Including whole fruits in a sugar-free diet can still be healthy. However, if a person chooses to eat nuts, they should do so in moderation and look for varieties without added sugar. Eliminating sugar from your diet is not a complete solution for losing weight. During this time, you can still eat foods with natural sugars, such as fruits, as they are packed with nutrients and fiber.
As your knowledge base grows, you should start making small changes to your diet to reduce your sugar intake. HOW? A sugar-free diet doesn't mean we should stop eating fruit or any natural, sweet-tasting food. A sugar-free diet means eliminating foods, including processed sugar and artificial sweeteners, and not eating simple carbohydrates. Keatley points out that some sugar-free diets “require eliminating all added sugar, fruit sugar and milk sugars.
If you're trying to reduce or eliminate added sugars from your diet, you'll love this shopping list of sugar-free foods. While beans, peas, and legumes are high in carbohydrates, they are low in natural sugars and have no added sugar. If you eliminate all forms of sugar (including natural sugars) and eliminate foods such as fruits from your diet, “you're missing out on important nutrients your body needs to function at its best,” Gans says. However, as you adapt to your new routine, you can also eliminate foods that are high in natural sugar from your diet.
Whether you avoid added sugar altogether or reduce your intake, reading labels can help you find hidden sugars and eliminate common sources of sugar from your diet. Keep in mind that some foods with natural sugar are often nutrient-rich, fiber-rich, and can be part of a healthy, well-balanced diet. In general, low-sugar foods are those that are high in protein, fat, or fiber and low in natural or added sugars. If you feel that eating fruit triggers your sugar cravings, opt for fruits that are low in natural sugars, such as berries or green apples.
You can also try to avoid refined sugars and reintroduce natural sugars, such as those from fruits, into your diet. Start by eliminating obvious sources of processed sugars, such as commercially available baked goods, sugary or fizzy drinks or juices, different types of syrups, and artificial sugars, such as stevia. Fruits, such as berries, and starchy vegetables, such as sweet potatoes and bananas, are high in natural sugars and carbohydrates, but are still included in low-sugar diets in moderation.
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