Sugar-free diet: How to live a life without sugar
We'll explain why it's worth reducing your sugar consumption instead of snacking on chocolate, gummy bears, and the like every day.
from Paulina
Reaching into the candy drawer every evening has become a daily ritual for many people. Busted? The obligatory dessert – often in the form of a generously broken piece of chocolate – is frequently a fixed part of the mealtime ritual. However, for some time now, there has been a growing number of advocates of a sugar-free diet, who abstain not only from chocolate but from all foods containing sugar. Wondering why? And what sugar-free foods are there? We'll tell you why it's worth maintaining a distance from sugar rather than having it on your kitchen table every day.
Sugar-free diet: Basics
Before you decide to minimize your sugar consumption or eliminate sugar entirely from your diet, you should be clear about what exactly is meant by sugar, how sugar metabolism works, and what constitutes a healthy sugar intake.
What exactly is sugar?
So what does it mean to give up sugar ? To get a clear idea of what is generally understood by a sugar-free diet, we need to differentiate a bit: While chemists use the word "sugar" to refer to any carbohydrate , colloquially, "sugar" refers to white table sugar, which you find in packets in the baking aisle. You may also have come across terms like refined sugar, brown sugar, cane sugar, or granulated sugar .
When defining sugar in the context of a sugar-free diet, we follow the definition of the World Health Organization (WHO) . According to the organization, the avoidance refers to so-called " free sugars ," which are summarized as follows:
Free sugars include simple and double sugars added to foods and beverages by manufacturers, cooks or end consumers, as well as sugars naturally occurring in honey, syrups, fruit juices and fruit juice concentrates.
But what exactly are these simple and double sugars? These sugars, also known as mono- and disaccharides, are the basic building blocks of all carbohydrates.
Simple sugars include…
- Glucose – that's the dextrose that many people have sucked on before an exam.
- Fructose – here a distinction is made between natural fruit sugar from fruit and synthetically produced fruit sugar.
- Galactose – that is a component of the milk sugar lactose.
Disaccharides , which, as their name suggests, are composed of two monosaccharides, include, for example…
- Sucrose – that's classic table sugar, which is composed of fructose and glucose.
- Lactose – all dairy products naturally contain milk sugar
- Maltose – malt sugar – is a breakdown product of starch.
Do you notice anything? Apparently, all the names end in -ose (fructose, lactose, etc.). In chemistry, this ending indicates that the substance in question is a building block of carbohydrates – in other words, sugar. However, if you're looking exclusively for terms like glucose and fructose when studying food labels, be aware that sugar has many aliases. More on that later.
The list of foods containing added sugars is indeed very long. Just to give you a few examples of what you'll have to give up if you want to eliminate sugar from your kitchen: honey and maple syrup . While these sweeteners are of natural origin, they contain only simple and double sugars. Fruit juices and juices made from concentrate also have no place in the refrigerator on a sugar-free diet.
Hidden names for sugar
Anyone who dips a teaspoon into the sugar bowl and then plunges it into their hot coffee is clearly consuming refined sugar. But besides packaged refined sugar, there are numerous hidden sources of sugar that aren't immediately obvious. Once you've memorized this list, you'll quickly become a sugar-free pro.
Names ending in -ose
Artificial fruit sugar
Dairy products
syrup
Natural sugar
Malts
Dextrins
One exception that doesn't make the list is sucralose . Despite the ending, sucralose isn't sugar, but a sweetener that, due to its extremely high sweetening power, is only needed in very small quantities. If you look for a term ending in "-ose" on our SHEKO containers, you'll only find sucralose. In addition, SHEKO contains maltodextrin instead of regular sugar. We've also compiled a list of the ingredients in our shake for you.
Sugar metabolism
Sugar really has a tough time these days. Some people just can't get enough of sweets, while others dismiss it and blame it for the ever-increasing obesity rates in society.
But don't we need sugar to even have the energy to throw back the covers in the morning? The answer is: Yes! Because sugar, or more precisely the simple sugar glucose, is our main source of energy . However, that's not a license for unlimited glucose consumption.
Chemistry textbooks aside! We'll explain sugar metabolism in a nutshell: Your body's goal is to convert all the carbohydrates you consume into energy . Therefore, all carbohydrates are broken down into glucose in your mouth as soon as you bite into them. Glucose then enters the bloodstream, prompting the pancreas to release the hormone insulin. This insulin release allows glucose to be transported to the cells, where the simple sugar is burned for energy. If there is an excess of glucose, it is prematurely stored as glycogen until needed. If there is consistently too much glucose over a long period, it is converted into fat .
The crucial difference between the intake of long-chain sugars, i.e., complex carbohydrates, and simple and double sugars is as follows: Due to the breakdown, the sugar enters the bloodstream more slowly , the insulin level rises accordingly more slowly, and the body is supplied with the right doses of energy over a longer period of time .
How much sugar per day is healthy?
The German Nutrition Society (DGE) bases its recommendations for daily sugar intake on figures from the World Health Organization. In 2015, it was officially established that maximum sugar intake should not exceed 10% of total energy intake . The upper limit can therefore be calculated based on your calorie needs. Assuming you burn approximately 2,200 calories a day, you should consume no more than 55g of sugar. Sounds sweet? For reference: One sugar cube contains approximately 3.5g of sugar.
You have no idea how many calories you burn daily? Then let our SHEKO calorie calculator easily calculate your energy requirements.
Reasons for a sugar-free diet
Just a reminder: We're not saying you should give up cookies, muffins, and the like forever. However, there are many reasons to limit your consumption. You'll see, you'll notice the difference after just a few weeks! Here's just a small selection:
Healthy feeling of satiety
Regular consumption of high amounts of sugar affects glucose metabolism in the long term and, through leptin resistance , leads to a disrupted feeling of satiety . In a healthy person, leptin signals to the brain when the stomach is full. No sugar, no leptin resistance.
Healthy gut
A sugar-free diet has a positive effect on yourgut . People who live a low-sugar or sugar-free lifestyle are less likely to suffer from bloating, fullness, and constipation.
Beautiful glow
Want baby-soft skin ? Then politely decline those sweet treats from friends and colleagues. Sugar is often the cause of blemishes, small pimples, and a puffy face.
Improving health
Who would have thought it? Too much sugar is bad for the heart and liver . It's still debated to what extent sugar itself causes illness. But the increasing obesity associated with sugar consumption raises the risk of cardiovascular disease, liver cirrhosis, and diabetes – to name just a few examples.
More vitality
Another reason to live a sugar-free life is improved well-being and restful sleep . A stable blood sugar level allows you to drift off to sleep more peacefully and wake up more easily the next day. And if you're familiar with the midday slump, you can rejoice, because this too will be reduced by limiting your sugar intake.
A sugar-free diet – but how?
One thing is certain: excessive sugar consumption is detrimental to your health . Therefore, reducing your daily intake makes sense. It's obvious that you need to avoid white and brown sugar. But sugar has many names. So, if you want to live a sugar-free (or with less sugar) life, you'll need to memorize the list. The good news is that since the end of 2016, food manufacturers have been required to list sugar in the nutrition facts label. This number is therefore a good initial indicator of how healthy, or unhealthy, the product is.
Here are a few tips and tricks for eating without sugar!
Depending on the flavor, the powder in our Balance Shakes contains only between 0.3g and 0.6g of sugar per serving. Discover your favorite flavor and take a look at our label if you don't believe it.
Tips for a sugar-free life
Cook fresh, then you know what's in your food.
Use sugar alternatives for sweetening.
Know the hidden names for sugar
When you're feeling peckish, reach for our SHEKO Shakes.
Don't go shopping hungry (we all know how that ends)
Food without sugar
Strictly speaking, switching to a sugar-free diet will mean removing many favorites and foods from your shopping list. Mineral water, unsweetened tea and coffee, and sugar-free drinks can stay. And the following foods contain no sugar at all:
fresh fruit and vegetables
- unprocessed pulses such as lentils, chickpeas, peas and beans
- Nuts, seeds and kernels; whole grain products such as (spelt) pasta and bread
- natural dairy products such as yogurt, quark and cheese
- Oils and fats such as virgin olive oil, sunflower oil and butter
- animal products such as eggs, meat and fish
Sugar-free sweets
Are you already thinking about your beloved piece of chocolate? We can put your mind at ease, because the selection of sugar-free sweets, and especially sugar-free chocolate, continues to grow. More and more manufacturers are launching products that taste sweet thanks to sugar substitutes and sweeteners , yet contain absolutely no "free sugars."
Low-Sugar Fruit: It doesn't always have to be sweets. After all, nature gives us colorful fruits that taste incredibly sweet and incredibly delicious – when they're ripe. Is all fruit healthy? Generally speaking, yes. However, different types of fruit vary in their fructose content. Fruits like cherries, mangoes, and bananas contain higher amounts of fructose. That doesn't mean you shouldn't put them in your fruit bowl, though. Remember: fruit is always rich in vitamins. Here's a list of low-sugar fruits:
List of low-sugar fruits
- Berries (blueberries, strawberries, raspberries, blackberries, currants)
- papaya
- grapefruit
- limes
- Lemons
- rhubarb
- gooseberries
- Plums and damsons
- Peaches and nectarines
Low-Sugar Vegetables: When it comes to vegetables, the selection is even greater than with fruit. Low-sugar vegetables are easy to find at the market. Feel free to indulge in leafy greens. The green leaves contain virtually no sugar and are the crunchy base for all your delicious salads. And herbs? They are also low in sugar. Vegetables that don't strictly fall into the low-sugar category include carrots, parsnips, and yellow bell peppers. Here's a list of our favorite low-sugar vegetables:
List of low-sugar vegetables
- zucchini
- broccoli
- Cauliflower
- asparagus
- celery
- cucumbers
- tomatoes
- Green bell peppers
- Swiss chard
- radish
- Brussels sprouts
- Kale
Sugar-free recipes
If you've ever analyzed the supermarket shelves, you'll have realized that a sugar-free diet primarily means one thing: cooking and baking from scratch. However, giving up sugar doesn't mean giving up flavor, but simply avoiding unhealthy additives. With a few simple tweaks, you can create sweet and savory recipes using complex carbohydrates, crisp fruits and vegetables, high-quality meat, fish, and dairy products. Admittedly, many of our recipes are prepared with our SHEKO powder, which contains only minimal amounts of sucralose and maltodextrin, but – as we all know – balance is key, and SHEKO is your best companion.
At SHEKO, we're generally against bans – "balance" is our motto. Nevertheless, you should say goodbye to some foods:
- Sweets, chips and the like.
- Sweet spreads like jam or chocolate spread
- Sweetened drinks and soft drinks
- Ready-made and industrial products such as sauces, ready-made soups, fast food
Life without sugar: Our conclusion
Our friendly reminder: We at SHEKO stand for a balanced lifestyle. A piece of chocolate fits perfectly between freshly cooked meals and our favorite shakes. Or two. A life completely sugar-free can certainly give you a superb body, but nothing tastes quite like a shared slice of birthday cake.
FAQ about a sugar-free diet
You want it short and sweet? You got it!
