{"id":47648,"date":"2022-11-28T13:38:08","date_gmt":"2022-11-28T13:38:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47648"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"no-sugar","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/no-sugar\/","title":{"rendered":"The No Sugar Diet For Optimal Health"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#What_Are_Added_Sugars\" >What Are Added Sugars?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#How_To_Cut_Down_On_Sugar_In_Your_Diet\" >How To Cut Down On Sugar In Your Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Read_Food_Labels\" >Read Food Labels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Look_Out_For_Hidden_Sugars\" >Look Out For Hidden Sugars<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Choose_Whole_Foods_Over_Processed_Foods\" >Choose Whole Foods Over Processed Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Make_Healthy_Swaps\" >Make Healthy Swaps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Outsmart_Your_Cravings\" >Outsmart Your Cravings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Satisfy_Your_Sweet_Tooth_With_Natures_Desserts\" >Satisfy Your Sweet Tooth With Nature&#8217;s Desserts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#The_Problem_With_Consuming_Too_Much_Sugar\" >The Problem With Consuming Too Much Sugar<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Weight_Gain\" >Weight Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Heart_Disease_Risk\" >Heart Disease Risk<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#High_Triglyceride_Levels\" >High Triglyceride Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#High_Blood_Sugar_Levels\" >High Blood Sugar Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Inflammation\" >Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#High_Blood_Pressure\" >High Blood Pressure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Atherosclerosis\" >Atherosclerosis<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Acne\" >Acne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Type_2_Diabetes_Risk\" >Type 2 Diabetes Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Cancer_Risk\" >Cancer Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Nonalcoholic_Fatty_Liver_Disease_Risk_NAFLD\" >Nonalcoholic Fatty Liver Disease Risk (NAFLD)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Accelerated_Cognitive_Decline\" >Accelerated Cognitive Decline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Depression_Risk\" >Depression Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#Cavities\" >Cavities<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In the age of processed foods, you&#8217;ll find sugar in the unlikeliest of places. Even savory items like salad dressing and ketchup can have surprising amounts of sugar. It&#8217;s no wonder that the average person consumes about 60 pounds of sugar every year (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/how-much-sugar-is-too-much\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)! <\/span><span style=\"font-weight: 400;\">Added sugars contribute to a host of health problems, including weight gain, cavities, and heart disease. And while you may be tempted to think that cutting back on sugar will mean giving up all your favorite foods, that doesn&#8217;t have to be the case. <\/span><span style=\"font-weight: 400;\">The No Sugar Diet is a balanced approach to eating that includes all the food groups while limiting added sugars. It&#8217;s not a deprivation diet, but rather a way of eating that focuses on nutrient-rich foods and limits empty calories. <\/span><span style=\"font-weight: 400;\">Here&#8217;s what you need to know about the No Sugar Diet including its benefits, foods to eat and avoid, and how to read food labels.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Added_Sugars\"><\/span><strong>What Are Added Sugars?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All food, including fresh <a href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/\">fruits<\/a> and vegetables, contains sugars. It&#8217;s not a coincidence\u2014your body actually needs sugar to function properly. Some functions sugar performs include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6760629\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fueling your brain: <\/b><span style=\"font-weight: 400;\">Sugar is the preferred fuel for your brain. When you don&#8217;t eat enough sugar, you may feel tired, irritable, or even dizzy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Helping your body absorb nutrients: <\/b><span style=\"font-weight: 400;\">Sugar helps your body absorb vitamins and minerals from the food you eat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintaining your blood sugar levels<\/b><span style=\"font-weight: 400;\">: Your body needs sugar to keep your blood sugar levels stable. If you don&#8217;t eat enough sugar, your blood sugar levels may drop too low, causing you to feel shaky or lightheaded.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Natural sugars are simple carbohydrates that occur naturally in foods like fruits, vegetables, and milk. They&#8217;re also known as monosaccharides and disaccharides. Examples of natural sugars include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fructose: <\/b><span style=\"font-weight: 400;\">Found in honey, agave nectar, and fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glucose: <\/b><span style=\"font-weight: 400;\">Found in honey and fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sucrose: <\/b><span style=\"font-weight: 400;\">Found in sugar cane and sugar beets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lactose:<\/b><span style=\"font-weight: 400;\"> Found in milk and dairy products<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Added sugars are simple carbohydrates that are added to foods during processing or preparation. They&#8217;re often used to sweeten food and can be found in a variety of foods, including pastries, candy, and soda. Examples of added sugars include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High fructose corn syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raw sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Molasses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maple syrup<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The No Sugar Diet recommends limiting your intake of added sugars to no more than 6% of your daily calories (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/added-sugars\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). That means if you consume 2,000 calories per day, no more than 120 of those calories should come from added sugars.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recommendation isn&#8217;t just a random number. It&#8217;s based on the American Heart Association&#8217;s (AHA) guidelines, which are designed to help prevent heart disease\u2014the leading cause of death in the United States (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/added-sugars\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there are no hard, fast rules about what to eat and avoid on the No Sugar Diet, it&#8217;s important to be mindful of your sugar intake and make an effort to limit added sugars as much as possible. If you can eliminate them completely, even better.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><i>Keto Sugar Substitute: Which Sweetener Will Satisfy My Sweet Tooth Without Kicking Me Out Of Ketosis?<\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-32570 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6-1024x576.jpg\" alt=\"no sugar diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Cut_Down_On_Sugar_In_Your_Diet\"><\/span><strong>How To Cut Down On Sugar In Your Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As there is no standard definition of the No Sugar Diet, it can be interpreted in a few different ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some people, it may mean eliminating all added sugars from their <a href=\"https:\/\/betterme.world\/articles\/no-carb-no-sugar-diet-meal-plan\/\">diet<\/a>. For others, it may mean limiting their intake of added sugars to 6% of their daily calories. A more extreme (and less sustainable) approach would be to eliminate all sugars, natural and added, from your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Assuming you&#8217;re only eliminating added <a href=\"https:\/\/betterme.world\/articles\/healthy-sweet-snacks-for-weight-loss\/\">sugars<\/a>, there are a few different ways you can do this:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Read_Food_Labels\"><\/span><strong>Read Food Labels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Food labels are required by law to list the amount of sugar in a food or beverage. The label will also list the percent daily value (%DV) for sugar. The %DV tells you how much of your daily intake of sugar a serving of the food contains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if a food has 5 grams (g) of sugar and the %DV for sugar is 10%, that means eating one serving of the food will give you 10% of your daily recommended intake of sugar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When reading food labels, be sure to look for added sugars, which will be listed under the \u201csugars\u201d category. If you see any of these ingredients listed, it means the food contains added sugars:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High fructose corn syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maltose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maltodextrin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Molasses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hydrolysed starch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Invert sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Corn sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Corn syrup\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fructose\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glucose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sucrose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raw sugar\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turbinado sugar\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Honey (Note: Honey is a natural sugar, but it can still be considered an added sugar if it&#8217;s used to sweeten processed foods.)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Look out for color-coded food labels as well. In the United States, food manufacturers are required to use a red, yellow, or green label to indicate whether a food is high, moderate, or low in sugar (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7441739\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-32534 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-4-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Look_Out_For_Hidden_Sugars\"><\/span><strong>Look Out For Hidden Sugars<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to reading food labels, it&#8217;s also important to be aware of hidden sugars in your diet. These are sugars that aren&#8217;t listed on food labels, but are still present in the <a href=\"https:\/\/betterme.world\/articles\/40-day-sugar-fast-rules\/\">food<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common sources of hidden sugars include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Condiments:<\/b><span style=\"font-weight: 400;\"> Ketchup, BBQ sauce, and salad dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Baked goods:<\/b><span style=\"font-weight: 400;\"> Muffins, cakes, cookies, and pies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast foods:<\/b><span style=\"font-weight: 400;\"> Pancakes, waffles, oatmeal, and granola<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Canned fruits:<\/b><span style=\"font-weight: 400;\"> Fruit cups, applesauce, and fruit juices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy products:<\/b><span style=\"font-weight: 400;\"> Flavored yogurt, ice cream, and some cheeses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drinks: <\/b><span style=\"font-weight: 400;\">Coffee drinks, energy drinks, and sports drinks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol: <\/b><span style=\"font-weight: 400;\">Wine, beer, and mixed drinks<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While some of these foods may seem healthy, they can actually be high in sugar. For example, a single serving of strawberry yogurt can contain up to 7 g of sugar, while a sports drink can have up to 34 g.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid hidden sugars, it&#8217;s important to read food labels carefully and pay attention to serving sizes. It&#8217;s also a good idea to limit your intake of processed foods and sugary drinks.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-32537 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-4-1024x576.jpg\" alt=\"no sugar diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_Whole_Foods_Over_Processed_Foods\"><\/span><strong>Choose Whole Foods Over Processed Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When possible, choose whole foods over processed foods. Whole foods are those that haven&#8217;t been altered or refined in any way. They&#8217;re typically unpackaged and free of additives, preservatives, and added <a href=\"https:\/\/betterme.world\/articles\/28-day-sugar-detox\/\">sugars<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of whole foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans and legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains (e.g., oats, brown rice, quinoa)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Processed foods, on the other hand, are those that have been altered in some way before being sold. This can include anything from adding sugar or sodium to changing the texture or flavor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of processed foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Canned fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frozen meals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cookies\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Snack bars\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ice cream\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flavored yogurt\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed meats (e.g., bacon, sausage)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While there&#8217;s nothing wrong with eating processed foods on occasion, they should only make up a small part of your diet. This is because they tend to be high in calories, <a href=\"https:\/\/betterme.world\/articles\/30-day-no-sugar-challenge\/\">sugar<\/a>, and unhealthy ingredients like saturated and trans fats (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/processed-foods\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Healthy_Swaps\"><\/span><strong>Make Healthy Swaps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One way to reduce the sugar in your diet is to make healthy swaps for sugary foods and drinks. For example, instead of drinking a can of soda, you could swap it for water or unsweetened iced tea.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other healthy swaps include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Baked goods:<\/b><span style=\"font-weight: 400;\"> Swap out sugary baked goods for those made with whole wheat flour and sweetened with fruit or dark chocolate, such as banana bread or oatmeal cookies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruit:<\/b><span style=\"font-weight: 400;\"> Choose fresh fruit instead of fruit juices or canned fruits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Condiments:<\/b><span style=\"font-weight: 400;\"> Opt for mustard, salsa, or guacamole instead of ketchup or salad dressing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast foods:<\/b><span style=\"font-weight: 400;\"> Make a healthy breakfast bowl with yogurt, fruit, and nuts instead of eating pancakes or waffles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Choose air-popped popcorn or nuts instead of chips or crackers. Choose unsalted rice cakes instead of biscuits.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/7-day-no-sugar-challenge\/\"><i>The Perfect 7-Day No Sugar Challenge To Help Reduce Your Sugar Intake<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-32248 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4516-1024x576.png\" alt=\"no sugar diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4516.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4516-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4516.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4516-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4516.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Outsmart_Your_Cravings\"><\/span><strong>Outsmart Your Cravings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you ditch added <a href=\"https:\/\/betterme.world\/articles\/sugar-detox-plan\/\">sugar<\/a>, your body will go through a withdrawal period. This is because you&#8217;re used to the quick burst of energy that sugar provides.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During this time, you may experience cravings for sugary foods. But there are a few things you can do to help control your cravings, such as (<\/span><a href=\"https:\/\/www.amenclinics.com\/blog\/neuropsychiatrists-show-how-to-eliminate-sugar-cravings-for-good\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eating frequently:<\/b><span style=\"font-weight: 400;\"> Eating small, frequent meals throughout the day can help keep your blood sugar levels stable and control cravings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Staying hydrated:<\/b><span style=\"font-weight: 400;\"> Drinking plenty of water can help reduce cravings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercising: <\/b><span style=\"font-weight: 400;\">Exercise can help boost your mood and control cravings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoiding trigger foods<\/b><span style=\"font-weight: 400;\">: If there are certain foods that trigger your cravings, try to avoid them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Distracting yourself:<\/b><span style=\"font-weight: 400;\"> When a craving strikes, try to distract yourself with something else, such as reading or going for a walk.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Satisfy_Your_Sweet_Tooth_With_Natures_Desserts\"><\/span><strong>Satisfy Your Sweet Tooth With Nature&#8217;s Desserts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have a sweet tooth, there are still plenty of ways to satisfy your cravings without resorting to sugary foods. For example, you could:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Top your oatmeal with fresh fruit instead of sugar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a drizzle of honey to your yogurt or cereal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make a fruit smoothie for a quick and healthy snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enjoy a small piece of dark chocolate as a dessert.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-32576 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-5-1024x576.jpg\" alt=\"Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Problem_With_Consuming_Too_Much_Sugar\"><\/span><strong>The Problem With Consuming Too Much Sugar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating too much sugar can lead to a host of health problems, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Gain\"><\/span><strong>Weight Gain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Worldwide obesity rates have more than tripled since 1975 (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2016, more than 1.9 billion adults were overweight, and 650 million were obese. And while there are many factors that contribute to obesity, research has shown that sugar is a major player (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Added sugars have a ripple effect on your body, causing you to store fat and eventually gain weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5133084\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, all sugar-sweetened beverages, including soda, juices, and sports drinks, are high in a simple sugar called fructose. Studies have shown that consuming fructose (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6549781\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triggers hunger and cravings for more food<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leads to leptin resistance, which is when your body doesn&#8217;t respond properly to the hunger-suppressing hormone leptin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases your appetite\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases visceral fat, the type of fat that surrounds your organs and is linked to heart disease<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition, most foods with added sugars often have a high calorie content but lack essential nutrients like vitamins, minerals, and fiber. This combination can lead to weight gain and make it difficult to lose weight, even if you&#8217;re eating a healthy diet.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-32254 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4528-1024x576.png\" alt=\"no sugar diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4528.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4528-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4528.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4528-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4528.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Heart_Disease_Risk\"><\/span><strong>Heart Disease Risk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Heart disease is the leading cause of death worldwide, and sugar is one of the main culprits (<\/span><a href=\"https:\/\/www.who.int\/health-topics\/cardiovascular-diseases#tab=tab_1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study followed 25,877 adults and found that those who consumed the most sugar had a higher risk of death from heart disease than those who consumed the least sugar (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7786303\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-sugar diets contribute to several risk factors of heart disease, including:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"High_Triglyceride_Levels\"><\/span><strong>High Triglyceride Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Triglycerides are a type of fat found in your blood. When you eat foods high in sugar, your liver breaks down the sugar into triglycerides, which are then stored in your fat cells. High triglyceride levels are linked to an increased risk of heart disease (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/high-blood-cholesterol\/in-depth\/triglycerides\/art-20048186\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"High_Blood_Sugar_Levels\"><\/span><strong>High Blood Sugar Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Consuming too much sugar can lead to high blood sugar levels, which can damage the arteries and lead to heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5133084\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Inflammation\"><\/span><strong>Inflammation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Sugar works hand-in-hand with inflammation. Inflammation is your body&#8217;s natural response to injury or infection, but when it&#8217;s constantly activated, it can damage your arteries and lead to heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6719998\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"High_Blood_Pressure\"><\/span><strong>High Blood Pressure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Sugar can cause your body to retain water, which leads to an increase in blood volume and, as a result, high blood pressure (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5133084\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Atherosclerosis\"><\/span><strong>Atherosclerosis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is the hardening and narrowing of the arteries, and it&#8217;s a major contributor to heart disease. Sugar plays a role in atherosclerosis by promoting inflammation and damaging the lining of the arteries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6719998\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Acne\"><\/span><strong>Acne<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has shown that there&#8217;s a link between sugar and acne, though the exact mechanism is unclear (<\/span><a href=\"https:\/\/www.acsh.org\/news\/2019\/10\/22\/study-says-sugar-consumption-linked-acne-theres-lot-we-dont-know-14353\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is thought that consuming high glycemic foods, like sweets, white bread, rice, and pasta, can trigger a release of insulin, which then increases the levels of certain hormones, like testosterone, that can lead to breakouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4507494\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A spike in blood sugar and insulin levels may also interfere with oil production in the skin, leading to an increase in sebum (oil) production and clogged pores. The inflammatory response triggered by sugar can also worsen acne (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4507494\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-32229 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4447-1024x576.png\" alt=\"no sugar diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4447.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4447-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4447.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4447.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Type_2_Diabetes_Risk\"><\/span><strong>Type 2 Diabetes Risk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The prevalence of type 2 diabetes has increased significantly over the past few decades. And while there are many factors that contribute to the development of this chronic disease, sugar is a major one.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat foods high in sugar, your body breaks down the sugar into glucose, which is then released into your bloodstream. If you eat too much sugar, your body can&#8217;t keep up with the demand for insulin, and over time, this can lead to insulin resistance and type 2 diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5133084\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Obesity, a major risk factor for type 2 diabetes, is also closely linked to sugar intake. In fact, studies have shown that people who consume the most sugar are more likely to be obese than those who consume the least sugar (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5133084\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cancer_Risk\"><\/span><strong>Cancer Risk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There is some evidence to suggest that sugar may contribute to the development of cancer. The link between sugar and cancer is still being studied, but there are a few potential mechanisms by which sugar could promote cancer growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5133084\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, excessive sugar consumption causes obesity, which is a major risk factor for several types of cancer, including breast cancer, endometrial cancer, and colorectal cancer (<\/span><a href=\"https:\/\/www.cdc.gov\/cancer\/obesity\/index.htm\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, diets high in sugar can lead to chronic inflammation, which has been linked to an increased risk of cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6704802\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, sugar may promote the growth of cancer cells by providing them with a readily available energy source. In one study, researchers found that cancer cells grew more quickly when they were exposed to high levels of glucose (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4672629\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the link between sugar and cancer is still being studied, there is some evidence to suggest that reducing sugar intake may help to lower cancer risk (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29801420\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nonalcoholic_Fatty_Liver_Disease_Risk_NAFLD\"><\/span><strong>Nonalcoholic Fatty Liver Disease Risk (NAFLD)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fatty liver disease is a condition in which too much fat builds up in the liver. This can lead to inflammation and damage to the liver.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sugar is a major contributor to NAFLD. When you consume sugar, your body breaks it down into glucose and fructose. Fructose is then metabolized by the liver, where it is turned into fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29408694\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, this can lead to a build-up of fat in the liver, and eventually, to fatty liver disease. Fatty liver disease is a major risk factor for several other serious conditions, including cirrhosis, liver cancer, and type 2 diabetes (<\/span><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/nejmoa2029349\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-32222 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457-1024x576.png\" alt=\"no sugar diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Accelerated_Cognitive_Decline\"><\/span><strong>Accelerated Cognitive Decline<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A growing body of evidence suggests that sugar may contribute to cognitive decline. In one study, older adults who consumed more sugar had poorer scores on tests of memory and cognitive function than those who consumed less sugar (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6662517\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason for this link is unclear, but it is thought that the inflammatory response triggered by sugar may play a role. Inflammation has been linked to an increased risk of cognitive decline and dementia (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3390758\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Depression_Risk\"><\/span><strong>Depression Risk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">What you eat can have a major impact on your mental health. And, according to some research, sugar may contribute to the development of depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5532289\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study following 8,000 adults, those who consumed more than 67 grams of sugar per day were 23% more likely to develop depression than those who consumed less than 40 grams per day (<\/span><a href=\"https:\/\/www.nnc.gov.ph\/regional-offices\/mindanao\/region-xi-davao-region\/4985-10-reasons-why-we-need-to-avoid-added-sugars\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study found that people who consumed a lot of sugar were more likely to report feeling tired, blue, and irritable. Sugar may also worsen the symptoms of existing mental health conditions, like anxiety and depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5532289\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers believe that chronic inflammation may play a role in the development of depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6658985\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). And, as sugar promotes inflammation, it&#8217;s possible that sugar consumption could contribute to depression risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, a poorly regulated dopaminergic reward system has been linked to both sugar addiction and depression. When you eat sugary foods, your brain releases dopamine, which gives you a temporary &#8220;high&#8221; (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5532289\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, however, you may develop a tolerance to sugar&#8217;s effects, leading you to eat more and more in an attempt to achieve the same dopamine &#8220;high.&#8221; The dysregulation of the dopamine reward system has been linked to depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5532289\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cavities\"><\/span><strong>Cavities<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sugar is a major contributor to cavities and tooth decay. When you eat sugar, the bacteria in your mouth produce acids that attack the enamel of your teeth and lead to cavities. The more sugar you eat, the more acid is produced, and the greater the risk of cavities (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/sugars-and-dental-caries\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Making smart choices about the sugar in your diet is a key part of maintaining a healthy lifestyle. By following the tips above, you can help keep your sugar intake in check and enjoy the sweet things in life in moderation.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2474&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sugar-Free\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>In the age of processed foods, you&#8217;ll find sugar in the unlikeliest of places. Even savory items like salad dressing and ketchup can have surprising amounts of sugar. It&#8217;s no wonder that the average person consumes about 60 pounds of sugar every year (9)! Added sugars contribute to a host of health problems, including weight [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47649,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[117],"class_list":["post-47648","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The No Sugar Diet For Optimal Health - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 NO-SUGAR DIET \u27a4 is a way of eating that eliminates or limits added sugars in the diet. Find out why and how to go on a no-sugar diet. Keep reading to find out everything you want to know.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/no-sugar\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The No Sugar Diet For Optimal Health\" \/>\n<meta property=\"og:description\" content=\"The \u2605 NO-SUGAR DIET \u27a4 is a way of eating that eliminates or limits added sugars in the diet. Find out why and how to go on a no-sugar diet. Keep reading to find out everything you want to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/no-sugar\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2050638638-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/no-sugar\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/no-sugar\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"The No Sugar Diet For Optimal Health\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/no-sugar\/\"},\"wordCount\":2903,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/no-sugar\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2050638638-scaled.jpg\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In the age of processed foods, you'll find sugar in the unlikeliest of places. Even savory items like salad dressing and ketchup can have surprising amounts of sugar. It's no wonder that the average person consumes about 60 pounds of sugar every year (<\/span><a href=\\\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/how-much-sugar-is-too-much\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">)! <\/span><span style=\\\"font-weight: 400;\\\">Added sugars contribute to a host of health problems, including weight gain, cavities, and heart disease. And while you may be tempted to think that cutting back on sugar will mean giving up all your favorite foods, that doesn't have to be the case. <\/span><span style=\\\"font-weight: 400;\\\">The No Sugar Diet is a balanced approach to eating that includes all the food groups while limiting added sugars. It's not a deprivation diet, but rather a way of eating that focuses on nutrient-rich foods and limits empty calories. <\/span><span style=\\\"font-weight: 400;\\\">Here's what you need to know about the No Sugar Diet including its benefits, foods to eat and avoid, and how to read food labels.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Added Sugars?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">All food, including fresh <a href=\\\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/\\\">fruits<\/a> and vegetables, contains sugars. It's not a coincidence\u2014your body actually needs sugar to function properly. Some functions sugar performs include (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6760629\/\\\"><span style=\\\"font-weight: 400;\\\">25<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Fueling your brain: <\/b><span style=\\\"font-weight: 400;\\\">Sugar is the preferred fuel for your brain. When you don't eat enough sugar, you may feel tired, irritable, or even dizzy.<\/span><\/li ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/no-sugar\/\",\"url\":\"https:\/\/betterme.world\/articles\/no-sugar\/\",\"name\":\"The No Sugar Diet For Optimal Health - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/no-sugar\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/no-sugar\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2050638638-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"The \u2605 NO-SUGAR DIET \u27a4 is a way of eating that eliminates or limits added sugars in the diet. Find out why and how to go on a no-sugar diet. 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Find out why and how to go on a no-sugar diet. Keep reading to find out everything you want to know.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/no-sugar\/","og_locale":"en_US","og_type":"article","og_title":"The No Sugar Diet For Optimal Health","og_description":"The \u2605 NO-SUGAR DIET \u27a4 is a way of eating that eliminates or limits added sugars in the diet. Find out why and how to go on a no-sugar diet. Keep reading to find out everything you want to know.","og_url":"https:\/\/betterme.world\/articles\/no-sugar\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2050638638-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/no-sugar\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/no-sugar\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"The No Sugar Diet For Optimal Health","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/no-sugar\/"},"wordCount":2903,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/no-sugar\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2050638638-scaled.jpg","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">In the age of processed foods, you'll find sugar in the unlikeliest of places. Even savory items like salad dressing and ketchup can have surprising amounts of sugar. It's no wonder that the average person consumes about 60 pounds of sugar every year (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/how-much-sugar-is-too-much\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)! <\/span><span style=\"font-weight: 400;\">Added sugars contribute to a host of health problems, including weight gain, cavities, and heart disease. And while you may be tempted to think that cutting back on sugar will mean giving up all your favorite foods, that doesn't have to be the case. <\/span><span style=\"font-weight: 400;\">The No Sugar Diet is a balanced approach to eating that includes all the food groups while limiting added sugars. It's not a deprivation diet, but rather a way of eating that focuses on nutrient-rich foods and limits empty calories. <\/span><span style=\"font-weight: 400;\">Here's what you need to know about the No Sugar Diet including its benefits, foods to eat and avoid, and how to read food labels.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are Added Sugars?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">All food, including fresh <a href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/\">fruits<\/a> and vegetables, contains sugars. It's not a coincidence\u2014your body actually needs sugar to function properly. Some functions sugar performs include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6760629\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fueling your brain: <\/b><span style=\"font-weight: 400;\">Sugar is the preferred fuel for your brain. When you don't eat enough sugar, you may feel tired, irritable, or even dizzy.<\/span><\/li ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/no-sugar\/","url":"https:\/\/betterme.world\/articles\/no-sugar\/","name":"The No Sugar Diet For Optimal Health - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/no-sugar\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/no-sugar\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2050638638-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"The \u2605 NO-SUGAR DIET \u27a4 is a way of eating that eliminates or limits added sugars in the diet. Find out why and how to go on a no-sugar diet. 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