Low Sugar Diet

[gkirk12345]

I am wanting to cut (most) sugar out of my diet. I understand the naturally occurring sugars in milk, fruit and veg don’t count as ‘free sugars’, but how do you keep a tab in other foods?

Does anybody have any tips for a low-sugar diet?

[Activity2004 Administrator]

Hi and welcome to the Healthy Eating group, gkirk12345 .😀👍

Has your doctor suggested that you go on a low carb high protein or low carb high fat diet?

[gkirk12345 in reply to Activity2004]

No I haven’t been to the Dr’s I’m just aware I have been eating far too much sugar recently and I’m noticing the effects e.g. low energy, weight gain etc.

[Activity2004 Administrator in reply to gkirk12345]

Are you allergic to anything food related?

[gkirk12345 in reply to Activity2004]

Not to my knowledge

[Activity2004 Administrator in reply to gkirk12345]

Do you like salad mixed with chicken, tuna, turkey or eggs?

[gkirk12345 in reply to Activity2004]

Yep, love all that!

[Activity2004 Administrator in reply to gkirk12345]

Have a big salad once a week and then eat low car high protein each day.

[Zest]

Hi gkirk12345

Welcome, and I hope you'll enjoy participating here. There is some information on lowering sugar in the NHS pages, so you might find the information helpful:

nhs.uk/live-well/eat-well/h...

Zest

[Hidden]

Fiber, protein and healthy fats should be your aim. More fruit than what you normally consume might help with sugar cravings for a while.

[gkirk12345 in reply to Hidden]

Thank you! My meals are generally healthy and balanced, I have a particular problem with late evening grazing!

[Flissie in reply to gkirk12345]

Hi gkirk and all

Best to shut down computer etc keep them out of the bedroom (check out "blue light" and also healthy bedroom info) try to get your bedroom as warm/cool for you as needed for that night; window slightly open for air and just

S L E E P - restorative sleep will go a long way with general health - keep some water by the bed though in case you do wake up. Most of us need TRAINING (and that includes me) to stop all this late night/middle of the night wretched forever CHECKING phone etc - and dont sleep with it under the pillow please - google "electromagnetic sensitivity" etc etc

Good luck!!!

[Hidden in reply to Hidden]

Maybe you look into diets followed by people with diabetes type 2?

[gkirk12345 in reply to Hidden]

I was thinking that! If I carry on eating how I have been, I’ll have to!!

[Hidden in reply to gkirk12345]

Best get sorted now..

[Activity2004 Administrator]

Check out the free leaflets from the DRWF website for Diet and Diabetes and/or Exercise and Diabetes at: drwf.org.uk/understanding-d...

[Hope1011]

Hi you won’t regret it and it will definitely make a difference to your overall health. Try to cook fresh. You will know what ingredients are going in your meals. Also, processed food aren’t healthy any way. If you use sugar in tea try to halve the amount swap it with brown sugar. Or honey. Get rid of all fizzy drinks and squashes. Just turn to water or homemade juices from fresh fruits and vegetables. Snack seeds and nuts. Small changes will make a huge difference. Good like. Hope

[Fran182716 Prediabetic]

Firstly cut out the obvious things with a lot of added sugar, sweets, chocolate, cakes, biscuits, desserts. Then check labels on everything you buy, ingredients are listed with the highest content first so if sugar is anywhere near the top of the list it’s likely to contain quite a lot. The nutritional information should tell you how many grams of sugar per serving and typically per 100g so you can work it out exactly if you weigh your portion of food, it depends if you want to be that exact or just generally cut down. “ White” starches are broken down very quickly by the body and can raise your blood sugars as fast as table sugar, it’s generally better to eat moderate portions of whole grain higher fibre carbs. If you were diabetic or prediabetic you might have to be stricter but it sounds like you are generally trying to eat healthily and haven’t been diagnosed with anything. Would be a good idea to get your HbA1c done when you are able but doubt any drs would be doing routine non emergency screening at present.

If you are struggling with cutting out out a sweet snack in the evening you could try saving a snack till shortly before bed so you aren’t tempted to have more and eat a piece of fruit with a small piece of good quality cheese, or fruit with a portion of creamy natural yoghurt (I find full fat Greek yoghurt the best)

Fruit doesn’t count as free sugars but if you eat a lot it is still quite a lot of sugar, you can reduce this by having more berries as a fruit portion, strawberries and blueberries are quite sweet whether fresh or frozen, other berries can be sharper out of season but your tastebuds will adjust once you’ve cut out the sweet snacks.

Best wishes

[gkirk12345 in reply to Fran182716]

Very helpful! Thank you so much

[Vacyone]

Well packaged foods tells you, anything that has words ending in OSE are sugars, lactose,glucose, fructose, etc::

Anything home cooked swop for truvia instead of cane sugars. Hope this little info helps in some way. 🎂🎂🎂🎂

[amykp]

Check out keto websites. Not that you have to full blown keto (tho you will lose a lot of weight if you do) but you will get lots of great zero-sugar recipe ideas.

[Hunter134]

I am a type 2 diabetic.No meds taken yet.I just watch carbs and try to exercise every day.So far iam doing ok.