Sugar-free diet: list of foods | North Bavaria

– If you want to eat healthy and as little sugar as possible, you must take into account some things when choosing food. All tips for sugar-free and low-sugar nutrition can be found here.

  • A low-sugar or sugar-free diet offers many health benefits.
  • Above all, avoid Sugar added to foods and drinks. will be.
  • natural sugars in Dairy products and fruits and vegetables you can keep eating.

A life without sugar? Difficult for many people to imagine, much less achievable. Because sugar traps lurk everywhere in everyday life. You can find out here how you can avoid this and make your diet as sugar-free as possible. It also lists the benefits and challenges of a sugar-free diet.

give up sugar

A sugar-free diet and its effects speak for themselves, because a sugar-free diet offers numerous benefits: Without sugar, blood sugar levels remain relatively stable throughout the day and, at best, cravings are completely eliminated. Also, you tend to feel fitter and more efficient. That Sleep behavior improves significantly.during the day you are full of energy. Impure skin and acne result in part from high sugar intake and consequently can reduced will be. The intestinal flora is also enhanced by the absence of sugar and the Digestion improved significantly.

However, until he gets there, he has an unpleasant transition phase ahead of him. Because sugar can addiction-like behavior generate. Sugar is also found in many processed foods.

what’s going on actually in the body when you eat a lot of sugar? According to the German Nutrition Society Not only that risk of being overweight become, but can also diseases of civilizationWhat Type 2 diabetes or cardiovascular disease cause. In addition, high sugar intake causes cavities and increases the risk of developing cancer. the World Health Organization (WHO) recommends a maximum of ten percent of the daily caloric requirement by consuming sugary foods. Five percent is even better. for the people who 2000 calories a day eating corresponds to this 25 grams of sugar.

sugar free foods

Sugar-free foods in terms of a balanced and healthy diet are:

– Unprocessed foods from nature
– Homemade meals without added sugar, syrup, juices or honey
– Processed foods without added sugars, honey, juice, syrup or juice concentrates


Strictly speaking, the WHO information does not refer to all forms of sugar, but only to sugar that is added to foods. These include Simple sugars like glucose or fructose, double sugars (as sucrose), also known as table sugar as well as in naturally very sweet foods (for example, honey, fruit juices or fruit concentrates).

The WHO does not set an upper limit for dairy products, fruits or vegetables that contain natural sugar. According to experts, there is no evidence that these foods have a harmful effect. Therefore, the types of sugar and their effect differ.

According to experts, a strict sugar-free diet is neither necessary nor recommended. The body does not need sugar because it can make sugar from carbohydrates, and sugar does not provide any important vitamins or nutrients. However, if you look closely, you would have to do without fruits and vegetables., which contains a lot of fiber and micronutrients. At best, you should avoid certain types of sugar, such as household sugar.

Sugar-free diet: shopping list

If you want to eat a diet free of unhealthy types of sugar, you should put the following foods on your shopping list. Because these are the basis of a balanced diet:

– Fresh fruit
– Fresh vegetables
– Nuts, grains and seeds whole or ground and in the form of puree
– Whole grain cereals (flakes, flour or whole grain)
– Legumes such as beans, chickpeas or lentils
– Pseudocereals such as buckwheat, quinoa or amaranth
– Dairy and dairy products without added sugar
– Fish, meat and eggs (without marinade or sauces)
– High-quality oils such as olive oil, vegetable oil, walnut oil or flaxseed oil
– Fresh herbs and spices

How do you recognize foods without sugar?

When shopping for sugar-free foods, you should always take a look at those list of ingredients throw away. Sugar has many names and is not always recognizable at first glance. You should pay attention to this:

– avoid any sweeteners from fruits, juices, concentrates and nectars

– Ingredients ending in “-ose” such as “dextrose”, “fructose”, “glucose”, “lactose”, “maltose”, “sucrose”

– Ingredients that end in “-dextrin” (for example, maltodextrin or wheat dextrin)

– Malts or malt extracts such as barley malt or barley malt extract

– Syrups and syrups (for example, fructose syrup, glucose syrup, maple syrup, corn syrup, agave syrup, apple syrup or rice syrup)

– Concentrated dairy products such as skimmed milk powder or sweet whey powder

Processed foods, which are often high in sugar:

– Sweets
– sweet spreads
– Refreshments such as iced tea, lemonades and soft drinks
– Dairy products such as cocoa drinks or fruit yoghurts
– Muesli and cereals
– Sauces such as ketchup and salad dressings
– Frozen pizzas or other frozen dishes

Tips for a sugar-free diet

First, check the refrigerator and pantry for sugar-free foods and Eliminate sugary foods. Ordered food can be given to family, friends or neighbors, for example. Anyone who wants to eat a low-sugar or sugar-free diet should be able to cook a lot and up Avoid fast food and prepared foods. Drinks should be mainly water and tea consist. Coffee can be drunk neat or with milk. If you miss the usual teaspoon of sugar here, you can add a pinch of cinnamon or a mix of coffee and spices. Healthy foods help with cravings Snacks like nuts or coconut chips.

If you don’t want to do without the sweet taste altogether, you can no-calorie sugar substitutes such as stevia or erythritol To fall again. Switching to a sugar-free diet may cause headaches, fatigue, or cravings for the first few days, but symptoms will go away over time.

A complete renunciation of sugar is difficult for most people to accomplish and is also not necessary. It is important to find the right balance here. Anyone who significantly reduces their sugar intake ensures that their health benefits in any case.

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