Sugar can play a major role in your decision to follow a restricted-calorie diet, especially if you regularly consume sweetened beverages and sugary foods. The American Heart Association recommends that women consume no more than 100 calories a day in added sugar. For men, the recommendation is 150 calories. These limits will reduce the consumption of empty calories which can increase your risk for obesity and heart disease.
Benefits
The important thing to remember is that sugar is not bad of itself, especially when following a restricted-calorie diet. Sugar is an easily digested form of energy to fuel all life processes including metabolism and physical activity. The key is to maintain the correct levels of sugar for proper body function while not compromising on nutritional intake. Sugar or carbohydrate sources include several healthy diet options including fresh fruits and vegetables. Your focus will be on nutrient-dense sources.
Effects
Sugar level maintenance is essential for two reasons. First, with restrictions on your diet, you have a limit on the foods you can eat. Second, stabilizing sugar levels can help avoid spikes and drops in blood glucose which can lead to overeating. One of the best ways to maintain blood sugar levels is to eat frequent meals throughout the day. This way, your body always has a reliable source of energy which will reduce cravings and the temptation to overeat.
Glycemic Index
Another consideration with a restricted-calorie diet is the type of sugars you consume. The effect in which carbohydrates have on blood sugar is measured through the glycemic index. Some foods such as starches cause spikes in blood sugar as they are metabolized. The Diabetes Mall has a handy guide to the glycemic index of common foods to help you make better choices for stabilizing your blood sugar. Foods with a glycemic index below 55 are considered low-glycemic foods.
Considerations
Reducing sugar in your restricted-calorie diet can be difficult at first, especially if you typically eat a lot of sweets. Replacing nutritionally-deficient sources such as baked goods with fruits will help lower your sugar intake while provide the necessary vitamins and minerals for good health. Water or club soda can easily replace soft drinks. It begins with making good choices to control your sugar levels.
Prevention/Solution
Simple sugars such as cane or brown sugar can cause elevated blood glucose levels. The U.S. Department of Health and Human Services provides information regarding the sources of added sugars to the American diet to provide further guidance for following your restricted-calorie diet. The agency estimates that regular soft drinks provide about one-third of additional sugars in the average American diet. For a healthy diet, you can limit these common sources and restrict your diet to choices which provide better nutritional value.
