A no sweets diet is a personalized meal plan that attempts to reduce your intake of added sugars. Despite the many health conditions caused by sugar-rich diets – such as obesity and type 2 diabetes – most Americans consume considerably more than the 6 teaspoons to 9 teaspoons of added sugar recommended for most adults. For best results, plan your meals and snacks to include healthy alternatives to candy bars, soft drinks and other sugary foods.
Definition and Benefits
According to MayoClinic.com, most Americans receive more than 22 teaspoons, or 355 calories, of added sugar a day. Diets high in added sugars lead to tooth decay along with more serious health conditions including excessive triglycerides, weight gain and poor nutrition. By adopting a no sweets diet, you effectively eliminate the negative side effects of a high-sugar diet. Since sweets and other sugary foods generally provide little nutritional value, you also reduce your intake of empty calories that may be inhibiting your ability to maintain or lose weight.
Meal Plans
Adapt your no sweets diet to the food pyramid to maintain a healthy supply of essential nutrients. Consume skim and low-fat milk in place of chocolate milk and milk shakes. Select fresh fruits and vegetables rather than glazed or candied alternatives. Avoid all foods and drinks that contain added sugar, and opt for unsweetened breads, cereals and crackers in place of sweet rolls, donuts and sugar-coated cereals. Most meat and dairy products are allowed, except for glazed meat and cottage cheese with fruit, which may contain added sugars.
Restricted Foods
Cakes, pastries, puddings, gelatins, soft drinks and some fruit juices are prime diet items to avoid on a no sweets diet. While seasonings such as sugar, honey, jam, jelly and syrup are obvious choices to skip, added sugars can be found in a multitude of products, including spaghetti sauce, tartar sauce, teriyaki sauce, tomato sauce, Worcestershire sauce, barbecue sauce, ketchup, molasses, corn syrup, sweet pickles and relishes. When in doubt, scan food labels for added sugars such as dextrose, fructose, modified food starch, sucrose and natural sweeteners.
Health Concerns
Unlike other nutrients, most added sugars can be safely eliminated from your diet to good effect. If you are unsure where to start, keep a food diary that lists all of the foods and beverages you consume during the day along with the sugar content of each one. When eating out, ask your server for the nutritional facts of your dish or inquire as to whether the flavorings are sweet to the taste. Talk to your doctor or dietician before making any drastic changes in your diet to ensure that you are receiving an ample supply of essential nutrients and minerals.
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