What Is the Low Sugar Diet?
Verywell / Debbie Burkhoff
Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT
Explainer
At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.
The low sugar diet involves reducing intake of added sugars and sweeteners, as well as foods containing natural sugars.
A low sugar diet is more manageable than a no-sugar diet (which restricts healthy fruits and vegetables containing naturally occurring sugars) and has health benefits like weight loss and a reduced risk of chronic diseases. The primary goal of a low sugar diet is to maintain a healthy level of glucose in the body.
Following a low sugar diet can help make you more aware of your daily sugar intake and create a healthier and more balanced way of eating. If you have a high risk for diabetes, are currently diagnosed with pre-diabetes, or have diabetes, the low sugar diet could be beneficial.
What Experts Say
"A low sugar diet focuses on reducing both natural and added sugar in your meals. Experts agree that limiting added sugar has numerous benefits, from weight maintenance to heart health. Keep in mind that foods with natural sugar, like fruit, can still be a part of a healthy diet."
What Can You Eat on the Low Sugar Diet?
In general, low sugar diets call for avoiding added sugars and foods that are high in carbohydrates, which break down into sugar in the body. One of the best ways to cut back on sugar is to read labels carefully and look for hidden sugars. Many people purchase food and beverage items without fully examining the sugar content.
Knowing what foods to eat and what foods to avoid will make the low sugar lifestyle much more doable. The availability of sugar alternatives and low sugar recipes makes following a low sugar diet easier.
The low sugar diet does not dictate meal timing—the important thing is to maintain your blood sugar levels so you don’t become sluggish. For adequate energy levels, these plans often call for eating every three to four hours. Several small meals throughout the day is an ideal schedule, and eating more protein and fiber can keep you fuller for longer periods.
Takeaway
Try adding lean protein sources to your breakfast, with poached eggs and greens like spinach, and snack on healthy fats such as nuts and seeds to promote satiety.
What You Should Know About the Low Sugar Diet
The low sugar diet is, in part, a response to low-fat diets. Starting in the 1960s, many physicians believed that a diet consisting of less fat could help people who were in poor health. This sentiment was then extended to people in good health and people looking to lose weight.
By the 1990s, manufacturers began offering a variety of low-fat and no-fat food products. But in exchange for the fat, these foods often contained more sugar.
In the early 2000s, opinion began to shift in the direction of low-carb and low-sugar diets. While a low sugar diet is essential for those with diabetes or heart disease, cutting back on added sugar is beneficial to everyone.
Long-term and excessive intake of sugary beverages and refined sugars can negatively impact your overall caloric intake and create a domino effect on your health. For example, excess sugar in the body can turn into fat deposits and lead to fatty liver disease.
A low sugar diet can help you lose weight and also help you manage and/or prevent diabetes, heart disease, and stroke, reduce inflammation, and even improve your mood and the health of your skin. That's why the low sugar approach is a key tenet of other well-known healthy eating patterns, such as the Mediterranean diet and the DASH diet.
Takeaway
To succeed on a low sugar diet, seek out whole foods, and avoid processed and pre-packaged items. Eating whole foods will make it much easier to stick to a low sugar diet because they are satiating and full of nutrients.
What to Eat
Green leafy vegetables, raw or cooked
Fruit (citrus fruits and berries in particular)
Whole grains
Beans and legumes
Sweet potatoes
Nuts and seeds
Fatty fish
Lean proteins
Herbs and spices
What Not to Eat
Fruits high on the glycemic index scale
White bread or flour
Refined sugars
Sugary drinks
Packaged snack foods, such as chips and pretzels
Alcohol, in excess
What to Eat on a Low Sugar Diet
Leafy Green Vegetables
These vegetables are packed with vitamins and nutrients and seem to have a very small impact on blood sugar levels. Spinach and kale are two examples, both providing vitamin A, potassium, calcium, fiber, and protein. Other healthy and low sugar leafy vegetables include collard greens, cabbage, bok choy, and broccoli.
Fruits
Citrus fruits such as oranges and grapefruit are excellent sources of vitamins and minerals, such as vitamin C and potassium. Berries are also an excellent fruit choice on the low sugar diet; they are filled with antioxidants and vitamins.
Whole Grains
Whole grains have higher fiber and nutrient levels than white grains, making them a healthier substitute for the low sugar diet.
Beans and Legumes
Beans and legumes are an excellent way to add fiber and protein to a healthy diet while curbing carbohydrate intake. Beans are a complex carbohydrate and therefore take longer for the body to digest.
Sweet Potatoes
Sweet potatoes are a great alternative to white potatoes with their lower glycemic index (GI) level. They also provide vitamins A and C, fiber, and potassium.
Nuts and Seeds
Nuts contain healthy fatty acids. Walnuts, in particular, are extremely high in omega-3 fatty acids that are vital for a healthy heart and brain.
Fatty Fish
Fish is another excellent source of omega-3 fatty acids, which help to promote heart and brain health. Fish such as salmon, mackerel, sardines, albacore tuna, anchovies, halibut, and trout are excellent options.
Lean Proteins
Lean protein, such as chicken, is compliant with the low sugar diet. Lean protein choices are especially helpful when it comes to satiety, helping you feel fuller for longer.
Herbs and Spices
Flavorings like cumin, turmeric, and cinnamon can be very beneficial in sticking to a low sugar diet.
Takeaway
Not only do herbs and spices help with seasoning and provide sugar-free options when preparing food, but some herbs and spices have been shown to help lower blood sugar levels in individuals with diabetes.
What Not to Eat on the Low Sugar Diet
White Bread or Flour
These and other refined grains should generally be avoided, as they have high glycemic index levels. Opting for whole-grain foods such as quinoa or whole-grain pasta is best.
Refined Sugars
Refined sugars provide empty calories with none of the added benefits that come from foods with natural sugars. If you’re going to allow yourself some sugar, natural is the way to go. Refined sugars can be found in packaged cookies, breakfast cereals, and even surprising items like ketchup.
Sugary Drinks
This rule goes hand-in-hand with no refined sugars. Sodas, juices, energy drinks, sweetened coffee drinks, and sweetened smoothies should be avoided while on a low sugar diet.
Packaged Snack Foods
Packaged foods are often filled with added sugars that you may not realize you’re consuming. Foods that are labeled as low fat are some of the biggest culprits as they tend to be filled with more sugar to improve the taste.
Whole-fat options are commonly a better choice for someone trying to limit sugar intake. You don’t have to avoid packaged snack foods completely while following a low sugar diet, but make sure to read the labels and check for sugar levels and the various types of sugar before you buy.
Alcohol
Alcohol intake should be limited on a low sugar diet, as it can interfere with blood sugar levels. If you do drink alcohol, avoid high-sugar options such as champagne or dessert wine and opt for dry red wine or spirits such as gin or vodka paired with soda water instead.
Takeaway
The first few days on a low sugar diet will likely be the hardest. Many variables contribute to sugar cravings, including lack of sleep, underconsumption of calories, macronutrient imbalance, emotional stress, and the regular intake of sugar itself. To help with cravings, try getting more sleep, opt for healthy carbs, and find support.
Low Sugar Diet Modifications
A diet lower in sugar is ideal for most people. We should all be mindful of our sugar intake and work to keep it at a healthy level. Modifications can be made for those allergic to certain foods suggested in this diet, but overall the low sugar diet fits the needs of most people.
For example, a low sugar lifestyle emphasizes complex carbs, but if you have celiac disease or non-celiac gluten sensitivity, you can choose from many options other than gluten-containing grains (such as amaranth and quinoa). Beans and starchy vegetables such as potatoes and carrots can also help you meet your fiber and carbohydrate needs.
Sample Shopping List
A low sugar diet emphasizes whole fruits and vegetables, lean protein, and especially whole grains. While what you eat on this plan is up to you, the following shopping list offers suggestions for getting started. Note that this is not a definitive shopping list and there may be other foods that you prefer.
Dark leafy greens (spinach, kale, Swiss chard, arugula)
Veggies (broccoli, cauliflower, Brussels sprouts, bell peppers, eggplant, carrots)
Fresh and frozen fruits (grapefruit, oranges, blueberries, raspberries, blackberries)
Lean protein (chicken, some cuts of beef, lean ground beef, salmon, halibut, shrimp)
Whole grains (quinoa, barley, amaranth, brown rice, couscous)
Legumes (black beans, lentils, chickpeas, soybeans)
Healthy fats (avocados, walnuts, almonds, cashews, chia seeds, flaxseeds, olive oil)
Dairy products (milk, feta cheese, parmesan, unsweetened yogurt, cottage cheese)
Herbs and spices (turmeric, paprika, oregano, cumin, sea salt)
Low Sugar Diet Sample Meal Plan
There are myriad possibilities for creative and delicious meals that adhere to the low sugar lifestyle. The following three-day meal plan is not all-inclusive but should give you a general sense of what a few days on a well-balanced low sugar diet could look like. Note that if you do choose to follow this diet, there may be other meals that are more appropriate for your tastes, preferences, and budget.
Day 1
Breakfast: Spinach and feta oatmeal bowl; 1/2 grapefruit
Lunch: Mediterranean veggie wrap; 1 cup red curry lentil soup with kale
Dinner: 1 serving grilled Mediterranean shrimp and veggie skewers; 1 cup cooked brown rice or quinoa
Day 2
Breakfast: California summer vegetable omelet; 8 ounces strawberry-banana smoothie (omit honey)
Lunch: 1 1/2 cups citrus, kale, and quinoa salad
Dinner: 4-ounce serving oven-baked herbed salmon; 1 serving roasted or grilled asparagus
Day 3
Breakfast: 1 cup breakfast quinoa topped with fresh mixed berries and almonds
Lunch: 3/4 cup avocado chicken salad served on whole-grain bread or over greens; 1 cup rainbow vegetable soup
Dinner: 1 serving Middle Eastern grilled kofta kebabs; 1 cup couscous
Pros and Cons
Pros
Aids weight loss
Promotes heart health
May improve mental health
Lowers risk of diabetes
Flexible and customizable
Easy and plentiful recipes
Cons
May not fuel intense workouts
Requires detailed label reading
Increased risk of disordered eating
The low sugar diet aims to balance your meals and overall lifestyle, but there are also a few drawbacks. Review the pros and cons so you can make an informed decision.
Pros of a low sugar diet
Aids weight loss: Reducing sugar intake has been shown to help with weight loss and overall well-being; overconsumption of refined sugars is associated with overconsumption of calories, increasing the risk of obesity and visceral fat, both of which can be harmful to internal organs.
Promotes heart health: A low sugar diet can also help with heart health by lowering blood pressure. Consuming fewer than 5% of your calories from added sugars may help raise "good" cholesterol (HDL) and lower "bad" cholesterol (LDL). Research shows that lowering LDL cholesterol can help reduce the risk for heart disease.
Lowers risk of type 2 diabetes: While sugar consumption isn’t the sole cause of diabetes, eating less of it does lower your risk of developing type 2 diabetes. High sugar intake that leads to the overconsumption of calories can cause weight gain, which in turn greatly increases the risk of developing type 2 diabetes.
Flexible and customizable: As long as you keep your meals balanced, modifications and substitutions are acceptable on a low sugar diet. If an allergy prevents you from eating a specific food, swap it out for something else on the recommended food list. Sugar is the main component you need to reduce for this diet to work best, which still allows for an abundance of foods and ingredients that are part of a balanced, nutritious meal plan.
Easy and plentiful recipes: Lowering sugar intake has risen in popularity over the years, resulting in an abundance of recipes suited to fit the needs of this diet.
Cons of a Low Sugar Diet
May not fuel intense workouts: If you’re training for a marathon or consistently doing rigorous workouts, this may not be the diet for you. Carbs break down into glucose in your body, acting as fuel for muscles during high-intensity workouts. This doesn’t mean that intense exercise requires a high sugar diet—rather that high-intensity training may periodically require more carbohydrates than a typical low sugar diet includes.
Requires detailed label reading: While it may be tedious, you'll need to identify sugar on food labels and be on the lookout for sugar in foods where you may not expect it to be. Hidden added sugars are common in seemingly savory products, from salad dressings and sauces to snack foods and beverages.
Increased risk of disordered eating: Similar to any other diet that involves being acutely aware of your intake of certain foods, this diet can skirt the fine line between diet and obsession. To live a healthier and more balanced lifestyle, it's important to guard against becoming too caught up in labeling foods "good" or "bad."
Takeaway
Take these cons into consideration before starting a low sugar diet. While it’s an ideal lifestyle choice for many, it's not appropriate for everyone. Modify as needed and create a plan that will work for you.
Is the Low Sugar Diet a Healthy Choice for You?
The U.S. Department of Agriculture (USDA) recommends fruit, vegetables, grains, dairy, and protein as part of a healthy, balanced diet. Key recommendations in the federal guidelines include:
A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other fruits, especially whole fruits
Grains, at least half of which are whole grains
Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
Healthy oils
Limited saturated fats, trans fats, added sugars, and sodium
The low sugar diet guidelines complement the federal dietary recommendations nicely. Both emphasize whole foods such as whole grains, vegetables, and fruits, a variety of lean proteins, and nuts and seeds versus processed foods. Eating whole foods ultimately allows you to control the levels of sugar going into the food that you prepare. Added sugars are a no-go with the low sugar diet, in line with the USDA dietary guidelines.
There are key differences between the low sugar diet and USDA guidelines:
Sodium: The low sugar diet doesn’t specifically address sodium intake.
Non-fat and low-fat dairy foods: The federal recommendations emphasize fat-free or low-fat dairy foods, while the low sugar diet encourages occasional full-fat dairy options as they tend to have less sugar than low-fat options.
Low-glycemic fruits and vegetables: While the low sugar diet recommends eating fruits and vegetables, it emphasizes those that are less starchy, and lower on the glycemic index scale.
Whole grains: The federal recommendations suggest making half of grain consumption whole grains, while the low sugar diet discourages consumption of any refined grains.
If you are following a low sugar diet (or any eating plan) with the goal of losing weight, it is important to determine how many calories you should be eating per day. A weight loss calorie goal calculator can help you find your daily caloric needs. It’s important to remember that variables such as age, gender, physical activity, height, and weight all play a part in determining your daily caloric intake.
Health Benefits of a Low Sugar Diet
The health benefits of a low sugar diet are well-documented. In addition to promoting weight loss, research shows that cutting back on sugar can help manage and/or prevent chronic diseases such as diabetes, heart disease, and stroke. Reducing your sugar intake can also help protect the body against inflammation, regulate your mood, and even improve the health of your skin.
Health Risks
While there are no known health risks associated with a low sugar diet, it's important to ensure you're getting enough calories, especially if cutting back on carbohydrates is part of your eating plan. When sugar is metabolized, it becomes fuel and energy for the body.
Without enough fuel, your body's blood sugar (glucose) levels could drop, causing headaches, tiredness, and weakness, among other concerns. If you start to feel faint and think your blood sugar might be low, eat a serving of fruit containing natural sugars from carbohydrates such as an apple, banana, or orange.
Takeaway
If you decide to follow a low sugar diet, it's a smart idea to monitor your caloric intake to ensure you're getting enough energy from nutrient-dense foods each day.
A Word From Verywell
The low sugar diet can benefit both those with certain health conditions such as diabetes or heart disease, as well as those seeking to maintain a well-balanced, healthy diet. The low sugar diet encourages the consumption of fresh, unprocessed food with the idea that this way of eating can easily become a long-term lifestyle.
While this diet can work well for some, not everyone benefits the same way. Athletes, for example, may require higher carbohydrate and sugar intakes to fuel their muscles.
While changing your eating habits can boost physical and mental health, it is important to acknowledge that it isn’t the only solution. Sleep, lifestyle choices (such as smoking and alcohol use), exercise, and even relationships can cause changes in your health.
Remember, following a long- or short-term diet may not be necessary for you, and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.
If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.
Read the original article on Verywell Fitness.
