Leena Watts
A non-processed sugar diet involves eliminating added sugars from your diet and prioritising whole foods. This means cutting out sugary drinks, baked goods, candy, and processed foods that contain added sugars and refined ingredients. Instead, you would focus on consuming nutrient-dense whole foods such as fruits, vegetables, whole grains, and dairy products, which contain natural sugars and are part of a healthy, well-balanced diet. A non-processed sugar diet can help reduce the risk of health issues such as obesity, Type 2 diabetes, dental problems, and metabolic syndrome.
Characteristics of a non-processed sugar diet
| Characteristics | Values |
|---|---|
| Focus on whole foods | Prioritize complex carbs, like whole grains, fruits, and vegetables |
| Avoid processed foods | Processed foods tend to have added sugar, salt, and/or fat |
| Read labels | Learn to identify sugar in all its forms, including aliases ending in "ose" |
| Limit sugar intake | Aim for less than 10% of daily calories from added sugar |
| Natural sweeteners | Use natural sweeteners like honey, molasses, or maple syrup |
| Avoid sugary drinks | Sugar-sweetened drinks are a significant source of added sugar |
| Gradual transition | Cut down on sugar gradually to retrain your palate and reduce cravings |
| Dental health | Lower risk of dental decay and cavities |
| Weight management | May aid in weight loss and long-term weight management |
| Health benefits | Reduced risk of obesity, Type 2 diabetes, heart disease, metabolic syndrome, and liver issues |
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What You'll Learn
The difference between added and natural sugars
A non-processed sugar diet involves eliminating added sugars from your diet and focusing on whole foods that contain natural sugars. This means cutting out processed foods, sugary drinks, and baked goods, which are major sources of added sugars.
Now, let's delve into the key differences between added and natural sugars:
Natural Sugars:
Natural sugars, also known as naturally occurring sugars, are found in whole, unprocessed foods such as fruits, vegetables, milk, and dairy products. These include fructose in fruits and lactose in milk and dairy. Natural sugars are processed more slowly by the body, providing a sustained release of energy and keeping your metabolism stable. They also contribute to essential nutrients and can be part of a healthy, well-balanced diet. For example, fruits are a good source of natural sugars and are rich in vitamins and antioxidants.
Added Sugars:
Added sugars, on the other hand, are sugars or caloric sweeteners that are added to foods or beverages during processing, preparation, or at the table to enhance flavour. Common examples include white sugar, brown sugar, honey, high-fructose corn syrup, and other chemically manufactured sweeteners. Added sugars are quickly metabolised by the body, leading to a rapid increase and subsequent crash in blood glucose levels, which can leave you feeling hungry and irritable. They contribute extra calories without providing any nutritional benefits, and excessive consumption can increase the risk of weight gain, obesity, and various health conditions.
Identifying Added Sugars:
Identifying added sugars in food products can be challenging. They often have sneaky aliases and are disguised in ingredient lists. Look out for ingredients ending in "ose", such as sucrose, glucose, dextrose, and fructose. Other identifiers include corn syrup, fruit juice concentrates, malt sugar, molasses, and syrup. Reading nutrition labels and understanding the different types of sugars listed can help you make informed choices to reduce your added sugar intake.
Benefits of Reducing Added Sugars:
Reducing added sugars has several health benefits. It can help lower your risk of obesity, type 2 diabetes, heart disease, dental problems, and other health conditions. Additionally, cutting back on added sugars means reducing your consumption of highly processed foods, which often contain artificial ingredients. This can lead to a healthier lifestyle and improved overall health.
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How to identify added sugars
It is important to be aware of added sugars and how to identify them. Added sugars are sugars and syrups put in foods during preparation or processing or at the table. They are not naturally occurring in food products but are added to enhance sweetness, increase shelf life or remove bitterness.
Added sugars can be identified by reading the nutrition label on packaged food. Look for "Added Sugars" under "Total Sugars" in the Nutrition Facts panel. Sugar has many names, and added sugars can show up as different ingredients on the nutrition label. They include words ending in "ose" such as maltose, sucrose, and fructose; syrups like high-fructose corn syrup, malt syrup, and maple syrup; and other names like honey, agave, molasses, cane sugar, corn sweetener, and raw sugar. These added sugars can be listed under various names in the ingredients list, so it's important to familiarise yourself with these terms. The higher up the ingredients list they are, the larger their quantity in the product.
Added sugars can also be found in items you might not expect, such as sauces, condiments, yogurt, instant hot cereals, granola, and granola bars, and canned fruit. For example, ketchup, barbecue sauce, hoisin sauce, teriyaki sauce, salad dressings, and relish all contain added sugars. Even seemingly healthy foods like yogurt can be loaded with added sugar. So, it is important to read the labels and be mindful of the added sugar content in these products.
Additionally, you can calculate the amount of added sugar in a product by first determining the total sugars and then subtracting any naturally occurring sugars. For example, a 150g pot of yogurt may contain 20g of added sugar plus 6-12g of naturally occurring lactose. By understanding the natural sugar content of certain foods, you can better estimate the amount of added sugar in a product.
Being aware of added sugars and their potential impact on health is crucial. The American Heart Association recommends limiting added sugar consumption to specific amounts: 25 grams (about six teaspoons) per day for women and 36 grams (nine teaspoons) per day for men. Excess sugar consumption has been linked to an increased risk of cardiovascular disease. Therefore, it is important to track your added sugar intake and make informed choices to maintain a healthy diet.
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Benefits of reducing added sugar intake
Reducing added sugar intake has several benefits for your health and can also help with weight management. Firstly, it can help to keep your blood pressure, cholesterol, and triglycerides at healthy levels, reducing your risk of heart disease. This is because a diet high in added sugar is associated with obesity, and obesity is a risk factor for heart disease.
Secondly, cutting back on added sugar can improve your oral health and reduce your risk of dental decay. This is because sugar can increase the amount of sebum (oil) produced by your skin, which can lead to acne. Additionally, a high-sugar diet can contribute to insulin resistance, which can cause cell damage and increase your risk of various diseases.
Thirdly, reducing your sugar intake can lead to improved skin health and slower skin aging. This is because excess added sugar is linked to non-alcoholic fatty liver disease (NAFLD). By cutting back on sugar, you can reduce your risk of developing this disease and improve your liver health.
Finally, limiting your sugar intake can help you think more clearly as there is evidence that sugar hinders your ability to focus and can block memory receptors in the brain. Additionally, reducing sugar can help stabilise blood sugar levels, which can improve your overall health and reduce your risk of developing Type 2 diabetes. It's important to note that a no-sugar diet does not have to be restrictive, and you can still include whole fruits, which provide natural sugars and essential nutrients.
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Natural sugar sources
Natural sugars are those that occur in food without any additional processing. This includes sugar in fruit, dairy, and certain carbohydrates.
Fructose, a natural sugar, is found in fruits and some starchy vegetables. Sucrose and glucose are also found in fruits and vegetables, and they are purified from sugar cane and sugar beets for use in cooking and food production. Sugar cane and sugar beets contain higher proportions of sucrose compared to other plants. The resulting granulated sugar extracted from either cane or beets is pure sucrose. Other natural sources of fructose include honey, maple syrup, and concentrated fruit juice.
Lactose is a natural sugar found in milk and other dairy products. It is also added to flavoured yoghurt.
Some carbohydrates are also sources of natural sugars. These include whole or minimally processed carbohydrates like brown rice and whole-grain pasta.
Natural sugars can be distinguished from refined sugars, which are often from natural sources but have been processed so that only sugar remains. Examples of refined sugars include granulated sugar from sugar cane and corn syrup from corn.
Natural sugars can be part of a healthy, well-balanced diet. However, it is important to monitor your intake, as even natural sugars can contribute to increased calorie consumption and weight gain.
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Sugar substitutes
A non-processed sugar diet involves cutting out added sugars and refined sugars, which are commonly found in processed foods, baked goods, sugary drinks, and simple carbohydrates. While natural sugars from fruits, grains, and dairy products are generally allowed, some people may choose to limit their intake of these as well.
- Artificial Sweeteners: These are created from chemicals in a lab and can be 200 to 700 times sweeter than table sugar. They don't contain calories or sugar but also lack beneficial nutrients. Examples include aspartame, sucralose, and saccharin.
- Sugar Alcohols: These are often found in sugar-free, keto, or low-carb foods. They are generally well-tolerated but may cause digestive issues in some individuals. Examples include erythritol, xylitol, and sorbitol.
- Novel Sweeteners: This relatively new group, also known as "plant-derived non-caloric sweeteners," provides the benefits of both artificial and natural sweeteners. They don't lead to weight gain or blood sugar spikes and are typically less processed. Examples include stevia and monk fruit, which are derived from plants and are considered safe by the FDA.
- Natural Sugar Substitutes: These include whole fruits like applesauce, mashed bananas, or dates, which can be used in baking to replace refined sugar. Unlike refined sugar, fruits offer a variety of health benefits, including reduced risk of chronic diseases. Additionally, honey can be used as a natural sweetener, providing trace amounts of vitamins and minerals along with anti-inflammatory and antioxidant benefits.
- Herbs and Spices: Sweet-tasting herbs and spices like cinnamon, nutmeg, cardamom, and vanilla can be added to foods and drinks to replace sugar. They provide flavour without the negative health impacts of added sugars.
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Frequently asked questions
A non-processed sugar diet is one that eliminates all sources of added sugar and focuses on consuming nutrient-dense whole foods. Natural sugars, which are found in foods like vegetables, fruits, and dairy products, are okay to eat.
Here are a few tips to help you get started:
- Read labels and look out for ingredients ending in "ose" as these are usually forms of sugar.
- Avoid processed foods, sugary drinks, and sweet treats such as cakes, muffins, and brownies.
- Choose whole foods and complex carbohydrates like whole grains, fruits, and vegetables.
- Add sweet-tasting herbs and spices to your food and drinks to replace sugar, such as cinnamon, nutmeg, cardamom, and vanilla.
- Make gradual changes to your diet to reduce cravings and give your palate time to adjust.
A non-processed sugar diet has several potential health benefits, including:
- Reducing the risk of obesity, Type 2 diabetes, metabolic syndrome, dental issues, and other health conditions.
- Lowering your risk of dental decay and cavities by cutting down on sugary drinks.
- Improving overall health and reducing the risk of developing conditions related to high sugar intake.
