Effective Sugar-Free Diet Plan For Health - Ayushveda

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Excess sugar consumption is often the reason for several health conditions such as obesity and heart disease. Refined sugars are known to be fast-digesting carbohydrates, which are converted quickly to fat; whereas, complex carbohydrates digest slowly and provide you with a consistent source of energy. Therefore, it is important that you limit the amount of sugar in your diet. Given below is an effective sugar free diet plan.

Sugar-Free Diet Plan

Include Vegetables

Vegetables are excellent for those who suffer from high blood sugar as they are sugar-free. They possess high amounts of complex carbohydrates and fibre, which are beneficial for health. It is advisable that you cook vegetables at home and avoid purchasing packaged food products as they often contain added sugars.

Vegetables that are sugar-free include spinach, kale, collard greens, tomato, onion, asparagus, broccoli and yam. It is advisable that you include vegetables at every meal as they also contain high amounts of fibre and water, thereby preventing binge eating.

Include Meat and Dairy Products

Meat is considered an excellent food for those who want to reduce the amount of sugar in their diet. This is because meat possesses no refined sugar and provides you with the essential amino acids as well as vitamins and minerals required for good health.

Chicken breast, fish, lean beef and turkey are excellent sources of animal protein that are sugar-free. Dairy products are also sugar-free and good for individuals suffering from diabetes. However, it is important that you purchase only unflavoured dairy products, which do not contain any added sugar.

Best dairy products that do contain refined sugars include yogurt, cottage cheese and milk. You could also add berries or any other fruit to yogurt for added flavour.

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Include Fruits and Whole Grains

Fruits are one of the best foods for those suffering from high blood sugar as they do not contain any added sugar. Fruits are known to possess complex carbohydrates, which digest very slowly and are good for diabetics. Fruits that do not contain refined sugar include blueberries, grapes, kiwi, raspberries, strawberries, banana, mango and apricots.

You should avoid purchasing packaged fruit juices as they contain high amounts of added sugars. Instead, you should drink fruit juice prepared at home by juicing the whole fruit itself. Whole grains are also considered sugar-free and contain high amounts of complex carbohydrates.

In addition to complex carbohydrates, whole grains also possess good amounts of fibre, which help in digestion. Sugar-free whole grains include oats, bran, wheat, brown rice and millet.

Include Legumes

Legumes are considered excellent for those on a sugar-free diet. This is due to the fact that legumes possess negligible amounts of refined sugar. In addition to that, they contain high amounts of complex carbohydrates and fibre, which help in regulating the levels of blood sugar and promoting smooth digestion.

Common examples of sugar-free legumes include lima beans, pinto beans, black-eyed peas, chickpeas and kidney beans. If you experience bloating because of eating legumes, you should soak boiled beans in cold water for a few seconds and drop them in hot water for a few seconds.

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Source: http://www.ayushveda.com/magazine/effective-sugar-free-diet-plan-for-health/

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