In our culture, any good work is started with a sweet and the food also ends with a sweet, which we call dessert. This beginning and end story has become a problem today because people are running away from sweets. Not only sweet, but they are also running away from those things in which the nutrients associated with sweetness are found. The reason for this is the changing lifestyle which forced us to do so.
In fact, with the changing lifestyle and food habits, our diseases are also changing at the same rate. A serious disease like diabetes has become a part of a lifestyle disease today. People suffering from diabetes are a serious problem not only for India but for the whole world. In today's article, we have focused on sugar only. We are going to tell you what a no-sugar diet is, as well as its advantages and disadvantages. In this, we have also included inputs from health experts so that this information becomes reliable for you.
What is no sugar diet?
No sugar diet means avoiding consuming carbohydrates things. We also know it by the name of a low-carb diet. An increase in blood sugar in our body can cause many problems. This diet is especially beneficial for diabetic people. It just needs to be followed according to the rules.
Let us know what are the advantages and disadvantages of no sugar diet and what are the things to be kept in mind while following it, according to Pratiksha Kadam, Chief Dietetics and Nutrition, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai.
No Sugar Diet Benefits
- keeping blood sugar levels under control
- Helpful in weight management
- Beneficial for oral health
- reducing the risk of liver disease
- Beneficial for keeping the heart healthy
- Keeping skin healthy while reducing acne
- ward off depression
Disadvantages of No sugar diet
Reducing the amount of sugar in your diet can lead to many emotional and mental changes, including the following symptoms:
- feel depressed
- Worry
- sleep pattern changes
- cravings
- problems with attention or forgetting things.
How to start a no sugar diet?
To follow any diet, we have to prepare our bodies accordingly. Similarly, to follow no sugar diet, you need to keep these things in mind.
- Start by slowly cutting down on sugary foods and drinks.
- Also, reduce the intake of food items with direct sources of sugar.
- Be sure to read the nutrition label before purchasing any food item.
- Avoid eating things with artificial sugar.
- Do not consume beverages that contain sugar like cold drinks etc.
What not to eat on no sugar diet?
Do not consume refined sugar, white rice, white bread, white flour, corn, beetroot, soda, candy, baked goods, cold drinks, etc. at all. Along with this, the intake of bananas, mango, potato, and sweet potato will also have to be reduced.
What to eat in no sugar diet?
To follow this diet, eat proteins like chicken, fish, beef, tofu, eggs, etc. In good fat things, you can take egg yolk, avocado, nuts, seeds, olive oil, etc. Complex carb sources can include beans, all green-leafy vegetables, dry fruits, and brown rice in your diet.
Along with this, water, sugarless coffee, and tea can be taken in beverages without sugar, whether it is iced or hot. There are many categories of tea too, you can take it by checking the sugar level in it. Fresh lemon or mint lemonade and coconut water can also be consumed.
How much sugar and salt do normal people need?
WHO issued a guideline some time back that everyone should consume the amount of salt and sugar in a day. A maximum of 5 grams of salt and 6 teaspoons of sugar (sugar) should be consumed in 1 day, consuming more than this is injurious to health and increases the risk of diabetes and heart diseases. Not only this, on the advice of WHO, many countries have even started banning sugar, salt, and fat items sold in the market so that all people can be saved from serious danger. In such a situation, we need to be alert from now and there is an equal need to reduce sugar in our diet. If you can follow the no-sugar diet in moderation, it will help in keeping you healthy.
