Milly Gaines
An elimination diet is a restrictive diet that helps people identify food intolerances, allergies, and sensitivities. It involves removing certain foods or food groups from one's diet for a period of time and then slowly reintroducing them to determine their effects on the body. While elimination diets can be challenging, they can also be an effective way to improve symptoms associated with conditions like IBS. Sugar is often eliminated as part of an elimination diet, as excessive sugar consumption can lead to health issues such as cavities, weight gain, and skin aging. To add sugar back into an elimination diet, it is important to do so gradually and mindfully. This can be done by reintroducing natural sugars found in fruits or dairy products, or by using small amounts of sweeteners in beverages. It is crucial to monitor one's response to the reintroduction of sugar and be cautious of added sugars in processed foods and beverages.
How to add sugar to an elimination diet
| Characteristics | Values |
|---|---|
| Purpose | Identify food intolerances, sensitivities, and allergies |
| Benefits | Improved IBS symptoms (reduced bloating, stomach cramps, and gas), protection against diseases (Alzheimer's, heart disease, high cholesterol, and high blood pressure), improved dental health, weight loss, and reduced skin aging |
| Foods to Include | Fruits (strawberries, bananas, blueberries), vegetables (wholemeal or granary bread), high-protein and low-carb options (egg whites), plain yogurt with fruit, unsweetened applesauce, nuts, unsweetened rice milk, and natural sweeteners (honey, maple syrup, molasses) |
| Beverages | Water, herbal tea, caffeine-free tea, and fruit juices in moderation |
| Condiments and Spices | Black pepper, fresh herbs and spices (excluding cayenne pepper and paprika), apple cider vinegar, cinnamon, nutmeg, ginger, and lemon or orange extracts |
| Desserts and Sweets | Dark chocolate (70% cacao or more), homemade trail mix, and natural sweeteners (agave nectar) |
| Tips for Adding Sugar | Gradually add small amounts of natural sweeteners, monitor food labels, and be mindful of portion sizes |
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What You'll Learn
- Identify sugar sources: Read labels, look for -ose ingredients, cane, syrup, nectar, etc
- Cut out sugar: Choose unsweetened products, reduce sugar gradually, and eliminate sugary drinks
- Choose alternatives: Opt for water, diet drinks, herbal tea, or flavour water with fruits/herbs
- Manage cravings: Keep healthy snacks on hand, like fruit or nuts, and manage portion sizes
- Cook with substitutes: Use extracts, spices, unsweetened applesauce, or fruit purees instead of sugar
Identify sugar sources: Read labels, look for -ose ingredients, cane, syrup, nectar, etc
To identify sugar sources in your diet, it is important to read the labels of the food and drink products you consume. This is because sugar can be listed under various names, and there are more than 60 names for added sugar. Some common sources of added sugar to look out for include brown sugar, corn sweetener, corn syrup, high-fructose corn syrup, fruit juice concentrates, malt sugar, molasses, honey, agave, and fruit nectars.
Additionally, keep an eye on the "ose" ingredients, which are all added sugars. These include dextrose, fructose, glucose, lactose, maltose, and sucrose. These "ose" ingredients are often found in carbonated beverages, flavoured milks, and sports drinks, so be sure to read the labels of these products carefully.
Another strategy is to look for products that are labelled unsweetened or "no added sugar". Many supermarkets and brands also use a “traffic light” system on the packaging to indicate the nutritional content. Look for more "greens" and "ambers" and fewer "reds" in your shopping basket. This system makes it easier to choose foods that are lower in sugar.
Furthermore, be cautious of condiments and sauces, as they can contain significant amounts of sugar. For example, ketchup can have around 23 grams of sugar per 100 grams, which is about half a teaspoon per serving. While these foods are typically consumed in small quantities, the sugar can add up if used daily.
In addition to reading labels, be mindful of sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, and cordials. These drinks can contribute a significant amount of sugar to your diet. Try to switch to water, sugar-free or no-added-sugar alternatives, or lower-fat milk. If you usually add sugar to your tea or coffee, gradually reduce the amount until you can eliminate it completely.
By following these strategies and carefully reading labels, you can become more aware of the sugar sources in your diet and make more informed choices about your sugar intake.
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Cut out sugar: Choose unsweetened products, reduce sugar gradually, and eliminate sugary drinks
To cut out sugar from your diet, it is important to choose unsweetened products, reduce sugar gradually, and eliminate sugary drinks.
Firstly, it is crucial to familiarize yourself with the different names for added sugars. These include brown sugar, corn sweetener, corn syrup, high-fructose corn syrup, fruit juice concentrates, malt sugar, and molasses. Also, watch out for ingredients ending in "-ose", such as dextrose, fructose, glucose, lactose, maltose, and sucrose. These are all added sugars.
Once you know what to look for, start reading nutrition labels and choosing products with the lowest amounts of added sugars or those labelled "'no added sugar'. Opt for unsweetened or low-sugar alternatives whenever possible, such as unsweetened applesauce, unsweetened iced tea, or sugar-free or no-added-sugar drinks.
Gradually reducing your sugar intake is an effective strategy. If you take sugar in tea or coffee, for example, gradually decrease the amount until you can eventually cut it out completely. Similarly, if you add sugar to your cereal or porridge, slowly reduce the amount and consider adding chopped fruit or dried fruit instead to satisfy your sweet tooth.
Finally, eliminating sugary drinks is crucial. Nearly a quarter of the added sugar in diets comes from sugary drinks like soda, sweetened juices, milkshakes, and cordials. Water is the best alternative, but you can also try diet drinks, flavoured sparkling water (checking for no added sugars), or unsweetened beverages like iced tea.
Remember, it's important to make these changes gradually and find alternatives that work for your taste preferences and lifestyle.
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Choose alternatives: Opt for water, diet drinks, herbal tea, or flavour water with fruits/herbs
While it is important to distinguish between added sugar and naturally occurring sugar, it is recommended to cut back on highly refined foods and beverages with added sugars. To add sugar to an elimination diet, you can opt for alternatives that contain natural sugar, such as:
Water
Water is essential for hydration, and while plain water can be boring, you can easily add some flavour to it. Infused water is a great way to add a hint of flavour to your water without adding excess calories, sugars, or artificial flavourings. Simply add your desired combination of fresh fruits, vegetables, or herbs to a pitcher of water. You can also muddle or crush certain ingredients, like fibrous ginger root or rosemary, to help release their flavours and oils. Some ingredients that work well include:
- Citrus fruits
- Berries
- Melons
- Fresh ginger
- Mint
- Basil
- Apples
- Cinnamon
- Rosemary
- Strawberries
- Lavender
- Rose petals
- Dried hibiscus
Diet drinks
If you're looking for a drink with a more distinct flavour, you can opt for diet drinks, which are typically sweetened with sugar substitutes. These sugar substitutes are usually nonnutritive sweeteners created from chemicals in a lab, although some are made from natural substances like herbs. They are highly sweet but contain few or no calories, making them a popular choice for those monitoring their blood glucose levels or weight. However, they also lack beneficial nutrients like vitamins, fibre, minerals, or antioxidants.
Herbal tea
Herbal tea is another great alternative to sugary drinks. You can choose from a variety of flavours, such as lemon or ginger, or create your own by adding a slice of your favourite fruit or herb to hot water.
Flavour water with fruits/herbs
In addition to infused water, you can also flavour your water with fruits or herbs by simply adding a slice of lemon, lime, or your favourite fruit or herb to your glass or bottle of water. This is a quick and easy way to add a hint of flavour to your water without the need for infusing.
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Manage cravings: Keep healthy snacks on hand, like fruit or nuts, and manage portion sizes
Sugar cravings are driven by your brain's need for a reward. While it is okay to eat sugar in moderation, giving in to a craving may feed an addiction. If you manage to resist, the cravings will get weaker over time and eventually disappear.
To manage cravings, it is important to keep healthy snacks on hand. Fruits, for instance, can be a great way to satisfy your sweet tooth while also providing essential nutrients and fiber. Opt for fruits that are slightly higher in sugar, such as mangoes or grapes, or go for berries, which are lower in sugar but still sweet and packed with antioxidants and anti-inflammatory properties. You can also add fruits to yogurt to make it a more satisfying snack. Additionally, dates are a nutritious dried fruit option that may help reduce sugar cravings.
Nuts are another excellent choice to keep cravings at bay. They are high in protein and healthy fats, which can help you feel full and satisfied. Just be mindful of portion sizes, as dried fruits and nuts are calorie-dense, so a small handful is usually enough.
Whole grains are also a good option to keep cravings at bay. They are rich in fiber and essential nutrients, and they help promote feelings of fullness. Opt for snacks made from whole grains, such as oatmeal cookies or whole-grain crackers, to curb your hunger and leave you feeling satisfied.
In addition to keeping healthy snacks on hand, it is also important to manage portion sizes. Eating large amounts of simple carbohydrates without the balance of proteins or fats can quickly satisfy hunger and provide a short-term energy boost, but it can also lead to a crash later on, leaving you craving more. Opt for balanced meals and snacks that include a combination of complex carbohydrates, lean protein, and healthy fats to promote sustained energy levels and reduce cravings.
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Cook with substitutes: Use extracts, spices, unsweetened applesauce, or fruit purees instead of sugar
When cooking, you can use substitutes such as extracts, spices, unsweetened applesauce, or fruit purees instead of sugar.
Firstly, extracts such as almond, vanilla, orange, or lemon can be used to flavour foods without adding sugar. You can also enhance the flavour of dishes with spices like ginger, allspice, cinnamon, or nutmeg.
Secondly, unsweetened applesauce can be used as a substitute for sugar in a 1:1 ratio. Applesauce is a versatile ingredient that can be added to oatmeal, yogurt, smoothies, or used as a base for pies and desserts. It can also be used in baking to add moisture and flavour, and to reduce fat and calories. However, it's important to note that the texture of baked goods may be affected, and adjustments to the recipe may be needed. For example, when using applesauce in baked goods, you may need to reduce the amount of other wet ingredients and be mindful of the difference in consistency between sugar and applesauce.
Lastly, fruit purees such as pumpkin, carrot, or berry purees can be used as substitutes for sugar in a 1:1 ratio. These purees add flavour and moisture to baked goods while also providing health benefits.
It's important to note that while these substitutes can reduce the amount of sugar in your diet, they may not completely eliminate it. Additionally, some of these substitutes, such as fruit purees, may alter the taste, texture, or appearance of your dishes, so experimentation may be required to find the right balance for your palate and preferences.
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Frequently asked questions
An elimination diet is a way to identify food intolerances, sensitivities, and allergies by removing certain foods from your diet.
Some examples include lactose-free, sugar-free, gluten-free, and wheat-free diets.
You can eat most fruits, excluding citrus fruits, grains like rice, buckwheat, or quinoa, meat like turkey and lamb, and fats like olive oil and flaxseed oil.
Avoid sugar sources like honey, maple syrup, and chocolate, as well as dairy, alcohol, coffee, tea, and sauces.
Gradually reintroduce sugar in small amounts, monitoring for any adverse reactions. Start with natural sources of sugar like fruit and unsweetened dairy products, then slowly introduce added sugars like honey and syrup.
