Sodium is an essential mineral that plays an important role in maintaining fluid balance, nerve function, and muscle contractions in your body. However, consuming too much salt or sodium can increase the risk of high blood pressure, heart disease, stroke, and other health problems (1).
Similarly, sugar is a type of carbohydrate that provides energy to your body. Natural sugars in fruits, vegetables, and dairy products are particularly healthful (2). However, consuming too much added sugars from processed and packaged foods can contribute to weight gain, obesity, diabetes, and other health issues (3).
Many people struggle with their salt and sugar intake, as these ingredients are present in almost all types of food we consume.
A no salt no sugar diet can help you take control of your health and may reduce the risk of chronic diseases. This beginner’s guide will provide you with all the necessary information to get started.
What Is a No Salt, No Sugar Diet?
A no salt, no sugar diet is a dietary approach that aims to minimize or eliminate added salt and sugar from your meals. However, it isn’t a one-size-fits-all concept.
How you interpret or implement this diet can vary widely depending on your personal health goals, preferences, and lifestyle.
What Does “No Salt” Really Mean?
When we talk about “no salt,” it refers to avoiding added salt – the kind you sprinkle on your dishes or find hidden in processed and packaged foods (such as chips, canned soups, pre-made sauces, or fast food).
Sodium itself is a mineral that your body needs to regulate fluid balance, maintain nerve function, and help your muscles work smoothly. Natural sodium appears in many foods, such as vegetables, whole grains, and dairy, so you shouldn’t aim to eliminate it entirely (4).
The goal of a no-salt diet is to reduce reliance on artificially salty foods and enhance flavor through herbs, spices, or other natural seasonings.
What About “No Sugar”?
The “no sugar” component of this diet specifically targets added sugars, not the naturally occurring sugars that are found in fruits, vegetables, or dairy.
Added sugars are what you’ll often find in sodas, candies, baked goods, and even seemingly healthy items such as flavored yogurt or breakfast cereals. These sugars are linked to health problems such as weight gain, type 2 diabetes, and a higher risk of heart disease (3).
Natural sugars such as the kind found in an apple or carrot come packaged with fiber, vitamins, and other nutrients that support your health (2).
A no-sugar diet would focus on removing ultra-sweetened foods while still including nutrient-dense foods that contain natural sugars.
There’s No One Way to Follow This Diet
The beauty (and complexity) of this diet is that it can – and often should – be tailored to individual needs. Here’s why:
- Health Conditions
For some individuals, a no salt, no sugar diet is necessary for managing chronic health conditions such as high blood pressure or diabetes (5, 6).
In these cases, it’s important to work closely with a healthcare professional or registered dietitian to determine the best approach and ensure proper nutrient intake.
For others, this diet can serve as a preventive measure to decrease the risk of developing these conditions in the future. In this case, the level of restriction may not be as strict and can be modified based on personal health goals.
- Nutritional Needs
While some people may aim to reduce salt and sugar entirely, others may adopt a more moderate approach. For example, an athlete who sweats a lot may need higher sodium levels than someone who leads a more sedentary lifestyle (7).
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- Cultural and Personal Preferences
Food habits and preferences vary widely. For someone who is used to heavily salted or sweetened foods, a gradual reduction may work better than a sudden cutoff.
Incorporating flavorful herbs and spices in place of salt or opting for naturally sweet fruits can still help you achieve the aim of the diet without feeling overly restrictive.
- Flexibility and Sustainability
A rigid, zero-tolerance approach to salt and sugar may not be sustainable for everyone. Focusing instead on making smarter choices – such as avoiding ultra-processed foods, relying on natural sources, and reading food labels – can be more realistic over the long term.
Read more: Clean Eating Challenge: A Simple Guide To Kickstart Your Journey
What Are Some Meal Ideas for a No Salt, No Sugar Diet?
Eliminating salt and sugar from your diet doesn’t have to mean eating bland, tasteless foods. In fact, there are plenty of delicious and nutritious meal ideas you can try.
For Breakfast
1. Vegetable Omelet with Fresh Herbs
Whisk eggs with a splash of milk and cook with your favorite vegetables such as spinach, mushrooms, and bell peppers. Use parsley, chives, or dill to boost the flavor without salt. Pair with a slice of whole-grain toast or avocado for a filling start.
2. Overnight Chia Pudding
Mix chia seeds with unsweetened almond milk and vanilla extract. Top with fresh berries, sliced banana, or crushed nuts for natural sweetness and texture.
3. Avocado Toast with Lemon and Pepper
Mash an avocado and spread it on whole-grain bread. Squeeze fresh lemon juice on top and sprinkle with black pepper or red chili flakes for a flavorful twist.
4. Banana Pancakes
Blend a ripe banana with two eggs and cook into pancakes. Top with unsweetened Greek yogurt and a handful of fresh fruit for a naturally sweet breakfast.
For Lunch
1. Quinoa Salad with Roasted Vegetables
Cook quinoa and mix with roasted zucchini, cherry tomatoes, and red onions. Add a drizzle of olive oil, lemon juice, and a handful of fresh basil for a nutrient-packed and flavorful dish.
2. Grilled Chicken Lettuce Wraps
Fill large lettuce leaves with grilled, seasoned chicken breast, sliced cucumbers, shredded carrots, and a sprinkle of sesame seeds. Use a dressing made of tahini and lemon juice.
3. Homemade Lentil Soup
Simmer green or red lentils with garlic, onions, diced tomatoes, and vegetable broth (low-sodium or homemade). Add a mix of spices like cumin, turmeric, and paprika for depth of flavor.
4. Cucumber and Hummus Roll-Ups
Slice cucumbers thinly and spread no-salt hummus on each slice. Roll them up and secure them with toothpicks for a light, refreshing meal or snack.
For Dinner
1. Baked Salmon with a Herb Crust
Coat a salmon fillet with minced garlic, lemon zest, and a mixture of fresh parsley and cilantro. Bake until flaky and serve with steamed broccoli and roasted sweet potatoes.
2. Stuffed Bell Peppers
Hollow out bell peppers and stuff them with a mix of cooked brown rice, black beans, diced tomatoes, and chopped spinach. Season with Italian herbs or smoked paprika before baking.
3. Zucchini Noodles with Pesto
Spiralize zucchini into noodles and toss with homemade pesto (basil, garlic, olive oil, and a small amount of nuts). Top with cherry tomatoes for extra freshness.
4. Stir-Fried Vegetables with Tofu
Cook tofu cubes with a mix of colorful vegetables such as snap peas, carrots, and bell peppers in a hot skillet. Season with ginger, garlic, a touch of rice vinegar, and sesame oil instead of soy sauce.
For Snack Time
1. Apple Slices with Nut Butter
Slice an apple and pair with unsalted almond or peanut butter for a satisfying, naturally sweet snack.
2. Roasted Chickpeas
Toss cooked chickpeas with olive oil, paprika, cumin, and garlic powder. Roast until crispy for a crunchy, savory treat.
3. Vegetable Sticks with Guacamole
Serve carrot sticks, cucumber slices, and bell pepper strips with homemade guacamole (avocado, lime juice, cilantro, and garlic).
4. Energy Bites
Blend oats, unsweetened coconut flakes, almond butter, and dates to create bite-sized snacks. Roll into balls and refrigerate.
What Happens If I Stop Eating Sugar and Salt?
A no salt, no sugar diet can have various short-term and long-term effects on the body. Some of these changes may be noticeable immediately, while others may take weeks or months to manifest.
What Happens If You Stop Eating Sugar?
- Improved Energy Levels
When you stop eating added sugar, your blood sugar levels may become more stable. This reduces the spikes and crashes in energy that often follow the consumption of sugary foods or drinks (8).
Over time, your body adjusts to using more sustained energy sources, such as complex carbohydrates and fats, which leaves you feeling less fatigued during the day.
- Reduced Risk of Chronic Diseases
Eliminating added sugars may significantly lower your risk of developing conditions such as type 2 diabetes, heart disease, and fatty liver disease. Excess sugar contributes to inflammation and increases insulin resistance, both of which are risk factors for these chronic illnesses. By cutting sugar, you may improve your overall metabolic health (8).
- Weight Stabilization or Loss
Added sugars are often “empty calories”, which means they provide energy without many nutrients (3). Removing these from your diet can reduce your calorie intake, often leading to weight loss. In addition, cutting sugar reduces cravings for unhealthy snacks, which makes it easier to maintain a healthier weight over time (9).
- Enhanced Skin Health
High sugar consumption has been linked to inflammation and the breakdown of collagen and elastin, which are essential for youthful and firm skin (10). When you remove sugar, you may notice fewer breakouts and healthier skin overall as your body becomes less inflamed.
- Potential Withdrawal Symptoms
When you stop eating sugar, you may initially experience withdrawal-like symptoms such as mood swings, fatigue, and cravings. This happens because sugar is believed to affect dopamine levels in the brain (11). However, these symptoms typically subside within a week or two as your body adjusts to a lower sugar intake.
- Altered Sense of Taste
After quitting added sugar, your taste buds recalibrate. Foods you once found bland, such as fruits or vegetables, may taste sweeter and more flavorful. Over time, this shift can help you appreciate the natural sweetness in whole, minimally processed foods (9).
- Better Digestive Health
Added sugars, particularly in ultra-processed foods, may feed harmful gut bacteria, leading to bloating and an imbalance in gut flora (12). These foods also tend to be low in fiber, which is important for beneficial gut bacteria and digestive function. By cutting back and replacing those foods with fiber-rich alternatives, you support the growth of beneficial bacteria, improving digestion and gut health overall.
What Happens If You Stop Eating Salt?
- Lower Blood Pressure
Reducing salt intake, especially if you consume it in excess, can lead to lower blood pressure. This is particularly beneficial for people with hypertension or those at risk of cardiovascular disease. A lower sodium level decreases the strain on your arteries, which helps improve heart health (13).
- Reduced Water Retention
Excess salt in the diet can cause water retention, which can lead to bloating and swelling, particularly in the hands, feet, or face (14). When you stop eating salt, your body releases this excess water, which makes you feel lighter and less puffy (15).
- Risk of Sodium Deficiency
Sodium is essential for maintaining fluid balance, nerve and muscle function, and blood pressure regulation. Completely eliminating salt can lead to hyponatremia, a condition where sodium levels in the blood are too low (16).
Symptoms include nausea, headaches, fatigue, and even confusion in severe cases. It’s crucial to consume enough sodium in natural forms (such as vegetables and dairy) rather than cutting it out entirely.
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- Potential Impact on Exercise Performance
Sodium loss through sweating is significant for people who are highly active or work in hot environments (7). If you stop eating salt, this may lead to imbalances that cause muscle cramps, dizziness, or poor exercise performance (17). Replacing lost sodium through natural sources such as celery or beets may be enough for some people, but adding a little table salt is sometimes necessary.
- Dull or Bland Taste in Food
Salt is a primary flavor enhancer and cutting it can initially make foods taste bland or unsatisfying. However, as with sugar, your palate adapts over time, and you start to enjoy the natural flavors of foods without needing much added salt.
- Reduced Risk of Certain Health Issues
Lowering your salt intake can reduce the risk of kidney disease, stroke, and heart failure. Excess salt causes the kidneys to work harder, potentially leading to long-term damage (18). Reducing added salt allows the kidneys to function more effectively.
- Possibility of Nutritional Imbalance
Table salt and many processed foods that contain added salt are also fortified with iodine, an essential nutrient for thyroid function. If you stop eating iodized salt and don’t replace it with natural iodine-rich foods such as fish, eggs, or seaweed, this could lead to deficiencies over time.
Can You Lose Weight by Cutting out Sugar and Salt?
Yes. Cutting out sugar and salt can lead to weight loss and the process is rooted in your body’s physiological responses to these substances.
Cutting Sugar Reduces Calorie Intake and Fat Storage
Sugar is calorie-dense but offers little nutritional value. By removing sugary foods and drinks, you tend to lower your total calorie intake, which creates a calorie deficit – a key factor in weight loss.
In addition, sugar causes spikes in blood sugar levels, prompting your pancreas to release insulin. Insulin helps regulate blood sugar but also signals the body to store excess glucose as fat.
Over time, high sugar intake can contribute to insulin resistance, which may make it more difficult to burn fat efficiently. By reducing sugar, you may stabilize insulin levels, which is thought to help your body rely more on stored fat for energy, potentially promoting weight loss (19).
Improved Cravings and Appetite Control
Sugar can trigger cravings due to its impact on reward centers in the brain (20). It’s also hyperpalatable, which makes it very appealing and easy to overeat. Removing it reduces these cravings, which helps you make healthier food choices and avoid overeating. This control over appetite also supports weight loss over time.
Cutting Salt Reduces Water Retention
Excess salt causes the body to retain water as sodium attracts and holds water in extracellular spaces. This is why high-salt diets often lead to bloating and temporary weight gain (14). When you reduce salt intake, your body releases excess water, which leads to a noticeable drop in weight, especially in the first few days (15).
While this initial weight loss comes from water and not fat, it alleviates bloating and can be a motivating start to a healthier lifestyle.
Behavioral Shifts Toward Whole Foods
Eliminating sugar and salt often results in a diet centered on whole, minimally processed foods. These are lower in calories and sodium and are also more filling due to their fiber and nutrient content. This shift helps regulate your hunger hormones and supports long-term weight management.
Read more: How to Build a Healthy Dinner Plate, According to Experts
How Can I Make Food Taste Better Without Salt or Sugar?
- Use Fresh Herbs and Spices – Add depth to dishes with basil, cilantro, rosemary, paprika, cumin, or chili powder. They pack a punch of flavor without the need for added sodium or sweetness.
- Citrus for Brightness – Squeeze fresh lemon, lime, or orange juice over meals for a tangy zest that enhances natural flavors.
- Experiment with Vinegars – Balsamic, apple cider, and red wine vinegar bring a balance of acidity and complexity to both savory and sweet dishes.
- Infuse Oils – Elevate olive oil by infusing it with garlic, chili, or herbs. Drizzle over cooked foods for a rich and aromatic finish.
- Roast Vegetables – Roasting intensifies the natural sweetness in vegetables and adds a caramelized layer of flavor to each bite.
- Add Garlic and Onions – Whether sautéed, roasted, or raw, these ingredients create a savory base that enhances the taste of any dish.
- Use Umami-Rich Ingredients – Mushrooms, nutritional yeast, or tomato paste deliver that satisfying savory umami flavor.
- Freshly Ground Pepper – Black or white pepper adds a hint of spice and complexity, transforming the simplest of meals.
- Try Smoky Flavors – Smoked paprika, liquid smoke, or grilling foods infuses them with a robust smoky taste.
- Include Textural Contrast – Add toasted nuts, seeds, or a crunchy topping to bring texture and amplify the enjoyment of your dish.
These simple strategies will help you create delicious meals without relying on sugar or salt.
Avoid salt and sugar by focusing on whole, minimally processed foods such as fresh fruits, vegetables, lean proteins, and whole grains. Use natural flavor boosters, such as herbs, spices, garlic, and lemon juice, instead of salt or sugar. To avoid salt and sugar in packaged foods, carefully read nutrition labels. Look for options that are labeled “no added sugar” or “low sodium” and check the milligrams of sodium or grams or grams of added sugar per serving. Avoid products with hidden sources of sugar, such as syrups, maltodextrin, or dextrose, and high-salt additives such as MSG or sodium benzoate. Yes, fruits are allowed in most no-sugar diets as they contain natural sugars, along with fiber, vitamins, and antioxidants. However, you should limit processed fruit products such as juices or dried fruits with added sugars. It depends on your individual health needs. Reducing sugar helps manage weight and may help prevent insulin-related issues, while reducing salt lowers blood pressure and reduces the risk of heart disease. Cutting both may provide the best overall health benefits. Eating no salt at all can lead to sodium deficiency, which may cause fatigue, muscle cramps, and dehydration. Some sodium is essential for proper nerve function, fluid balance, and muscle contractions. Salt is also usually fortified with iodine, which you may need to find other sources of if you’re eating very little salt. On a no salt, no sugar diet, you can eat fresh fruits, vegetables, unsalted nuts and seeds, lean proteins, whole grains, and healthy fats such as avocado and olive oil. Focus on natural flavoring through herbs, spices, citrus, and vinegar.Frequently Asked Questions
How do you avoid salt and sugar?
How do you avoid salt and sugar in packaged foods?
Can I eat fruit on a no-sugar diet?
Is it better to cut out salt or sugar?
What happens if you eat no salt at all?
What can I eat on a no-salt, no-sugar diet?
The Bottom Line
A no salt, no sugar diet can offer significant health benefits, including better blood pressure control, stable blood sugar levels, reduced risk of chronic diseases, and potential weight loss. However, it comes with challenges such as adapting to new flavors, avoiding hidden ingredients in packaged foods, and maintaining proper nutrient balance.
The key to success lies in moderation, opting for natural flavor enhancers such as herbs and spices, and ensuring your body still receives essential nutrients like sodium from modest, healthy sources.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
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