A low sugar diet – what’s the big deal?

Recipes and nutrition plans centered on sugar-free, low-sugar, or free-from-refined-sugar meals and snacks can be found aplenty on the internet and in modern cookbooks. Why is everyone so fussed about having a low-sugar diet?

(This post includes affiliate links for which I may earn a commission at no extra cost to you should you make a purchase)

Some of the problems with sugar

Many people are now choosing a low-sugar diet because sugar can:

• Lead to accelerated tooth decay.
• Be highly addictive due to dopamine release, leading your brain and body to want more and more.
• Cause insulin spikes and troughs, which over time challenges the body’s ability to use insulin effectively and increases the risk of type II diabetes.
• Cause energy peaks and troughs rather than steady energy throughout the day.
• Lead to excess storage of body fat. Sugar that is required for energy is burned off.  After that, the liver and muscles store some.  Anything remaining after this is stored as fat.

But don’t I need some?

All carbohydrate foods will eventually be broken down into sugar inside the body. This includes foods like fruit, vegetables, grains, and legumes. So, if you are eating a balanced diet, your body and brain will be getting plenty of it. A diet rich in real, whole foods can be considered an excellent focus for a low-sugar diet. 

Real foods contain sugar in a more sustaining form, allowing a gradual release of energy throughout the day. High-sugar foods, on the other hand, will make you more likely to experience energy spikes and troughs throughout the day.

Can less refined options form part of a low sugar diet?

Cane sugar, whether it be white or ‘raw’, and even more so ‘high fructose corn syrup’ (HFCS) is the most refined form of sugar. They will have the most significant negative impacts on the body. This is partly because, in the refining process, the nutrients have been removed. This makes the end product a very unnatural thing for the body to deal with.

Unrefined natural sugar substitutes include raw honey, fresh dates, and pure maple syrup.  These will provide nutrition for the body and will not impact it in the same way that sugar will.  For example, honey has a lower glycemic index than sugar, meaning that it will release sugar into the body more slowly.  Unrefined alternatives can still result in insulin spikes and are best consumed alongside other foods that are primarily fat and/or protein-based.

Another alternative to your standard refined cane sugar is palmyra jaggery. When I first heard about it, I was skeptical because of the word ‘palm’ in there. I wrongly assumed that it might be another unsustainable palm oil-related product. Turns out they are quite separate. Check out this post all about palmyra jaggery from my friend Helen. She explains what it is, why it can be considered a good alternative to refined sugar, and how to use it.

Beware of any substitute for sugar on offer, whether they are natural sweeteners such as stevia, or claiming to be ‘less refined’, such as brown rice syrup. Reliance on or craving for any form of sweetener (even unrefined ones) is a signal to your body that there’s something missing in your overall nutrition picture.

Practical tips to help you with a low sugar diet

• Avoid processed juices and fizzy drinks. Instead have a couple of serves of fresh fruit and/or berries. These foods will provide you with a sweet fix along with fiber and a load of nutrients. Add squeezed lemon or herbs such as mint to fresh water for flavor.
• Significantly reduce packaged and highly processed foods that often contain hidden sugars. If you must eat something from a packet, check for added sugars. These are anything ending in ‘ose’ (lactose, glucose, dextrose, sucrose…), and HFCS. Avoid foods with these added sugars wherever possible.
• Dressings and sauces are usually high in sugar. Make your own so you know what’s going into them. Balsamic vinegar and olive oil can make a simple, tasty salad dressing.
• Choose options such as dates, pure maple syrup (not the stuff with sugar added!), or honey as a sugar substitute for baking.  Also ensure there are protein/fat-based foods in the recipes, such as nuts or seeds.  This will lower the glycaemic index of the food and slow down the release of sugar into your body. You can also try keto-style baking recipes which are high in fat and low in carbohydrates (such as this keto cheese and bacon bread).
• If you’re struggling with sugar addiction, find out how to curb your sugar cravings naturally
• Check out my blog post about my favorite healthy cookbooks. There are some great options in there that will fit in with your quest for a low-sugar diet.

More resources to help you learn how to eat less sugar

A low-sugar diet can be even tastier than one that is high in sugar. Just go easy on yourself and remember small changes can lead to big results. You might also want to check that you’ve got a healthy grocery items list ready to go and that you’re eating right for YOU.

This article explains how fermented foods can help you in your quest for better health. It even includes a short video showing you how to make your own sauerkraut for some gut-loving goodness!

My book has a whole chapter dedicated to nutrition, so you can learn more about healthy eating habits.

Disclaimer: This article contains affiliate links. This means that if you make a purchase after clicking on one of these recommended service provider links, like an insurance broker, or a travel agent, I may earn a commission – at no extra cost to you. [For my full disclosure, please see my DISCLAIMER page].