WELLUV- WELLNESS 360 BY DR GARG

Low Sugar Diet: What to Eat and Avoid?

February 4, 2025 | by Admin Editor

Low-Sugar-Diet-What-to-Eat-and-Avoid.jpg

Sugar is everywhere – whether in your tea, snacks or even foods you didn’t think had any! While a bit of sugar is fine, having too much can affect your energy, weight, and overall health. That’s why switching to a low-sugar diet can really help.

But don’t worry – a low-sugar diet doesn’t mean giving up all your favourite foods. It’s about knowing what to eat, what to avoid, and making small changes that are easy to stick to. By choosing healthier options, you can feel better, stay energetic, and take care of your health in the long run.

In this blog, we’ll help you understand how to get started with a low-sugar diet – what foods are good, what to avoid, and how to make this lifestyle simple and manageable. Let’s first start by learning what a low-sugar diet means.

What is a Low-Sugar Diet?

A low-sugar diet can be understood in two ways:

1. Low in Table Sugar and Sugary Products

This refers to a diet that minimises the intake of added sugars, such as those found in table sugar, sugary snacks, candies, desserts, mithais, sugary beverages, and other processed foods. These added sugars are often referred to as “empty calories” because they provide energy but lack essential nutrients.

2. Low in Simple Carbohydrates that Convert to Sugar

This type of low-sugar diet focuses on reducing foods high in simple carbohydrates, such as white bread, white rice, pastries, maida items and certain processed snacks and beverages like soda, fruit juices etc.

These carbohydrates are quickly broken down in the body into glucose (a type of sugar), leading to rapid spikes in blood sugar levels.

Even homemade foods can fall under this category of simple carbohydrates that convert to sugar. For example, homemade jam or murabba (a sweet preserve) still contains sugars and carbohydrates that can raise blood sugar levels.

However, the difference lies in the processing part. Homemade jam, marmalades, spreads, chutneys, butter or murabba are minimally processed, meaning when we make these dishes at home, the steps involve only washing, peeling, cutting and then cooking.

We don’t usually add things like artificial flavours, preservatives, colours, extra sweeteners, etc. But the store ones are full of these, making them highly processed, and that’s obviously not good for us.

This is why we must choose wholesome, minimally processed foods whenever possible.

Did You Know?
The more processed a food is, the faster it can spike your blood sugar!For example, a whole boiled potato digests slowly and keeps you full longer, but potato chips – made from the same potato – are processed with refined oils, salt, preservatives, and artificial flavours, making them easier to overeat and causing quick sugar spikes.The closer a food is to its natural form, the better it is for your health!

Why Choose a Low-Sugar Diet?

Adopting a low-sugar diet offers a range of health benefits, such as:

  • Stable energy levels: Avoiding sugar highs and crashes.
  • Better weight management: Prevents excess calorie intake from empty sugars.
  • Improved metabolic health: Reduces the risk of insulin resistance and type 2 diabetes.
  • Lower risk of chronic diseases: Helps prevent heart disease, obesity, and other health issues linked to excess sugar intake.
  • Better gut and dental health: Minimizes issues like tooth decay and digestive discomfort caused by sugary, processed foods.

Diabetes Reversal
Calculator

To know your chances of  Diabetes reversal, take the Diabetes Reversal Test

Low Sugar Diet Food List: What to Eat?

A low-sugar diet is all about balance. It emphasises consuming whole, unprocessed foods that naturally contain less sugar and are packed with essential nutrients to support energy levels, digestion, and overall health. Including a variety of these foods in your daily meals can help prevent cravings and promote a sustainable way of eating.

1. Vegetables

Leafy greens, bottle gourd (lauki), bitter gourd (karela), ridge gourd (turai), drumsticks (moringa), and carrots (gajar) are excellent options. They are rich in fiber, vitamins, and minerals while being naturally low in sugar. Fiber helps slow down sugar absorption, keeping blood sugar levels steady.

2. Whole Grains and Millets

Opt for whole wheat (gehun), brown rice (chawal), jowar, bajra, and ragi. These grains provide sustained energy and are better than refined grains, as they have a lower glycemic index and help in gradual sugar release.

3. Legumes and Pulses

Include lentils (dal), chickpeas (chana), kidney beans (rajma), and black gram (urad dal). They are packed with protein and fiber, which aid digestion and keep you full for longer, preventing unnecessary snacking.

4. Nuts and Seeds

Almonds (badam), walnuts (akhrot), flaxseeds (alsi), and chia seeds are nutrient-dense and provide healthy fats that keep you full longer. They also help in managing cravings and provide steady energy throughout the day.

5. Fruits

Choose guava (amrud), papaya (papita), berries, and apples (seb). These fruits are naturally sweet but have a lower sugar content compared to mangoes (aam) and grapes (angoor). They provide essential vitamins and fiber without causing sugar spikes.

6. Dairy Products

Opt for plain yoghurt (dahi), paneer, and toned milk (doodh), which provide protein and calcium without added sugars. Probiotic-rich yoghurt also supports gut health and digestion.

7. Fish and Seafood

Fatty fish like salmon, mackerel (bangda), and sardines are rich in omega-3 fatty acids and are naturally low in sugar. They support heart health and provide high-quality protein.

8. Eggs and Poultry

Eggs and skinless chicken provide protein without added sugars, making them a great addition to a balanced diet. They are versatile and easy to include in meals.

9. Spices and Herbs

Turmeric (haldi), cinnamon (dalchini), ginger (adrak), and fenugreek (methi) help in blood sugar management and add flavour without extra calories. They also have anti-inflammatory properties and improve digestion.

Low Sugar Diet Food List: What to Avoid?

While focusing on healthy options, it is equally important to avoid foods that contribute to sugar overload and affect health negatively. Processed and packaged foods often contain hidden sugars that can hinder progress.

1. Carb-Heavy Foods

Refined flours like maida and foods made from them, such as bread and noodles, should be limited. These cause quick sugar spikes and contribute to weight gain.

2. High-Sodium Foods

High-sodium foods are a common part of many diets, often used for flavour enhancement and preservation. While sodium is an essential nutrient, excessive consumption can lead to health concerns such as high blood pressure and water retention.

It’s also important to note that while some high-sodium foods contain sugar, not all do. Here’s a breakdown:

i) High Sodium Alone

Some foods are primarily high in sodium without added sugars. Examples include Pickles (achar), Papads, Salted nuts etc.

These foods are worth monitoring for their sodium content, even if they don’t contribute to sugar intake.

ii) High Sodium + Sugar

Certain foods combine high sodium and sugar levels to enhance their flavour and appeal. Examples include: flavoured chips, sweet-sour pickles, snack bars or processed snacks.

3. Sweets and Desserts

Mithai, cakes, pastries, and ice creams are loaded with sugar and should be avoided. They contribute to sugar spikes and weight gain.

4. Deep-Fried and Fast Foods

Samosas, pakoras, and chips contain unhealthy fats and may have hidden sugars that negatively impact metabolism.

5. Processed and Packaged Foods

Ready-to-eat meals, instant noodles, and flavoured yoghurts often contain added sugars and preservatives that are harmful in the long run.

6. High-Fat Dairy Products

Whole cream milk, processed cheese, and flavoured milk can add unwanted sugar and fat to the diet, increasing calorie intake.

7. Bakery Products

Biscuits, cookies, and bread are usually made with refined flour and sugar, contributing to high sugar intake without offering much nutrition.

8. Starchy Vegetables

Potatoes (aloo), sweet potatoes (shakarkand), and yams have higher sugar content, which can lead to blood sugar spikes. They should be consumed in moderation to avoid sugar spikes.

9. High-Fat Meats

Fatty cuts of meat like mutton and processed meats like sausages contain unhealthy fats and hidden sugars, impacting heart health.

Reduced HbA1c by HALF in 6 months

* Diabetes Remission is the clinical term for Diabtes Reversal

Which Low Sugar Beverages to Drink & Avoid?

Staying hydrated is key to controlling sugar cravings. Choosing the right drinks can help maintain hydration without adding unnecessary sugars.

7 Drinks to Have

  1. Sattu: A protein-rich drink that provides energy without sugar.
  2. Milk (doodh): Plain milk provides calcium and protein.
  3. Chaas (Buttermilk): A refreshing and healthy probiotic drink that aids digestion.
  4. Soups: Homemade vegetable soups without added cream or sugar are great meal options.
  5. Green Tea: Rich in antioxidants and naturally sugar-free.
  6. Kokum Water: A tangy, refreshing drink with digestive benefits.
  7. Herbal Tea: Helps detoxify the body without adding sugar.

6 Drinks to Avoid

Sugary drinks can add empty calories and cause sugar spikes, leading to weight gain and other health issues. It is best to avoid:

  1. Alcohol: High in sugar and empty calories, leading to weight gain.
  2. Soft drinks: Packed with added sugar and artificial ingredients that can spike blood sugar.
  3. Sherbat: Often loaded with sugar syrups that provide no nutritional benefits.
  4. Cold drinks: They contain high amounts of sugar and preservatives.
  5. Soda: Carbonated beverages with added sugars that contribute to weight gain.
  6. Packaged fruit juice: Often contains hidden sugars and lacks fiber compared to whole fruits.

6 Tips for Reducing Sugar and Processed Foods

To make low-sugar eating more practical, here are some simple tips:

  1. Check food labels: Look for hidden sugars in processed foods, often labelled as high fructose corn syrup, sucrose, or glucose.
  2. Choose whole grains: Opt for whole wheat bread, brown rice, and oatmeal instead of refined grains.
  3. Snack smart: Replace sugary snacks with nuts, seeds, or fresh fruits.
  4. Cook at home: Prepare meals using fresh ingredients to control sugar and processing levels. For example, make homemade chapati instead of store-bought bread.
  5. Limit sugary beverages: Replace sodas and sweetened juices with water, herbal teas, or infused water.
  6. Practice moderation: If consuming homemade sweets like murabba, limit portion sizes to enjoy the flavour without overloading with sugar.

How We At Fitterfly Can Help You?

Switching to a low-sugar diet sounds simple, but when it comes to making it work in your everyday life, it can feel overwhelming. That’s where Fitterfly steps in to make things easier for you.

At Fitterfly, we believe in personalised care because no two people are the same. Our Diabetes Care Program is designed to help you understand what works for your body. With guidance from your Nutrition Coach, Fitness Coach, and Success Coach, we’ll help you choose the right foods, plan simple exercises, and stay on track with your goals.

What makes it even better is our Fitterfly app, which acts like your personal guide. You can track your meals, monitor your progress, and even get tips tailored to your needs all in one place.

So, whether you’re unsure about what to eat, struggling to control sugar cravings, or simply need a bit of motivation, Fitterfly Diabetes Prime Program is here to support you. Give us a missed call at 08069450746, and we will get back to you.

Was this Blog helpful?

YesNo

Source link

RELATED POSTS

View all

view all