Whether you are looking to lose weight or balance your blood sugar levels, reducing your sugar intake can help get the job done. There's no recommended daily allowance or sugar, meaning it's not a necessary part of your diet. A low-sugar diet can help cut calories from your current diet for fast and effective results. Consult your doctor before making any drastic changes to your diet.
The Facts
Foods and beverages high in sugar contribute unneeded calories to your diet, which can lead to weight gain, according to the U.S. Department of Health and Human Services, or HHS. Reducing consumption of these items can help you lose weight. HHS lists examples of foods and drinks with added sugars, including soda, desserts, canned fruit and fruit juices. Sugar contains empty calories, meaning little or no nutritional value.
Sugar Nutritional Value
Added sugars contribute empty calories to your diet. Sugar contains only trace elements of calcium and potassium, according to the CalorieKing website, and so is not a significant source of any essential nutrient. Each gram of sugar contains about 4 calories, which can add up fast when you consume certain foods and beverages. For example, a 20-ounce bottle of soda can contain 60 or more grams of sugar, which is the equivalent of 240 or more calories.
Types
Diets that are proven to be healthy and effective for weight management will suggest limiting sugar intake. For example, the U.S. Department of Agriculture's MyPyramid Plan suggests consuming only limited amounts of sugar, as does the DASH Diet program created by the American Heart Association. Vegetarian diets and low-glycemic index plans also suggest consuming very little sugar. Most healthy diet plans, such as the aforementioned ones, suggest getting your sugar fix by eating all-natural sugars found in fruits and some vegetables.
Time Frame
Losing weight at a healthy pace is important. HHS recommends a maximum of 1 to 2 pounds of weight loss per week to ensure that your body can safely adjust to the change. Since losing 1 lb. of body weight is equivalent to a deficit of 3,500 calories, a healthy weight-loss rate is 3,500 to 7,000 fewer calories per week. By cutting back on your sugar intake and exercising on a regular basis, you can achieve this 500- to 1,000-calorie-a-day deficit.
Warning
Before starting any new diet program, consult your doctor, dietitian or nutritionist to ensure that it's the ideal choice for you. Although many diets have been proven to be safe and effective, such as the MyPyramid and DASH plans, this may not always be the case. Some people, such as diabetes patients, may have specific dietary needs; your doctor can inform you of any that may apply to you.
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