Sugar Free Diet

It is essential to go for the sugar free diet if you wish to lose weight quickly. This article will give you more information on the benefits of a diet that is free of sugar. Read on.

We all love our desserts, chocolates and caramel custards. We also love candies, cookies and canned fruits juices. But do we even bother to have a look at the label to check the amount of sugar that we consume when we have a glass of canned fruit juice? We often tend to ignore sugar which is one of the major sources of calories in the body. There are approximately 4 calories present in 1 gram of sugar. Sugar is a source of energy in the body; however, it is also one of the major contributors in weight gain. Sugar that is naturally found in a fresh fruit is safer to consume than the sugar found in processed foods. Researches have proved that sugar is not actually necessary for our body and we tend to consume it in a large amount everyday, which only leads to obesity. So, if you wish to lose weight and have a healthy lifestyle, you need to follow the sugar free diet plan. So what are the foods to be consumed and foods to be avoided for eliminating sugar from diet? Let us take a look at it in detail.

Sugar Free Diet Menu

The aim of following a diet free of sugar is to avoid the excess intake of sugar. You may not be aware but there are several foodstuffs that contain ‘hidden sugar’. Sugar free diet for children and adults is also recommended to get rid of dental cavities and prevent obesity. Let us take a look at the foods that contain high amounts of sugar and need to be avoided in the sugar free diet.

Foods to be Avoided

The following are the foods that should be completely avoided when on a sugar free diet. You can look out for their substitutes or simply go for other options.

• Cakes, cookies, pastries, candies and all other desserts
• Ice cream, jams, jellies, chocolates, honey
• Syrups, canned fruits juices and sauces
• Soft drinks and caffeine containing drinks
• Raisins, dried fruits, artificially sweetened products
• Sugar cured products
• Sweet potatoes, potatoes, yams

Foods Safe to Consume

The following is a list of sugar free diet foods that are safer to consume as they contain no hidden sugar.

• Whole wheat bread, pasta, biscuits (without sugar), brown rice, oatmeal
• Omelet, sandwiches with vegetables, meat, cheese, etc.
• Salads and soups (freshly made, not canned)
• Meat, chicken, fish, lean meat, eggs
• Popcorn, beans, nuts, flaxseed
• Olive oil, mayonnaise, canola oil
• All fresh fruits and vegetables

Sugar Free Diet Plan

Here are some options for the sugar free diet breakfast:

• You can have oat porridge with almonds and rice syrup.
• Boiled egg, omelet, French toast, poached egg, etc. can be eaten for breakfast.
• Sandwiches with eggs, cheese, meat, etc. can be consumed.
• Whole wheat bread and biscuits with milk or less amounts of butter can also be consumed.
• Simply having cut fruit or a freshly made fruit juice (without sugar) can also be a healthy breakfast.

Here are some options for meals to be included when on a no sugar diet:

• Brown rice with vegetables and pasta without tomato sauce are good options for sugar free diet.
• Stir fried rice with vegetables and meat can also be included in this diet.
• Home made soup and salad are also a good option.
• Sandwiches with cheese and meats are tasty as well as healthy.

Apart from the above mentioned options, you can try out different combination using the list of foodstuffs that are safe to consume. You can go through some sugar free recipes that will be helpful if you are following the sugar free diet. As desserts, one can include fresh fruits as they contain less amounts of sugar as compared to other processed food desserts. However, it is advisable to have limited amount of fruits (1 - 2 slices) if one is on a weight loss diet regime. Many people may go for sugar substitutes  or artificial sweeteners in desserts and sweets. Itmay be a good option but one should be aware of the potential side effects that are observed due to prolonged and regular consumption of artificial sweeteners, especially aspartame and sucralose. It is advisable to check the labels of all packaged and canned foodstuffs for sugar content. As there are numerous sugar free diet benefits, it is recommended to people of all age groups.

This was brief information on the foods to avoid and foods safer to consume when on a sugar free diet. Lastly, one should note that having an occasional small serving of your favorite dessert is acceptable to keep down the food cravings. Take care!