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Low-Sugar Diet

by
author image Janet Renee, MS, RD
Janet Renee is a clinical dietitian with a special interest in weight management, sports dietetics, medical nutrition therapy and diet trends. She earned her Master of Science in nutrition from the University of Chicago and has contributed to health and wellness magazines, including Prevention, Self, Shape and Cooking Light.
Low-Sugar Diet
Pile of sugar Photo Credit Jan Sandvik/iStock/Getty Images

If you're like most Americans, you consume too much sugar. Your body needs sugar, but over time, consuming too much can lead to issues such as insulin resistance, weight gain and type-2 diabetes. Your doctor may recommend a low-sugar diet if you need to lose weight, lower your triglycerides or help manage your diabetes. A restricted-sugar diet not only limits sugars but emphasizes lean protein, healthy fats and good carbs, such as vegetables and fruit.

The Bitter Truth

Low-Sugar Diet
Organic farmer's market stall Photo Credit Baloncici/iStock/Getty Images

A low-sugar diet focuses on limiting added sugars, particularly those found in processed and junk foods. If you're just getting started, limit added sugars to 100 calories per day if you are female and 150 calories for men. Tips for reducing your sugar intake include cutting back on foods such as cookies and cakes and eating more fruits and vegetables. Replace sugar when baking with extracts such as vanilla and almond. Cut down on sodas and other sugar-sweetened drinks. Replace sugary breakfast items with foods such as oatmeal with fresh cut fruit. By making gradual, continuous changes, you can reach your goal of eating less sugar.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
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