Going sugar free can dramatically improve your health -- but it can be quite a challenge to avoid all the hidden sources of sugar common in the U.S. diet. According to Dr. Joesph Mercola, sugar might be the cause behind the U.S. obesity epidemic. In 2009, the average American consumed half a pound of sugar each day -- totaling about 180 lbs. of sugar per year. Besides making you fat, sugar can suppress your immune system, interfere with the absorption of nutrients, raise your cholesterol levels, contribute to premature aging, and cause both liver and kidney problems. Avoiding sugar can decrease your risk of serious medical conditions and help you maintain a healthy body weight.
Step 1
Learn the many names for sugar. When you're reading ingredient labels, look for sugar, cane syrup, brown rice syrup, maple syrup, honey, molasses, barley malt, agave, corn syrup, high fructose corn syrup, date sugar, dextrose, glucose, fructose, galactose, maltose -- pretty much all compounds ending in -ose are sugars.
Step 2
Eat whole foods, not processed or packaged foods. Sugar can be hiding in some unexpected places. Although real cuts of meat don't contain sugar, processed meats such as cold cuts and hot dogs do contain sugar. Tomato-based foods, such as spaghetti sauce, ketchup and barbecue sauce, are often high in added sugars. Eat foods as close to their natural state as possible.
Step 3
Decide if you are also eliminating natural sugars. Some people go on a no-sugar diet hoping to eliminate added sugars while others aim to eliminate all sugars, including natural sugars found in fruits, dairy and grain products. People trying to cure a systemic Candida infection, or yeast overgrowth, might need to eliminate all forms of sugar, including natural sugars. Usually, this approach is short-term, as the diet is very limiting and can be deficient in essential nutrients if you avoid all fruits, as well as most dairy and grain products.
Tips and Warnings
- Fermented foods and baked goods that contain yeast often have sugar added. The yeast and bacteria in fermented foods feed on sugar. Avoid low-fat foods, which often substitute sugar for fat.
- Expect some withdrawal symptoms. Sugar can be as addictive as any other drug, and your body might crave sugar. You might have mood swings, food cravings, headaches or trouble sleeping, but the symptoms will pass.
References
- Dr. Joesph Mercola; "This Addictive Commonly Used Food Feeds Cancer Cells, Triggers Weight Gain, and Promotes Premature Aging"; April 20, 2010
- "Men's Journal"; "Steve Nash On Living Sugar Free"; Steve Nash; December 4, 2009
- Love to Know Diet: Sugar Content in Foods
- CNN Health; "How Can I Break My Sugar Addiction?" Dr. Charles Rasion; March 29, 2011
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