Health Related Diets

Sugar Free Diet Plan

sugar-free-diet-planThis page will provide a sugar free diet plan sample and help you understand the role of sugar in diet and how it affects health.

While a sugar free diet is not recommended necessarily for those who just want to lose weight, it is a good idea for those suffering with certain illnesses. A no sugar diet might be followed by someone that is diabetic.

What is Sugar?

Sugar is a very good source of carbohydrate and an energy giving food. It is made up of carbon, hydrogen and oxygen and derived from various food sources. The following are the sugar derivatives:

Types Of Sugars

1. Simple sugars are called monosaccharides which includes fructose (fruit sugar), glucose (dextrose or grape sugar) and galactose (milk sugar).These sugars occurs naturally in fruits and plant juices. Fructose is considered the sweetest of all sugars.

2. Disaccharides include sucrose (table sugar), lactose (milk sugar derived from galactose) and maltose (malt sugar).

3. Oligosaccharides are longer chains link of fructo-oligosaccharides (vegetable sugars) and galacto-oligosaccharides (from galactose and lactose).

Health Effects of Too Much Sugar

Due to the fact that the composition of sugar is simple and can be easily broken down, it can contribute to high calories. And too much sugar, when not controlled can lead to certain diseases such as hypertension, diabetes, obesity, heart diseases, tooth decay, hyperactivity and also increase the risk of developing metabolic diseases.

Research has revealed that sugar raised blood glucose levels more quickly than starch because of its simple structure.

Foods High In Sugar

Some fruits and vegetables have large amounts of sugars in them. For example, figs, grapes, apples and bananas, red beets, sweet corn, sugar cane and sugar beets.

White rice, white flour, white pasta, white bread, ready meals and processed foods also contain high amounts of sugar. Proper portions, food alternatives and modifications, method of cooking are things need to be considered when introducing a sugar free diet plan.

The Sugar-Free Diet Principle

The purpose of a sugar free diet plan is to include carbohydrate-containing foods that are less likely to cause large increases in blood sugar levels.This is especially important if you suffer with diabetes.

The sugar-free diet and sugar free diet plan are a means to lose weight and prevent chronic diseases related to obesity such as diabetes and cardiovascular diseases. This can be
achieved through eating foods that are low in glycemic index  (1-10 GI values) such as green vegetables, kidney beans, chickpeas, lentils and bran breakfast cereals.

If you are diabetic you are likely already acquainted with the glycemic index. But for those who are not you can read about glycemic index here.

A treatment goal for people with diabetes is to achieve average blood glucose levels as close to non-diabetic levels as possible. This tight control helps prevent and slow the development of complications associated with the disease.

Sugar-Free Diet PROS and CONS

A sugar-free diet can be beneficial among high-risk individuals with clinical conditions but not recommended for a long-term intervention.

It may help people with diabetes to control their blood glucose levels and manage weight for obese and hypertensive individuals.

Careful planning of meals and diet plan must be made under supervision of a dietician to control levels of sugar in the diet.

Not For Just Weight Loss

For healthy individuals to maintain your current weight, you need to burn as many calories as you consume. The sugar free diet plan is not advisable for individuals who wanted just to lose weight. Weight loss is best done with a combination of reducing calories in your diet and increasing your physical activity and exercise. Therefore, sugar-free diet or sugar free diet plan should not be tolerated and not to be taken for a long time unless recommended by a dietician. The sugar free diet plan generally will be more focused on protein-rich foods, bland, plain food. Only sugar free products or sweet alternatives which are chemically processed can be introduced in the diet.

Below is a sample of a 3 day sugar free diet plan sample based on 1200 calorie requirement:


Sample –  Sugar Free Diet Plan

Day 1


Two pieces Poached Egg
served with two toasted sugar-free whole wheat bread

AM Snack:

1/4 cup raw peanuts with 1/2 cup fresh lime juice


8 inches Sugar-Free Whole Wheat Tortilla Wrap with Monterey Jack Cheese,
Cucumbers, Shredded Lettuce, Tomatoes and 4 oz. sliced Grilled Chicken

PM Snack: 1/2 cup plain yogurt topped with 1/4 chopped walnuts


4 med. oz. Pan-Fried Fillet
with sautéed Garlic and Cauliflower
served with 1/2 cup of Brown rice

Day 2


Veggie Salsa (Onions, Green Bell Peppers and Tomato)
with 8 inches Sugar-Free Whole Wheat Tortilla
served with Peppermint Black Tea

AM Snack: 1/2 cup White Bean Soup

1/2 cup humus with 1/2 cup Sliced Green Vegetables
served with 8 inches Sugar-Free Whole Wheat Pita Bread
served with 1/4 cup fresh cherries

PM Snack: 1/2 cup Green Veggie (baby kale) Smoothie


1/2 cup Ground Pork, Beans and Lentil Soup
served with 1/2 cup of Brown Rice

Day 3


Two Hard Rye Crackers spread with an Olive Tapenade and 1/4 cup crumbled
Feta Cheese

AM Snack:
1/4 cup Carrot Sticks with Lemon-Mayo Dip


Greek Salad with 4 oz. sliced Grilled Chicken served with water with lemon extract for drinks

PM Snack:
Tuna Flakes Sandwich on a Whole Wheat Bun

4 oz. Roasted Beef served
with 1/2 cup Brown Rice
with 1/2 cup Carrot and Pineapple Salad

You should now have a better understanding about who should try a sugar free diet plan and what types of foods are high in sugar. Remember, this is not really a weight loss  diet, but if you want to try a good low cal weight loss diet try the 1100 calorie diet plan.

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