Can You Eat Fruit on a No-Sugar Diet?
Of the many popular diet trends in the past few years, the no-sugar diet has garnered a lot of attention. This diet avoids all added sugars, including natural sweeteners like honey and maple syrup.
But what about fruit? Fruit is considered a healthy food choice but contains natural sugar. So, can you eat fruit on a no-sugar diet? Let's demystify this question and understand the role of fruit in a no-sugar diet. We'll also give tips to help you easily transition to a no-sugar diet.
What Is a No-Sugar Diet?
A no-sugar diet is exactly as it sounds — a diet free of added sugar. Followers of the no-sugar diet actively avoid sugars, sweeteners, or sugar-based compounds. This restriction includes familiar sources of sugar, like soda and candy, and hidden sources, such as sauces and dressings.
The no-sugar diet is often used to manage blood sugar levels for individuals with diabetes or other health concerns. It can also be used as a weight loss measure since cutting out added sugars can reduce calorie intake and improve overall health.
Are You Allowed To Eat Fruits on a No-Sugar Diet?
The simplest answer to this question is yes but with conditions. Let's dive into the longer explanation. Fruits contain fructose and glucose, naturally occurring sugars. These natural sugars are responsible for their sweet flavor profile.
Glucose is a sugar naturally found in the body and other food sources. This dietary sugar determines the level of blood sugar in our body — a higher intake leads to higher levels and vice versa. In contrast, fructose doesn't raise blood sugar levels as much and is broken down in the liver.
The mere presence of these sugars in fruits kicks them off the "foods you can eat" list. However, certain diet practitioners allow natural sugars from fruits and vegetables as they are crucial to a healthy and balanced diet, which is the purpose of the sugar-free diet.
What Foods Can You Eat in This Diet?
You generally want to avoid processed foods or foods with evident high sugar content. When it comes to what you can consume, you should always opt for whole foods. Whole foods are foods in their natural state or that have minimal processing. Examples of whole foods include fresh fruits, vegetables, whole grains, and lean proteins.
However, some exceptions exist to the no-sugar rule for naturally occurring sugars. Dairy products such as milk and yogurt contain lactose, a simple sugar. But since these sources also offer essential nutrients like calcium and protein, they can be included in the no-sugar diet in moderation.
How Much Sugar Is Too Much?
According to the American Heart Association (AHA), the average American adult consumes 17 teaspoons of sugar daily, which is two to three times higher than the recommended amount. The number is much worse among children and young adults, who consume about 16 teaspoons of added sugar daily.
These amounts are excessive — too much for the body to handle. The AHA recommends only nine teaspoons daily for men and six teaspoons for adult women.
For context, a 12-ounce can of soda contains eight teaspoons of sugar.
What Are the Benefits of Doing a No-Sugar Diet?
Because sugar tends to cause obesity, weight gain, and heart disease, opting for a no-sugar diet can be highly beneficial to your health. Here are some of the health benefits you can reap from an added sugar-free diet:
Lose weight or weight management: One of the primary benefits of going sugar-free is weight loss or management. Glucose, or sugar, is a primary energy source for the body, and excess glucose is stored as fat. Cutting out added sugars reduces your calorie intake and promotes weight loss.
Minimize diabetes risk: Diabetes occurs when the body's insulin response is impaired. Excess sugar intake can lead to insulin resistance, which can eventually develop into type 2 diabetes. Going sugar-free can help prevent or manage this condition.
Mitigate heart diseases: Weight gain and heart health are closely linked, as obesity can lead to heart diseases. Reducing added sugar consumption lowers your risk of heart disease and improves cardiovascular health.
Improve oral health: Another essential benefit of a no-sugar diet is protecting your teeth from cavities and other oral health issues. Sugar feeds bacteria in the mouth, leading to plaque buildup and tooth decay.
Could improve mental health: A low-sugar or sugar-free diet could also positively impact your mental health. Studies have shown that high sugar consumption is linked to an increased risk of depression and anxiety. In contrast, a lower sugar intake can improve overall mood and reduce symptoms of these conditions.
Minimize risks of liver diseases: Excess sugar intake can lead to fatty liver disease, which increases the risk of developing more severe conditions like cirrhosis and liver cancer. Cutting out added sugars can improve your liver health and lower the chances of these diseases.
Risks and Limitations of the Diet
While a no-sugar diet seems promising because of its numerous health benefits, not everyone is fit for this kind of diet. For example, hypoglycemic individuals or people with chronic low blood sugar should avoid this diet as it could lead to dangerous drops in blood sugar levels.
Additionally, completely cutting out added sugars can be challenging for some people, leading to feelings of restriction and deprivation. This diet shift could also increase sugar cravings and binging behaviors when encountering sugary treats.
Going for a no-sugar diet is a massive nutrition and lifestyle change, so it's essential to consult with a healthcare professional or registered dietitian before starting this journey. These experts can help create a personalized plan for your health needs and goals.
Easing Your Way Into a No-Sugar Diet
Immediately cutting sugar from your diet could cause your entire body to crash and your diet to backfire. It's best to ease into this lifestyle change gradually. Here are some tips to help you transition into a no-sugar diet.
Start Small and Slowly
The best way to start your no-sugar diet journey is to go for a low-sugar diet and minimize your added sugar intake. You can start by consciously avoiding sugary drinks and snacks or adding less sugar to your coffee or tea.
You can also swap your usual sugary treats for their unsweetened or sugar-free versions. For example, try switching to sugar-free frozen yogurt if you crave ice cream. This way, you can still enjoy your favorite foods without the added sugars.
Know the Obvious Sugar Sources
As Sun Tzu shared in his book "The Art of War," you should know your enemy. Knowing the common sources of refined sugars can help you identify where to reduce your intake. Some obvious culprits include sugary beverages like soda, energy drinks, fruit juices, candy, cake, and cookies.
However, some not-so-obvious sources of added sugar include condiments like ketchup and salad dressings and processed snacks like chips and granola bars. Even savory foods like pasta sauces contain hidden sugars. Make sure to read food labels to spot sneaky sources of added sugars.
Be a Label Reader
As mentioned above, reviewing food labels before making your purchase is vital. However, it's not enough to look at the nutrition facts section. Check the ingredients list for sneaky added sugars like corn syrup or high fructose corn syrup.
Watch out for various alternative names for sugar on labels, such as dextrose, maltose, glucose, and sucrose. It may be challenging to avoid all added sugars altogether, but the more familiar you are with sugar's different names, the easier it will be to spot and cut them from your diet.
Learn the Other Forms of Sugar
As revealed above, sugar exists in various forms and could easily sneak up on you if you're unaware. As you can see in the previous section, most alternative names for sugars have an "-ose" suffix.
Some other forms of sugar you should be aware of include honey, maple syrup, agave nectar, molasses, and even some types of fruit. While these natural sweeteners may seem healthier, they still contain added sugars and should be consumed in moderation.
Avoid Artificial Sweeteners
Using sugar substitutes when you're starting is good, but once you're accustomed to a low-sugar diet, it's best to avoid them too. Artificial sweeteners like aspartame, sucralose, and saccharin may seem healthier without the calories or blood sugar spike.
Depending on sugar alternatives to curb your sweet tooth may hinder your progress toward a low-sugar lifestyle. This dependence could cause you to infuse your drinks and foods with more artificial sweeteners than your regular sugar intake, which isn't an effective and long-term solution to a no-sugar diet.
Make Your Food More Flavorful Without Sugar
Some dishes require the addition of sugar as a flavor enhancer. However, you can still make your food tasty without adding any sweeteners. Instead of relying on sugar, try herbs, spices, and other flavorings like vinegar or lemon juice.
If sugar is needed, you can opt for a naturally-occurring sugar. You can add fruits like dates, applesauce, and bananas to sweeten your food with natural sugar. These fruits also provide added nutrients and fiber, making them a healthier alternative to refined sugars.
Eat Whole Foods
Whole foods, like fruits, vegetables, whole grains, and lean proteins, are the best sources of nutrients for your body. They're also low in sugars compared to processed foods. Dark green leafy vegetables, for example, have very little natural sugar and are packed with vitamins and minerals to lower blood sugar levels.
Moreover, most whole foods have a high satiety index, which means they make you feel full and satisfied for longer. Foods with a high satiety index prevent you from overeating and help curb sugar cravings.
Eating whole foods also reduces your exposure to added sugars. When cooking meals at home, you control the ingredients and can avoid adding sugar to your dishes. Choosing whole foods over processed foods is a significant step toward a low-sugar diet.
Manage Your Stress
Lastly, managing your stress could help manage your sugar cravings. What most people miss when transitioning to a completely sugar-free diet is the emotional aspect. Stress and emotions can trigger sugar cravings, leading to binge eating.
Find ways to manage your stress, such as exercise, meditation, or spending time with loved ones. Self-care activities like getting enough sleep and taking breaks throughout the day also help reduce stress and prevent emotional eating.
Water Is Your Best Friend
Drinking eight glasses of water every day could help reduce your sugar cravings. Often, thirst is mistaken for hunger or cravings for sweet foods. Staying hydrated can keep those cravings at bay and also promote overall health.
Unlike other beverages like fruit juice or soda, water doesn’t contain calories, so it won't affect your daily sugar intake. If you're bored with plain water, try adding slices of fruits or herbs for a refreshing and flavorful twist. You can also opt for a black or green tea instead of a sugary drink for your caffeine fix.
Take Your First Step Toward a Healthier You
While going completely sugar-free offers a multitude of health benefits, you should keep in mind that sugar is not a bad thing. Eating sugar in moderation is still okay and won't significantly harm your health.
The decision to shift to a no-sugar lifestyle should be motivated to improve overall health, not by societal pressures or misinformation. It may take time to adjust, but following these tips and committing to a low-sugar diet is a significant step toward better health.
Consulting your doctor or a nutritionist regarding your lifestyle decision is highly recommended. They can provide you with personalized advice and guide you through the process of transitioning to a low-sugar lifestyle.
Talk to our licensed nutritionists at Thrive Nutrition today for your free 30-minute discovery call. Let's curate a personalized nutrition plan that fits your goals and needs.