Low Sugar

Lower blood sugar, manage diabetes and lose weight; also lower BP and cholesterol

Recommended For

Acne, Blood pressure, high, Cancer, Cholesterol, high, Dental plaque, cavities, Depression, Diabetes, Fatty liver disease, Fatty liver disease, non-alcoholic, Inflammation, Metabolic disturbances, Metabolic syndrome, Heart disease prevention, treatment, Obesity, related health problems.

Diet Goals

Limit added sugars

  • NOT a LOW CARB DIET; sugar should be < 7 grams/srvg
  • Natural sugars in fruits, veggies have minimal effect on blood sugar
  • Limit artificial sweeteners; can trigger cravings
75% of Americans eat too much added sugar; which can increase BP and chronic inflammation; both lead to heart disease.

Food Recommendations

Foods to Eat

Low sugar: Berries, greek yogurt, DIY fruit smoothie
Fruit, Berries: Raspberry, blueberry, strawberry
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Beans, Legumes: Lentils, soy, black beans, peas, chickpeas
Veggies, Leafy greens: Lettuce, kale, spinach, romaine, arugula
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp

Foods to Avoid

High fructose corn syrup: Fast food, cereals, baked goods, breads
High carbs: White foods: Rice, potatoes, pasta, bread, crackers
Artificial sweeteners: Saccharin, acesulfame, aspartame, sucralose, stevia
Sugary drinks: Soda, coffee drinks, energy drinks, fruit juice, smoothies
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes

Diet Rules

Additional Information

Research

In a JAMA study, people who ate the most added sugar had the highest triglycerides and the lowest HDL (good) cholesterol; 3 x more likely to have low HDL (good).
Studies show a low sugar diet can lead to better skin, higher energy, abdominal fat loss, weight loss, reduced risk of diabetes; improved mood & brain health.
Chronic inflammation linked to a high sugar diet, lowers immune response; more susceptible to any illness.

Caveats

AHA recommends limited added sugars: F: 6 tsp or 25 g/day; M: 9 tsp or 37.5 g/day.
Limits for sugar and sugar alcohols: Sugar per serving: < 7-15 g per serving Sugar alcohols/srvg: < 10 g per serving
Read product labels for sugars: Brown sugar, corn sweetener/syrup, items ending in '-ose; high-fructose corn syrup (HCFS), honey, malt syrup, molasses, etc.
Detox from sugar: Stop all sugars. Week 2-4: Add natural sugars back Testers lost 5-20 lbs in 31 days typically from belly fat.

References

AssociatedPress. (2018). 5 Percent of Calories Should Be From Sugar, WHO Says. NBC News/The Associated Press. http://www.nbcnews.com/health/diet-fitness/5-percent-calories-should-be-sugar-who-says-n45166
Gearing, M. (2015). Natural and Added Sugars: Two Sides of the Same Coin. Harvard University/The Graduate School of Arts. http://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Sharp RD, A. (2017). What Are the Best Foods for a Low-Sugar Diet? Greatist. https://greatist.com/eat/what-are-the-best-foods-for-a-low-sugar-diet#1
Nutrients: Sugars, total (g). (2018). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/Total_Sugar.pdf