A diet that does not contain any added sugars at all is referred to as a “zero sugar diet”. This requires a complete abstinence from all beverages and foods that contain added sugars such as soda, candy, baked goods and beverages that have been sweetened. Some diets that limit or eliminate sugar completely may also prohibit the consumption of natural sources of sugar such as fruit and dairy products.
The goal of a diet that contains no added sugars is to cut down on consumption of added sugars which have been associated with an increased risk of a variety of health issues including obesity type 2 diabetes and coronary heart disease. A diet that contains no added sugars can assist in weight loss, better control of blood sugar levels and an overall improvement in health because it eliminates added sugars.
It is essential to keep in mind that omitting all possible sources of sugar including those that occur naturally such as in dairy products and fruits can be a restrictive practise that may not be maintainable over the long term. In addition, following a diet with no added sugar can cause one to be deficient in important nutrients like vitamins and minerals which can be found in foods like fruits and dairy products.
It is also essential to keep in mind that it is not required to cut out all sugar from the diet; rather, it is recommended to restrict the consumption of added sugars and be aware of the sugar that is already present in the diet. Before making any significant alterations to your diet, it is strongly suggested that you discuss your plans with a registered dietitian or a healthcare professional first.
Is consuming zero sugar healthy for you?
The elimination of all sources of sugar including natural sources such as fruits and dairy, can be a restrictive undertaking that may not be sustainable over the long term. In addition following a diet with no added sugar can cause one to be deficient in important nutrients like vitamins, minerals, antioxidants and phytochemicals which are typically found in foods like fruits and dairy products.
It is also essential to keep in mind that sugar by itself is not inherently unhealthy for you. Because sugar is a source of energy, our bodies do require some sugar in order to function correctly. On the other hand, the consumption of an excessive amount of added sugars is what can cause health problems.
Instead of trying to eliminate all sources of sugar from the diet, it is recommended to cut back on the amount of added sugars. The American Heart Association advises that men consume no more than 9 teaspoons (36 grammes) of added sugars per day, while women should consume no more than 6 teaspoons (25 grammes) of added sugars per day.
A diet that contains no added sugars may also cause individuals to develop unhealthy eating habits and an unhealthy relationship with food. Before making any significant alterations to your diet, it is strongly suggested that you discuss your plans with a registered dietitian or a healthcare professional first. They can guide you in the creation of a diet that is both nourishing and energising, giving your body what it needs to thrive while reducing the amount of sugar you take in through added sources.
