What to eat | what to ditch

On a no-sugar diet? Here's how to control diabetes

Moneycontrol News | October 11, 2023 | Images: Canva 

Eat this: Berries

Berries are naturally packed with antioxidants, vitamins, and fibre. Blueberries, strawberries, raspberries, and blackberries offer a natural sweetness without the harmful effects of added sugars. Add them to your morning yoghurt, oatmeal, or enjoy them as a guilt-free snack

Eat this: Avocados

Creamy and nutrient-rich avocados are an excellent addition to your no sugar diet. They are low in carbohydrates and high in healthy fats, which help keep you satiated and satisfied. Incorporate avocados into salads, smoothies, or enjoy them as a  spread on whole-grain toast

Eat this: Leafy greens

Leafy greens like spinach, kale, and Swiss chard are sugar-free superstars. They are rich in essential nutrients, including vitamins A, C, and K, as well as iron and calcium. These greens make a fantastic base for salads or can be added to omelets and stir-fries

Eat this: Nuts & Seeds

Nuts and seeds, such as  almonds, walnuts, chia seeds,  and flaxseeds, are low in sugar and high in healthy fats, protein, and fibre. They provide sustained energy and  can be incorporated into your diet as  a snack or sprinkled on top of  salads and yoghurts

Eat this: Lean proteins

Lean proteins like chicken, turkey, fish, and tofu are essential for a balanced no sugar diet. They help stabilise blood sugar levels and keep you feeling full. Grill, bake, or sauté these proteins with herbs and spices for a delicious and sugar-free meal

Ditch This: Sugary beverages

Steer clear of sugary drinks such  as soda, fruit juices, and sweetened iced teas. They are loaded with added sugars that can wreak havoc on your blood sugar levels and contribute  to weight gain

Ditch This: Processed snacks

Most processed snacks, including candy bars, cookies, and chips, are sugar-laden culprits. Opt for healthier alternatives like unsalted nuts, seeds, or whole-grain crackers to satisfy  your snack cravings

Ditch This: Sugary condiments

Many condiments, such as ketchup, barbecue sauce, and salad dressings, contain hidden sugars. Read labels carefully and choose sugar-free or homemade options whenever possible

Ditch This: White bread/pastries 

White bread and pastries are refined carbohydrates that can quickly spike blood sugar levels. Opt for whole-grain bread and pastries made with minimal sugar or explore low-carb alternatives

Ditch This: Dried fruits

While dried fruits may seem healthy, they are often concentrated sources of sugar. A small handful can contain as much sugar as several pieces of fresh fruit. If you crave dried fruits, consume them in moderation