The Zero Sugar Tolerant diet: It promotes healthy eating, but may not be sustainable for everyone

The latest in the plethora of crash diets is the Zero Sugar Tolerant Diet, popularised recently by Orhan Awatramani or Orry, who claimed he has lost 23 kg with this diet. As the name suggests, the Zero Sugar Tolerant Diet is a nutritional plan focused on eliminating added sugars and significantly reducing the intake of natural sugars.

The Indian Council of Medical Research (ICMR) advises limiting sugar intake to just 5 percent of your daily calories. This advisory also aligns with the World Health Organization recommendations. Added sugar in your diet can lead to a whole host of health complications, including obesity and tooth decay, according to Dr Francesco Branca, Director of WHO’s Department of Nutrition for Health and Development.

The Zero Sugar Tolerant Diet prioritises whole, unprocessed foods such as lean proteins, vegetables, healthy fats, and complex carbohydrates, helping regulate blood sugar levels and supporting overall health. However, be aware of the downsides of completely eliminating a food group from your diet at once.

Also read | Health risks of sugar in children's diet: Expert tips to prevent diabetes, cavities, weight gain

Let’s get in what are the benefits and the pitfalls, if any, of the Zero Sugar Tolerant Diet.

What is the Zero Sugar Tolerant Diet?

The Zero Sugar Tolerant Diet includes cutting out all sources of added sugar from your diet, including sugary snacks, sweet beverages, sauces, and any processed foods that contain sugar. So, you’ll have to check the labels of ingredients really carefully to find the hidden sugars in your foods.

The diet instead encourages whole foods, especially those with a low glycemic index, or that create less spikes in your blood sugar. These foods include:

• Lean proteins (chicken, fish, tofu)
• Non-starchy vegetables (broccoli, spinach, zucchini)
• Healthy fats (olive oil, nuts, seeds)
• Low-sugar fruits (berries, avocados)
• Whole grains (quinoa, brown rice)

The diet also encourages minimising, but completely avoiding, natural sugars like those found in fruits, as they contain fibre and other nutrients.

Also read | Sugar detox: 7 steps to ditch sugar for a better and healthier you

Benefits of the Zero Sugar Tolerant Diet

• Improved blood sugar control

One of the most significant benefits of the Zero Sugar Tolerant Diet is more regulated blood sugar. Sugars can cause rapid spikes and crashes in your blood glucose levels, which could eventually also lead to diabetes. Once you eliminate sugars from your diet, you may experience more stable energy throughout the day.

• Weight management

"Adding sugar over and above what is naturally/inherently present in foods increases the total calorie intake, but adds no nutritive value," according to ICMR. Sugary foods are often calorie-dense and lack nutrients, so by replacing them with nutrient-rich whole foods, you will naturally consume fewer calories while still feeling full. This can help you lose weight.

• Better heart health

Several studies have found a direct link between excess sugar consumption and cardiovascular problems worldwide, according to News In Health newsletter, a monthly newsletter from the National Institutes of Health, part of the U.S. Department of Health and Human Services. Reducing sugar intake can improve cholesterol levels and reduce inflammation, lowering the risk of heart disease and hypertension.

• Enhanced mental clarity and mood stability

A study published in 2017 found that consuming a diet high in sugar can increase the chances of mood disorders, while another found that regular consumption of saturated fats and added sugars was related to higher feelings of anxiety in adults over age 60, according to an article published on Healthline.com. Cutting out sugar, therefore, can lead to improved mental clarity, fewer mood swings, and increased focus.

• Reduced risk of metabolic diseases

High sugar intake is associated with a higher risk of metabolic disorders such as fatty liver disease, obesity, and type 2 diabetes. Adopting a zero sugar diet can help mitigate these risks by reducing fat accumulation and improving insulin sensitivity.

Also read | Diet tips: Eat these 6 high-sugar fruits in moderation for effective weight loss

Pitfalls of the Zero Sugar Tolerant Diet

• Sugar is hidden in many processed foods and may require you to diligently read labels and constantly look for healthier alternatives while preparing meals, which can be overwhelming for some in the long term.

• Cutting high-sugar fruits or dairy could also lead to nutritional deficiencies, for example, calcium, potassium, or vitamin C. A balanced approach might be healthier for some individuals.

• Eliminating any food group from your diet at once comes with its challenges. A strict elimination of sugar may trigger cravings, leading to binge eating when sugar is reintroduced.

• Socially, too, the diet can be isolating for some, as many gatherings involve foods containing added sugars, making it difficult to participate without feeling left out.

The Zero Sugar Tolerant Diet can offer several health benefits, particularly for those looking to improve blood sugar regulation, reduce their risk of heart disease, and manage their weight. However, the diet's restrictive nature may make it difficult to sustain. Remember to approach the diet with balance and consult a healthcare provider or dietitian before making any significant dietary changes.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.