restrict added sugars.
Benefits
A no sugar added diet can provide numerous benefits, if addressed appropriately. According to the Mayo Clinic, the best way to obtain proper nutrients is through whole, natural foods. A diet based on natural foods, such as fruits, vegetables and whole grains, can provide a broad range of vitamins, minerals and antioxidants that support a strong functioning immune system, and rich amounts of fiber, which supports positive digestive function, heart health and satiation between meals. By omitting added sugars and seeking healthy foods, more of your calories are likely to be nutrient-rich.
Challenges/Risks
If you omit all added sugars, you may feel deprived of some of your favorite treat foods, particularly if they include conventionally prepared pastries, muffins, desserts, candy or soft drinks. Artificial sweeteners, if incorporated into your no sugar added diet, may pose additional risks. Though artificial sweeteners, such as aspartame, saccharine or mannitol, are considered generally safe to consume in appropriate amounts, they may have adverse affects on blood sugar levels, according to the Mayo Clinic. Sugar alcohols, found in various sugar-free candies and other foods, can cause cramps, gas, bloating and other digestive symptoms if consumed in excess. While a no sugar added diet can contain primarily nutritious foods, salty foods, such as potato chips, and fried foods, such as French fries, may be consumed. If you eat processed snack foods, fast food or deep fried foods often, your risks for weight gain, cholesterol and blood pressure problems, type 2 diabetes and heart disease increase.
Suggestions
If restricting added sugars completely seems daunting, fear not. According to the American Heart Association, modest intake of added sugars, or roughly 100 calories worth for most women and 150 calories for adult men per day, is unlikely to hinder your wellness. Reducing foods rich in added sugars, such as soft drinks, candy, cookies, cake and ice cream, can improve your health, particularly if you increase your consumption of nutrient-rich foods, such as fruits and vegetables. Learning to prepare your own baked goods, sweetened with lesser amounts of sugar, sugar substitutes and/or naturally sweet foods, such as applesauce, can add enjoyment and reduce deprivation associated with a no sugar added diet. For specified guidance, discuss your dietary and wellness goals with a qualified health care professional.
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