Low Sugar Diet: Pros, Cons and How It Works

What Is a Low Sugar Diet?

Simply, a no sugar diet is the one having no sugar added to it at all. As we know sugar only provides us energy in the form of calories but instead has no nutritional value. So, taking up an adequate amount of sugar is fine for your health, but an excess of it can lead to a high weight gain by the person consuming it. So, in a no sugar diet the experts suggest eating no sugar at all.

Some of the food items having or containing some added sugar are as follows:

  • Sugar
  • Brown sugar
  • Corn sugar
  • Syrup
  • Fructose
  • Glucose
  • Sucrose
  • Honey
  • High fructose corn syrup
  • Corn syrup
  • Raw sugar
  • Turbinado sugar

What is Low Sugar Diet?

The Low Sugar Diet plan involves lowering or lessening the amount of sugar intake by an individual. As lowering the level of sugar do provides you with some health benefits by lowering down your sugar level and giving you a healthier lifestyle.

Mainly, the low sugar diets or consuming some low sugar meals focus on the health of an individual and apart from the health it also controls the diseases associated with sugar levels such as diabetes, heart-related disease, the health of the brain, our mood levels, weight loss, tenderness, and the skin related diseases.

As the natural, as well as the added level of sugar, is reduced in your body by lowering down the sugar level by which your body will function well and will eventually lead to a healthy body and lifestyle.

Difference between No Sugar Diet and Low Sugar Diet:

As the names suggest the no sugar diet is the one in which you do not consume sugar at all, it also holds a low carb no sugar diet having no carbohydrates as well as no sugar in its food, while the low sugar diet is the one in which you lower or lessen down your intake of the sugar level. Though, both of them lead to a healthy lifestyle as well as health. But the one should be chosen according to the individual’s body the benefit which one wants to derive by adopting the diet.

What excess of sugar can cause?

Some of the Conditions When you Consuming Excess of Sugar are as follows:

  • Obesity and metabolic disorder
  • Heart-related disease
  • Type 2 diabetes
  • Dental plaque and cavities
  • High blood pressure
  • Non-alcoholic fatty liver sickness
  • High cholesterol
  • Chronic inflammation

Sugar-free foods:

Some of the sugar-free foods items available are as follows:

  • Cakes, biscuits, sweets and other such foods items which are cooked with Seamless Sugary xylitol instead of sugar
  • Vegetables, which include in them particularly green leafy vegetables
  • Fruit as they contain fructose in its natural state
  • Meat
  • Nuts
  • Seeds

low sugar foods:

Some of the low sugar foods or the low sugar diet foods item available are as follows:

  • Most of the fruits
  • Garlic
  • Oatmeal and oat bran
  • Sweet potatoes and yams
  • Legumes
  • Nuts

Foods to eat on a low sugar diet:

Some of the food items which one should eat while on a low sugar diet are as follows:

  • Green leafy vegetables: You can eat them raw or cooked depending upon your taste and preference. They contain nutrients which include vitamin and minerals which does not impact the sugar level in our blood much. So, try and adopt a low blood sugar diet.
  • Fruit: One should eat fruits as they contain natural fructose in them, and they are also a source of vitamins and minerals for our body.
  • Whole Grains: Consuming Whole Grains can be a good substitute on a low sugar diet as it provides full nutrients needed for our body making it healthier.
  • Herbs: Some of the seasoning herbs are also a good option to opt on a low sugar diet plan.
  • Sweet Potatoes: Sweet Potatoes: contains a lower GI or glycaemic index level, which is beneficial in a low sugar diet. Moreover, Sweet Potatoes also provide us with Vitamin A, Vitamin C as well as potassium.
  • Nuts and Seeds: Nuts and Seeds provide us fatty acids needed for our body such as omega 3.
  • Fatty Fish: Fatty Fish also contains omega 3 fatty acids in it which makes our heart and brain function out smoothly.

Foods not to eat on a low sugar diet:

Some of the food items which one should not eat while on a low sugar diet are as follows:

  • Fruits which are high in or contain a high amount of GI or glycaemic index level
  • Refined sugars
  • White bread or flour
  • Packaged food items
  • Excess of Alcohol
  • Some Sugary drinks

Read Also:-Top Heart Healthy Foods to Eat in 2020

The Low-Sugar Diet Pros:

Some of the Low-Sugar Diet advantages are as follows:

  • Weight loss: You might lose some weight while on a low sugar diet. A high intake of sugar leads to overweightness in an individual.
  • The risk of type 2 diabetes is reduced: While you are taking up foods that lower sugar, the level of sugar or insulin in your blood is decreased which lowers down your risk of getting type 2 diabetes.
  • Glowing Skin: You may find natural glow to your skin or a better skin with fewer wrinkles and lines on your face. As sugar harms the collagen and elastin present in our skin.
  • Boost in energy: While consuming low sugar, you can boost up your energy levels and stabilize up your energy.
  • Encourages heart health: The Low intake of sugar also reduces the blood pressure, thus resulting in a healthy heart or a lower risk of a heart attack.

Read Also:-A Guide to Calcium Rich foods (Updated)

The Low-Sugar Diet Cons:

Some of the Low-Sugar Diet disadvantages are as follows:

  • The diet can be complicated: The low sugar diet can be a complicated one to follow up as you need to check the sugar level of each food item before consuming it. High consumption of sugar may lead to failure of the diet being followed previously.
  • Eating disordered: One may develop Eating disorder while adopting a low sugar diet for oneself, which may bring out unfavorable results in the long run.


One should adopt a low sugar diet before knowing all the actual benefits one can derive from it, as it has its own advantages as well as disadvantages. A person or individual suffering from heart disease, type 2 diabetes, or some mental health, etc can be benefited by adopting a low sugar diet. As it provides us a healthy living lifestyle leading to a great mental as well as physical health.

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