A diet that is high in sugar has many disadvantages. It raises the level of insulin, a fat storage hormone, which in turn retards the release of growth hormones.This causes your immune system to operate at less than optimal levels, making your body more susceptible to disease. In addition, too much insulin in the body can contribute to weight gain. Foods that are low in sugar have less effect on your blood sugar levels, which can keep your insulin levels regulated.
Meats
Red meat and poultry are high in protein and iron, and they are low in carbs and sugar. Beef, chicken, turkey, venison, bison, lamb, duck and pork are examples. Bacon, sausage and cold cuts are derived from meats and they are also low in sugar.
Fish
Fish is high in protein, low in carbs and with the exception of cold-water fish, it is also low in fat. All types of fish and shellfish are low in sugar. Talapia, trout, perch, crabs, clams, oysters and mussels are examples. Cold-water fish like sardines, salmon, herring, mackerel and tuna contain omega-3 fatty acids which come with a separate set of benefits. According to the Cleveland Clinic, omega-3s can lower blood pressure, reduce blood clot formation and decrease triglycerides.
Whole Grains
Whole grains are low in fat, high in fiber and they have a moderate amount of carbohydrates. They are also low in sugar. Oatmeal, quinoa, bulgar, rye, barley, brown rice and buckwheat are examples. Derivatives like whole grain bread, cereal and pasta are all low in sugar as well. According to the Mayo Clinic, fiber can decrease the risk of heart disease and help control blood sugar levels.
Nuts and Seeds
Nuts and seeds are high in protein, fiber and poly and monounsaturated fats. They are also low in carbs and sugar. Almonds, pecans, walnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds and peanuts are examples.
Vegetables
Vegetables are high in vitamins, minerals and water content. They are also low in sugar and have virtually no fat. Asparagus, baby spinach, all forms of lettuce, celery, cucumbers, cauliflower, zucchini, broccoli and kale are examples. Salad dressing that derives from an oil base is low in sugar as well.
Eggs
Eggs are high in protein and fat and they are low in carbs and sugar.
Dairy
Dairy products are high in calcium and protein, they have a moderate amount of carbs and they are low in sugar. Milk, cheese, cottage cheese and plain yogurt are examples.
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