No Sugar Diet: Everything You Need to Know

man pouring a lot of sugar into a mug

Sugar can be delicious, but the side effects are not always so sweet. Sugar cravings can become overwhelming for some people, while excess sugar consumption can negatively affect your health. A no-sugar diet significantly reduces or eliminates sugar, which can be particularly beneficial if you have diabetes, want to improve your overall health, or want to lose weight. Some people choose to adopt a no-sugar diet as a personal challenge or improve their eating habits. But while many people understand that reducing the amount of sugar they consume daily will help them be healthier, quitting sugar altogether isn’t always easy.

Here we will tell you everything you need to know about the no-sugar diet, including the benefits and how to adjust to a sugar-free lifestyle.

What is the No-Sugar diet?

As you may expect, a no-sugar diet eliminates all added sugar and food high in natural sugars or sugar substitutes. For some people, that actually means more of a no-sugar-added diet and cutting out food and drinks that contain added sugars, such as sweetened processed foods, baked foods, candy, and sugary drinks. A no-sugar diet focuses on consuming whole, nutrient-dense foods like lean proteins, healthy fats, and vegetables. Ultimately, the no-sugar diet aims to encourage a healthy, balanced diet that helps to improve overall health and reduce the risk of developing chronic diseases such as heart disease, diabetes, and obesity.

women and young daughter making nutritious meal in the kitchen at home

What are the benefits of quitting sugar?

While it may take a little getting used to, especially if you have a sweet tooth, quitting sugar has numerous benefits. For example, it can lower blood pressure and cholesterol and reduce bloating.

Some other benefits of a no-sugar diet include:

  • Weight loss: Not everyone will lose weight on a no-sugar diet. But as sugary food and drinks contain calories, eliminating sugar from your diet and eating fewer calories can help you to lose weight.
  • Lower risk of heart disease:Large amounts of added sugars can increase blood triglyceride levels, increasing your risk of a heart attack or stroke.
  • Less risk of developing type 2 diabetes:A no-sugar diet makes you more likely to lose weight, reducing your chance of developing type 2 diabetes.
  • Improves oral health:Your sweet tooth can cause your oral health to suffer if you don’t clean your teeth thoroughly, from cavities to inflamed or infected gums. Reducing the sugar in your diet and practicing good oral hygiene can reduce the risk of dental issues.
  • Reduces risk of liver disease:Consuming too much sugar can lead to non-alcoholic fatty liver disease as your liver cannot break down excess fructose. A no-sugar diet means you can eliminate or at least significantly reduce this risk.
  • Improve skin health: Consuming too much sugar can cause your body to release more insulin and insulin-like hormones. This can trigger changes in your skin which can cause your skin to age prematurely, lose its elasticity or develop acne.
  • Increased energy: A diet that contains excess sugar can cause you to have energy crashes and experience fatigue. Cutting your sugar intake can increase your energy levels, improve mental clarity and boost your mood.

Read our blog to discover more on the benefits of cutting out sugar.

What are 10 warning signs of diabetes?

Over 37.3 million people in the US have diabetes, a chronic condition affecting how your body uses blood sugar. Having diabetes can cause several serious health issues, such as high blood pressure, increased risk of heart disease, stroke, nerve damage, kidney damage, and blindness. Here are ten warning signs of diabetes that everyone should know:

  • Frequent urination
  • Increased thirst
  • Weight loss without trying
  • Feeling tired and weak
  • Blurred vision
  • Repeated incidences of vaginal infections, such as thrush
  • Skin changes
  • Wounds or cuts are slow to heal
  • Frequent infections
  • Leg or foot numbness

These symptoms can affect anyone of anyone age. If you start experiencing one of more of these warning sounds, you should speak to your doctor as soon as possible. Early treatment of diabetes can help you avoid complications.

women with diabetes taking her blood sugar levels with a device

So how do I completely quit sugar from my diet?

No one says eliminating sugar will be easy. It can be a daunting prospect when sugar has been a regular part of your diet for so long. However, it’s possible to quit sugar completely with time, patience, and dedication. You can start by paying close attention to food labels and avoiding products that contain added sugars. Focus your diet on healthy fats, lean proteins, whole grains, fruit, and vegetables, and opt for low-sugar alternatives to your usual favourites. For example, switch from cow’s milk to unsweetened almond milk and replace milk chocolate with dark chocolate. Cutting out sugary drinks and replacing them with water and other unsweetened drinks can also help to eliminate a lot of sugar from your diet.

Foods to eat on a No-Sugar diet

There’s no denying that sugar is in many of our foods, but you can still eat plenty of delicious food on a no-sugar diet. Rather than processed foods and those with added sugars, focus on whole, nutrient-dense foods to give your body the nutrients and energy it needs. For example:

  • Vegetables like asparagus, broccoli, carrots, cauliflower, spinach, and sweet potatoes
  • Fruits like apples, berries, cherries, grapefruit, grapes, and oranges.
  • Protein-rich foods like beef, chicken, eggs, and tofu
  • Healthy fats such as avocados, egg yolks, nuts, olive oil, seeds, and unsweetened yogurt
  • Complex carbohydrates such as beans, brown rice, butternut squash, sweet potatoes, and quinoa
  • Unsweetened drinks such as tea, sparkling water, unsweetened coffee, and of course, plain water

How to completely detox your body from sugar in only 7 days?

If you have a sweet tooth, it can make completely detoxing your body from sugar in seven days all the more challenging. But it’s certainly not impossible. No Sugar In Me, written by No Sugar Company founder Brad Woodgate features a 7-day meal plan to help you detox from sugar in just one week. There’s also advice on dealing with sugar cravings and converting your kids to a no-sugar lifestyle.

Here are some additional tips to help you detox from sugar:

  • Eat a healthy breakfast
  • Start small and gradually reduced your added sugar intake
  • Eat more healthy fats
  • Add extra protein to your diet
  • Snack on fruit
  • Keep hydrated
  • Eliminate processed foods
  • Cut out sugary drinks
  • Read food labels
  • Use natural sweeteners sparingly

What should I eat when I crave sugar?

It’s normal to occasionally crave sugar, especially if you’ve only just started your no-sugar diet. However, as you’ll discover in the No Sugar In Me book, there are plenty of simple and delicious no-sugar snacks and food swaps to help you curb your sweet cravings. When those sugar cravings hit, reach for one of our healthy, delicious snacks, such as our delicious Keto Bars, Keto Cups, and Keto Krax, which will give you the sugar hit you need without any drawbacks.

man eating No Sugar Company's no sugar keto nutritious bar

What drinks have no sugar?

While many people already know that cookies, candy, and cakes are high in sugar, not everyone realizes that the drinks they enjoy every day have a high amount of sugar. Fortunately, there are plenty of sugar-free beverage options you can switch to. If you’re trying to give up soda, sugar-free sparkling water can satisfy your craving for something bubbly or ditch the bubbles and opt for water with a lemon or lime wedge instead.

Thanks to No Sugar Coffee, you can still enjoy your cup of Joe in the morning, even on a sugar-free diet. This delicious blend of Arabica coffee will keep you energized without the drawbacks of sugar.

You can also replace your sugary soda with a sugar-free energy drink with various delicious flavors, including lime, vanilla ice, and peach mango, which are naturally caffeinated with green tea extract.

No Sugar Company's image of Vanilla Ice Joyburst refreshing drink

Want more advice? Speak to us!

If you want to reduce your sugar intake and improve your health, the No Sugar Company is here to help. Our expert team can provide helpful tips and advice as you work on eliminating sugar from your diet and making healthier lifestyle choices. Don’t wait any longer to take control of your health and sign up for SMS alerts today to help you on your sugar-free journey.


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