What to eat and what to avoid on a no-sugar diet: Say yes to spinach & kale, no to white bread

What to eat: Blueberries, strawberries, raspberries, and blackberries offer a natural sweetness without the harmful effects of added sugars

When you are looking for a healthier lifestyle to improve your overall well-being, nixing sugar is probably one of the first changes that crosses your mind. That’s probably because sugar has been linked to a slew of health conditions, including type 2 diabetes, heart disease, and obesity. Reducing sugar intake can lead to numerous health benefits, such as improved weight management, reduced risk of chronic diseases, and enhanced energy levels.

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However, navigating the world of nutrition while eliminating sugar can be a challenging task. To help you on your journey towards a sugar-free lifestyle, we've compiled a list of five foods to include and five to avoid during a no sugar diet.

5 foods to embrace during a no-sugar diet:

Berries

Berries are naturally packed with antioxidants, vitamins, and fibre. Blueberries, strawberries, raspberries, and blackberries offer a natural sweetness without the harmful effects of added sugars. Add them to your morning yoghurt, oatmeal, or enjoy them as a guilt-free snack.

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Avocados

Creamy and nutrient-rich avocados are an excellent addition to your no sugar diet. They are low in carbohydrates and high in healthy fats, which help keep you satiated and satisfied. Incorporate avocados into salads, smoothies, or enjoy them as a spread on whole-grain toast.

Leafy greens

Leafy greens like spinach, kale, and Swiss chard are sugar-free superstars. They are rich in essential nutrients, including vitamins A, C, and K, as well as iron and calcium. These greens make a fantastic base for salads or can be added to omelets and stir-fries.

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Health benefits of avocados: Creamy and nutrient-rich avocados are low in carbohydrates and high in healthy fats, which help keep you satiated and satisfied (Image: Canva)

Nuts and seeds

Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are low in sugar and high in healthy fats, protein, and fibre. They provide sustained energy and can be incorporated into your diet as a snack or sprinkled on top of salads and yoghurts.

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Lean proteins

Lean proteins like chicken, turkey, fish, and tofu are essential for a balanced no sugar diet. They help stabilise blood sugar levels and keep you feeling full. Grill, bake, or sauté these proteins with herbs and spices for a delicious and sugar-free meal.

What to avoid: White bread and pastries are refined carbohydrates that can quickly spike blood sugar levels

5 foods to avoid during a no-sugar diet:

Sugary beverages

Steer clear of sugary drinks such as soda, fruit juices, and sweetened iced teas. They are loaded with added sugars that can wreak havoc on your blood sugar levels and contribute to weight gain.

Processed snacks

Most processed snacks, including candy bars, cookies, and chips, are sugar-laden culprits. Opt for healthier alternatives like unsalted nuts, seeds, or whole-grain crackers to satisfy your snack cravings.

Sugary condiments

Many condiments, such as ketchup, barbecue sauce, and salad dressings, contain hidden sugars. Read labels carefully and choose sugar-free or homemade options whenever possible.

White bread and pastries

White bread and pastries are refined carbohydrates that can quickly spike blood sugar levels. Opt for whole-grain bread and pastries made with minimal sugar or explore low-carb alternatives.

Dried fruits

While dried fruits may seem healthy, they are often concentrated sources of sugar. A small handful can contain as much sugar as several pieces of fresh fruit. If you crave dried fruits, consume them in moderation.