A Healthier, Sugar-free Diet

The average sugar consumption for Americans increased 20 percent between 1970 and 2005, to an intake of 22 to 30 teaspoons a day, according to "Nutrition Action Healthletter." Added sugars or sugar-sweetened drinks and foods are increasing obesity and the risks for cardiovascular disease and type 2 diabetes. Because added sugars are of a growing concern to overall health, an option to consider is a sugar-free diet that focuses on whole foods and eliminating added sugars. Keep in mind, sugars found naturally in fresh fruit, vegetables, and grains are not unhealthy, as the body uses these sugars effectively and there are no adverse health reactions. Choosing whole foods close to the plant nourish the body, assist with weight loss and decrease health risks.

The Sugar Cycle

When sugar is ingested, triggers are set-off, leading to a cycle of additional sugar cravings, increased insulin levels and appetite, more sugar intake and insulin production until a cycle of cravings, binging and crashing all day occurs. This includes foods like soft drinks, alcohol and refined/white foods.
All refined sugars are a concern, because they break down in the body, causing problems whether they are considered a glucose, sucrose or fructose. Putting refined sugars into the body begins the cycle of cravings.

Understanding Added Sugars

Added sugars are predominantly in soft drinks, but also in fruit and sport drinks, candy, cakes, cookies, pies, dairy and some grains. White foods, as they are called, are refined carbs and quickly break down in the stomach, shoot into the bloodstream giving a hit of energy and then a crash. With the crash, you immediately look for more energy and typically head for additional sugars and caffeine.
Added sugars are just that, added sugars--not from the plant or whole food. "Nutrition Action Healthletter" says to look for the the following on ingredient lists as added sugars: agave syrup or nectar, apple juice concentrate, brown sugar, corn syrup, evaporated cane juice, fructose, glucose or dextrose, grape juice concentrate, high-fructose corn syrup, honey, maple syrup, molasses, orange juice concentrate, raw sugar, table sugar, confectioner's sugar, baker's sugar and powdered sugar.

Add Healthy Grains

Eating healthily is, in part, being knowledgeable about exactly what makes up the food. Grains can be tricky--for example, most people don't realize that enriched wheat is simply white flour--a refined food. Anything enriched is a high glycemic load or simple carbohydrate which breaks down quickly in the body as a sugar and starts the cycle of cravings. Look for whole wheat flour, stone-ground flour, and whole grain flour as the first ingredient in breads, cereals, crackers and snacks.
There is a major difference in products that are whole grain and those made with whole grain. The latter is usually white stuff and starts the cycle of cravings. Whole grains are considered better because they are complex carbohydrates that provide fiber, vitamins and minerals. Whole grains, like fruits and vegetables, offer a package of nutrients that the body uses effectively, aiding in weight loss and overall better health.

Eliminate the Sugars and Refined Foods

Eliminate added sugars and add whole grains for a healthier diet. Start by reading the ingredient lists to understand what you are eating. Cut out soft drinks, cookies, cakes, pastries, juice and any white/refined foods. Look for added sugars in the ingredient list, as well as ingredients, such as enriched wheat flour, which break down in the body as sugar. Added sugars are empty calories. In other words, unnecessary calories that offer no nutritional benefits.

Add Whole Foods

After learning how to eliminate added sugars and refined foods, adding whole foods to the diet is a way of providing the body with nutrients and natural energy. Whole foods are considered to be close to the plant, such as fruits, vegetables and whole grains. Whole foods are complex and satisfying, as well as high in water, fiber and nutrients. These aid in weight loss and/or weight maintenance and overall good health. Use the food pyramid provided by the FDA as a guideline.

Non-Caloric Sweeteners

Low or calorie free sweeteners include Splenda, stevia, saccharin, aspartame and acesulfame-potassium. In 2002, "The American Journal of Clinical Nutrition" cited that these sweeteners can possibly assist with weight loss, but have some risks. Specifically noted in its study, all of these except stevia and Splenda have been shown to increase cancer risks. Additionally, the article recommended further independent studies on stevia and Splenda.
Using these sweeteners can be effective when trying to lose weight because they don't tend to start the cycle of cravings and they decrease added sugars and empty caloric intake.