If you have decided to eliminate sugar from your diet, you may be realizing that sugar is found in many foods, including some breads, most breakfast cereals, soft drinks, fruit punches, energy drinks, candies, muffins, sauces, salad dressings, granola bars and many other baked goods. Always read the ingredient list to ensure the foods you choose do not contain any type of sugar, which can be listed as high-fructose corn syrup, glucose, fructose, dextrose, maltodextrin, honey, molasses, syrup, dehydrated cane juice or fruit juice concentrates. Include wholesome, unprocessed foods that are free of added sugar into your sugar-free diet.
Vegetables
Non-starchy vegetables are your best option if you wish to lose weight because, in addition to being very nutritious, they are very filling, while providing very few calories. Include them at most of your meals. You can choose between spinach, leafy greens, kale, tomatoes, cucumbers, onions, mushrooms, bell peppers, cauliflower, broccoli, bok choy, asparagus and Brussels sprouts. You can also include small amounts of starchy vegetables, but to get more nutrients and prevent a sharp rise in your blood sugar levels, choose sweet potatoes and winter squashes over regular potatoes.
Milk, Yogurt and Cheese
Plain dairy products do not contain sugar, but can provide you with calcium, protein and small amounts of healthy carbohydrates. For example, you can add cottage cheese to your bowl of oatmeal, add grated cheese to your salad at lunch and treat yourself to some plain yogurt mixed with fresh berries for dessert after dinner.
Fruits
Although fruits contain sugar, their sugars are packed along with plenty of fiber, antioxidants, vitamins and minerals that can help you stay healthy. Decide on whether you want to include them in your no-sugar diet. If you do, you can add a diced apple to your oatmeal at breakfast, snack on a couple of mandarins and add berries to your plain yogurt.
Poultry, Fish, Meat and Eggs
Add a good source of complete protein at each of your meals to help you stick to your sugar-free diet easier. Protein is very satiating so it will help you prevent hunger and cravings between your meals, according to the May 2008 issue of "The American Journal of Clinical Nutrition." You can include either eggs, hard cheese, cottage cheese, sausages, smoked salmon, plain yogurt, nuts or nut butter at breakfast and either poultry, fish, seafood, meat or tofu at lunch and dinner.
Avocado, Olive Oil, Nuts and Nut Butter
Healthy fats add flavor to your meals, help you absorb the fat-soluble antioxidants found in your vegetables and fruits, and help you feel fuller longer. Add nuts or nut butter to your breakfast, cook your vegetables with olive oil or drizzle your vegetables or salad with a vinaigrette prepared with extra-virgin olive oil and balsamic vinegar, or accompany your dinner with a few slices of avocado or a serving of guacamole.
Dark Chocolate
To satisfy your sweet tooth without adding sugar to your diet, you can have a few squares of dark chocolate. Choose a chocolate that contains at least 70 percent cocoa, but ideally 85 percent cocoa or more to keep the sugar content very low, and limit yourself to no more than two to three squares.
References
- "Los Angeles Times"; A Reversal on Carbs; December 2010
- MedlinePlus: Carbohydrates
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- "American Journal of Clinical Nutrition"; Protein, Weight Management and Satiety; Douglas Paddon-Jones, et al.; May 2008
- USDA National Nutrient Database: Nutrient Data Laboratory
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