Sugar Free Diet And It’s Health Benefits In Several Different Ways

Fresh vegetables for sugar free diet

Many health care professionals and dieticians have stressed the importance of reducing your sugar intake – but what about cutting sugar out all together? What are the benefits of this kind of diet?

With so many different diets and restrictions out there, is it really worth committing to? First,let’s start with what a sugar looks like, and what you can and cannot eat while on one.

What Does A Sugar Free Diet Consist Of?

Healthy smoothies

So what is a sugar free diet?

This type of diet is one that is going to limit all of your sources of added sugar. This includes items like candy, desserts, soda, etc., as well as food that has hidden sugar that you may not have noticed previously.

Often times with this type of diet, you will notice that you are consuming less high-carb foods as well, like grains or fruits.

There isn’t really one specific way to do a low-sugar diet, and there are even some variations for an o sugar diet as well. It really depends on your food preferences and what your ultimate goals are with the diet.

If you ultimately decide that every single form of both natural and processed sugar has to go, you will have to go as far as to limit some fruit and even some vegetables too. However,if you don’t want to limit natural foods, you can simply take out the processed sugars as well.

No matter what you decide to do when it comes to a sugar free diet, there are lots of wonderful benefits to it that we will be discussing later on.

What Foods Do I Need to Eliminate On A Sugar Free Diet?

Cornflakes with fruit at the top

So while you probably know the obvious sugary foods in your diet, such as candy and other desserts,there are others that may not be quite so obvious. Here are some foods and food groups to avoid when starting a sugar free diet.

You’ll want to avoid types of sweetener including white sugar, brown sugar, date sugar, coconut sugar, agave nectar, maple syrup, honey, maple crystals, etc.

These may seem a little more obvious, but even simply using a small amount of these substances in your coffee every morning can add up quickly. If you are dying for something sweet,consider a calorie/sugar free substitute.

Refined flour is another substance you will want to avoid. This includes pretzels, white bread, brownies, cakes, and cookies.

Another source of sugar you may want to look out for is the sauces and condiments that you use for your food. Many of them have hidden sugar that you will want to eliminate from your diet.

Lastly, make sure that you avoid dried fruit like dates and bananas, as well as beverages like sugary teas, sodas, and even some milk.

Some foods that you want to limit but not necessarily exclude include: potatoes, stevia, bananas, dairy products, and other high glycemic fruits like mangoes, cherries, watermelon,and pineapple.

While this does seem like a decent amount of exclusion, let’s also talk about all of the foods you can and should eat on a sugar free diet.

What Foods Can I Have On A Sugar
Free Diet?


All meat, seafood, and vegetables are fair game when it comes to a sugar free diet. In fact, you should make sure you load up on vegetables and a moderate amount of meat to stay healthy and keep your energy levels up.

Low glycemic fruits are also perfectly appropriate on a sugar free diet. These include: blueberries,raspberries, kiwi, peaches, apples, honeydew, coconut, plums, pears,nectarines, strawberries, oranges, and cantaloupe. Nut and seeds are appropriate as well, and nut butters are fine as long as they are natural without any added sugar.

Legumes and beans are perfectly acceptable to eat on this diet, as well as whole grains like quinoa,buckwheat, wild rice, oats, farro, millet, and brown rice. The less processed and the more natural, the more likely it is that you can eat it without any issues.

You can also consume condiments and sauces like cacao, coconut, sesame, apple cider vinegar, and red wine vinegar.

With this diet, you will want to make sure that you are consuming more fiber, protein, healthy fats, and probiotics.

Now, let’s discuss what the benefits of a sugar free diet are for your health.

How A Sugar Free Diet Benefits You

This diet has many, many different benefits you’re looking for in a diet. Here are some of the best things that will happen if you give up sugar.

1. You’ll Have Lasting Energy

Lasting energy

You will notice that when you first consume sugar, your energy levels rise, but only for a short amount of time. Food with added sugars are just simple carbohydrates, so they are digested and entered into your bloodstream quickly. This means that once that sugar is metabolized, you are going to crash.

Since sugar is a regular part of most people’s diets, they will experience an up and down ride of gaining energy and then crashing quickly from all the sugar they consume.

If you start a sugar free diet and start eating foods that are high and protein and healthy fats, you will get a steadier stream of energy that lasts you a whole lot longer.

2. Your Skin Will Look Better

woman eating orange

It is no secret that eating healthier foods actually does do a lot for clearing up your skin. With sugar, high levels of it actually set up a molecular “domino effect” known as glycation.

This process basically hinders the repair of the collagen in your skin, which is the protein that keeps it looking lifted and plump. If you are consistently eating tons of sugar, you could experience premature wrinkles and reduced elasticity.

Research has shown that cutting back or eliminatingar intake can really help you lessen any sagging or other signs of aging.

3. Weight Loss

Weight loss

This fact is pretty much a no-brainer, but it’s a great reason to give up sugar all together. Less sugar will help you lose more weight, and most likely at a faster pace as well.

Increased insulin levels help to put fat cells all over your body, basically allowing your body to store extra calories. When you instead eat healthy fats over sugar, this will keep your insulin levels stable, so less calories are being stored as fat. You will be less hungry, your metabolism will speed up, and losing weight will be much easier.

4. Lower Your Chances of Diabetes


Last but certainly not least, giving up sugar will help you avoid getting diabetes. A sugar free diet helps with this aspect in several different ways. Having less sugar will help you shed any extra pounds that you are dealing with, so you will have a far less chance of getting type 2 diabetes.

On top of that however, a diet that is filled with sugar requires your pancreas to release a lot of insulin. This means that excessive demand could overwork your insulin-producing cells, which could cause them to stop working properly and lead you to diabetes.

Our Final Thoughts On A Sugar Free Diet

fruits and vegetables in shape of heart

Overall, we think this is a fantastic diet. Even if you don’t want to give up every bit of sugar in your life, reducing it significantly can be a massive advantage for your body.

If you are just trying to ease into the diet, try eliminating a few things at a time. This will make it a much easier process and you won’t feel like you are restricting as much  at once. Even just cutting out incredibly processed foods like cake and cookies would be a huge step and make you feel and look significantly better.

For those of you who have been on/are on this diet, what are your thoughts? Would you recommend going sugar free to others? Why or why not?

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