Going on a sugar-free diet is an easy way to protect yourself against a wide variety of chronic diseases and help to lose weight,but there are a few key points to understand before slicing sugar out of your life.

What is a Sugar-Free Diet?

A sugar-free diet is one that eliminates all sources of added sugar and hidden sugar, while also reducing your intake of simple carbohydrates. On an average, Americans consume more than 350 calories worth of sugar each day, which can increase the risk of obesity, diabetes, heart disease, and chronic inflammation, as well as poor immune function. 

Some people think that a sugar-free diet means the complete elimination of all sugars, but that isn’t the case. Complex carbohydrates like grains or fruit should be reduced, but they don’t need to be eliminated entirely.The problem with eliminating sugar from your diet is that the body does crave that sweet substance since it provides a simple and easily accessible form of energy. To counter these unwanted symptoms and cravings, your dietary choices must be carefully considered, and should primarily include protein, healthy fats, high-fiber foods, and sour/fermented foods. 

How Does a Sugar-Free Diet Work?

A sugar-free diet works because it prevents your blood sugar levels from spiking so widely whenever you eat. Most of the foods that are eliminated in this diet are considered high-glycemic foods, which have a strong effect on blood sugar and glucose levels. By replacing these with low-glycemic foods, many of which are more complex in terms of digestibility, you can actually improve your metabolic rate, increase feelings of fullness, and switch to more impactful forms of energy production within the body (protein and fat metabolism). This results in weight loss in long term.

Sugar-Free Diet Plan On a sugar-free diet plan, there are certain key foods to avoid, certain ones to include, and some of that should be eaten in moderation,such as citrus fruits.

Foods to Eat:

  •  High-fibre foods (broccoli, Brussels sprouts, chia seeds, berries, tomatoes, black beans, quinoa, oats, brown rice) 
  • Healthy fats (olive oil, walnuts, almonds, pumpkin seeds, grass-fed butter, avocados) Sour foods (Kombucha, sauerkraut, natto, tempeh, pickles, tofu, apple cider vinegar, lemon juice) 
  • Proteins (lean grass-fed beef, chicken, whey protein, bone broth, lentils, beans, salmon, eggs, raw cheese)

Foods to Avoid:

  • Processed foods, junk food, desserts, candies, sweets, fruit juices. 
  • Products made with refined grains, primarily white flour 
  • Sodas and sweetened beverages. 
  • All types of cane sugar and table sugar. 

Benefits of a Sugar-Free Diet: The diet might be a challenge for some people, but it has many powerful benefits. 

  • It can lead to weight loss and a lower risk of diabetes. 
  • By preventing obesity and preventing the spikes and drops in blood sugar, you will be at a lower risk for a metabolic disorder.  
  • Score lasting energy- Added sugars are simple carbohydrates. This means they're digested fast and     enter your bloodstream quickly, providing that familiar rush. But once that shot of sugar is metabolized, you're in for a crash. You may be riding this energy roller coaster all day, since added sugar is hiding in countless sneaky places—even salad dressing and barbecue sauce. Also, your energy levels will also be more stable throughout the day, as the foods on a sugar-free diet take a longer time to digest.    
  • Get ready for younger-looking skin- The sugar in your diet affects the amount of sugar in your bloodstream—and studies suggest that high blood sugar levels set up a molecular domino effect called glycation. Say what? That's just a fancy term for a process that can hinder the repair of your skin's collagen, the protein that keeps it looking plump. A diet full of treats can also lead to reduced elasticity and premature wrinkles. Thankfully, research suggests that slashing your sugar intake can help lessen sagging and other visible signs of aging. 
  • Say bye-bye to belly fat- Everyone knows that a daily sugary-soda habit can pack on the pounds, especially in the tummy area. But what you may not realize is just how dangerous that is. Sugary fare spikes your blood sugar, triggering a flood of insulin through your body, which over time encourages fat to accumulate around your middle. Known as visceral fat, these fat cells deep in the abdomen are the riskiest kind because they generate adipokines and adipose hormones—chemical troublemakers that travel to your organs and blood vessels,where they bring on inflammation that can contribute to conditions like heart disease and cancer. So, when you cut back on pop and desserts, you'll start reducing belly fat and the dangerous conditions that come with it. 
  •  Set your ticker up for success- Good heart health helps you power through everything from intense spin classes to late-night work deadlines. But fueling up with cookies and caramel lattes doesn't do your heart any favors. Research suggests added sugar can take a real toll on the cardiovascular system. A 2014 study revealed that people who consumed 17 percent to 21 percent of their daily calories from the sweet stuff had a 38 percent higher risk of dying from heart disease compared with those who kept their added sugar intake to 8 percent of their daily calories. The bottom line: Cutting back now will pay off big-time later. 
  • When it comes to digestive health, cutting down on sugar and boosting high-fiber foods will help to remedy irritable bowel syndrome, bloating, Crohn’s disease, Candida, and many other infections or     bacterial over growths.  This sugar-reduction diet has also been linked to a lower incidence of fatty liver disease and protection against certain forms of cancer.  
  • Inflammation throughout the body can be reduced and nutrient deficiencies can be avoided, as many sugar-free foods are nutrient-dense. It can also be used as a treatment for the Candida virus.

Dangers of Sugar: 

Sugar has become the latest obsession in regards to our eating with more and more research pointing the finger at it being THE major player in our obesity levels and now overshadowing fat. While some sugar is okay, many abuse its use to make their food taste sweeter. Abuse can lead to addiction.

  • The body has approximately five liters of blood. Only one teaspoon of sugar per day is needed to maintain normal, non-athletic activities. When sugar enters your bloodstream, your body releases insulin,which stimulates the blood cells to convert the sugar to energy. Excess sugar is converted into fat tissue, resulting in weight gain. If you consistently indulge in sugary foods, your body becomes resistant to insulin, leading to even more fat gain and a risk of diabetes. It's hard to make it off the bench and into the starting line-up with a lot of newfound weight holding you down. 
  • There is currently no definitive answer to how many grams of sugar per day are acceptable. Estimates range between 40 and 60 grams for normal levels of activity. The rule of thumb is to be smart. Leave the sweets out of your diet, don't drink pop, try to avoid adding sugar to your food, and stick to non-starchy vegetables, like carrots, broccoli, onions and mushrooms.
  •  But as mentioned earlier, sugar does provide energy. So in moderation, sugar can be your friend.