Black Health

5-Mistakes to Avoid While Trying a No-Added-Sugar Diet

BY: DANIEL PETERSON

The negative news about sugar keeps on coming: A recent study by Centers for Disease Control and Prevention linked taking in too much of the sweet foods to an elevated risk of dying of heart disease. But a brand-new study wrote in The American Journal of Clinical Nutrition discovered that the participants who consume the most sugar had a 10percent higher risk of dying from any other cause, compared to the average people.

This’s enough to make you decide to quit sugar completely—and an increasing number of individuals are doing just that, either through banning sugar for a longer period or an elimination diet.

Thinking about attempting a no-added-sugar diet yourself isn’t a bad idea, says Pooja Mottl, who authored the ‘The 3-Day Reset’ book. In her book, Motti focuses on sugar, which she writes that is “notoriously hard to detect in foods.” below, Motti shares 5-common mistakes many make while avoiding added sugar.

  1. Trying to ignore sweet tooth altogether

Some view added-sugar bans as testing their ability to resist consuming anything sweet thing. But that’s a wrong approach. “You should ensure that you satisfy your sweet cravings during [this] time but with only unrefined sources of sugar,” Mott says. “If you deny yourself whole food-based sweetness-alternatives, then doing a diet like this will not be sustainable.” And as a bonus–you’ll discover new, more nutritious ways of satisfying your sweet tooth in the.

  1. Only avoiding sweet foods

Foods that you think of as savory could still contain plenty of sugar. “Cured Meats, Pasta sauces, chicken nuggets, almond milk, and even ketchup, often contain added sugar,” says Motti. To ensure you’re really avoiding excessive sweet stuff, you should read nutrition labels.

  1. Not knowing that sugar comes in several forms

When checking for those labels, you shouldn’t just look for the word “sugar.” “Mistake occurs when individuals don’t know the different terms that refer to sugar—on ingredient lists,” says Motti. Some of the terms are: lactose, high-fructose corn syrup, evaporated cane-juice-solids-corn sweetener, fruit juice concentrates, dextrose, fructose evaporated cane juice, demerara, and various other terms ending with “-ose”

  1. Not knowing which sugars are off-limits

Motti recommends consumption of only minimally processed and unrefined sweeteners during the sugar reset: raw honey, coconut palm sugar, maple syrup, rapadura, and, fructose-free (so dextrose and glucose are okay).

  1. Attempting to forgo added sugar for too long period

There’s a reason why Motti suggests avoiding added sugars for “72 hours”. It’s long enough to assist one re-adjust his/her taste buds, develop a habit of checking nutrition labels—and discover ways to satisfy one’s sweet tooth with minimally processed and unrefined foods. But it isn’t so long that it feels like intimidating—or like one is just setting his/herself up for failure.

Motti says. “You will feel a change in your mouth and your energy” a clear indication of PROGRESS!

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