A diet free of both sugar and carbohydrates is a more restrictive version of the popular low-carb, low-sugar diet for weight reduction. More foods and food groups are off-limits than are available for consumption on this diet. Before beginning any diet that excludes entire food groups, you should consult your health care provider.
Significance
Carbohydrates are macronutrients that provide the body the most accessible form of energy. All types of sugar are carbohydrates. Even though bread, pasta, cookies and other grain products are what typically come to mind when discussing dietary carbohydrates, an overwhelming majority of food contains some amount of carbohydrates---including most vegetables.
In the low-carb diet, carbohydrates are viewed strictly in terms of their ability to raise blood glucose levels, causing a surge in insulin that can in turn lead to hunger and weight gain, according to the University of Maryland Medical Center. No-carb diets aim to eliminate them altogether. Eliminating sugar further reduces food options.
Menu Options
A diet that eliminates sugar and carbohydrates includes protein and fats. Unprocessed beef, venison, bison, chicken, turkey, pork and lamb, as well as most fish, are carbohydrate and sugar-free. Cured deli meats and bacon often contain added sugars and should generally be avoided on this diet. Olive, safflower, corn and other vegetable oils are viable options, as is water and unflavored tea and coffee. Eggs and most cheeses are options on the low-carb diet, but since they contain 0.5 g to 1 g of carbohydrates per serving, they should be kept off a strict no-carb diet.
Off-Limit Foods
All vegetables have carbohydrates. Some, such as spinach, arugula, broccoli, lettuce and green onions, contain minimal amounts. All fruit contains carbohydrates, usually in the form of fructose or fruit sugar. Adhering to a strict no-sugar, no-carb diet effectively eliminates all fruits and vegetables from your diet. In addition, dairy products are off-limits. Milk contains lactose, which is a sugar, and all other dairy products have some amount of carbohydrates, even if some contain very little. All grain products such as bread, pasta and baked goods contain varying amounts of carbohydrates, as do legumes and nuts.
Considerations
Eating this type of diet could be detrimental to your heart health, especially if you eat a high percentage of red meat, which contains saturated fat. Without the intake of heart-healthy fiber from whole grains, fruits and vegetables, a diet high in saturated fat can be a double whammy. Because carbohydrates are a source of readily available fuel for your body, eliminating them could result in a metabolic disorder called ketosis. According to Kathie Hanlon writing for Vanderbilt University, this condition is characterized by low energy and feelings of sluggishness. Eating carbs can reverse the disorder.
Expert Insight
According to the MayoClinic.com, the healthiest way to eat is choosing a diet based on vegetables, fruit and whole grains. It further states that classifying entire categories of food as either "good" or "bad" is a rigid way to view food. In addition, according to the University of Maryland Medical Center, the long-term health effects of carbohydrate reduction or elimination are unknown.
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