Nowadays, added sugars, preservatives, and artificial sweeteners are consumed highly through foods and beverages. To improve the taste of meals, the content of added sugars has risen dramatically over the years, which has led to people becoming prone to chronic diseases, diabetes, fluctuating blood sugar levels, and much more.
This is of grave concern, especially when it comes to diabetes patients, who need to control blood sugar very stringently.
Thus, it has become essential to have a nutrient-rich diet with a controlled intake of sugar for a healthy lifestyle for diabetics.
Keep reading to know more.
Tips for Maintaining a Sugar-Free Diet for Diabetics
- Consume Unsweetened Snacks
There are plenty of packed foods in the market that contain high amounts of added sugars, which can cause diabetes and other blood sugar-related issues. Flavoured yoghurt, granola bars, and other sweetened creamers, as well as cereals, contain a lot of added sugars, which can, in turn, harm consumers’ health.
Instead, for a sugar-free diet, you can switch to alternative foods to control diabetes like fresh fruits, raw vegetables, nuts and seeds, plain yoghurt, and much more, as they are lightly sweetened or not at all.
- Consider Whole Foods
Whole fruits, legumes, whole grains, vegetables, meat and much more are some of the whole foods that are not processed or refined, which makes them accessible from additives and artificial substances.
Thus, to attain a sugar-free diet, you must make food from scratch to avoid added sugars and wholly cut off ultra-processed foods like soft drinks, sugary cereals, chips, and junk food.
Read more about: How the food timings can affect weight loss
- Avoid Sugary Drinks
Mostly, the added artificial sugars are found in soft drinks, sodas, sports drinks, and sweetened teas. These sugary drinks can result in a rapid increase in blood sugar levels as calories from drinks are absorbed quickly by the body.
To achieve a sugar-free diet, you must cut back on sugary drinks as it not only helps in weight loss but also improves the overall well-being of the individual. Instead of sugary drinks, you can switch to green tea, coffee, herbal teas, and best of all, water.
- Inspect the food labels
When shopping for groceries, make sure to go through the food labels vigilantly to reduce your overall added sugar intake. The nutritional content and ingredients of the food packets provide vital information on the added preservatives and artificial sugars contained in the food.
You must opt for foods with low sugar levels for a sugar-free diet and pay attention to different sugars like sucrose, high fructose corn syrup, dextrose, etc., which are mentioned under the labels.
- Stay away from condiments and sauces
Ketchup, barbecue sauce, salad dressings, and marinades are some condiments and sauces that contain high levels of added sugars. Choose the sauces with little to no added artificial sugars to maintain your sugar-free diet.
These sauces are known to add taste to your food, while you can flavour your dishes with the addition of herbs, spices, vinegar, and citrus juices. These alternatives are good for adding taste without adding to the sugars.
- Make meals at home
Cooking is a joyful activity that gives you control over the ingredients you wish to add to your sugar-free diet. You can reduce your sugar intake by making meals from scratch at home as it gives you the convenience of considering alternatives for artificial sweeteners and other sources of added sugars. You can experiment with dishes with different flavours to make them delicious while maintaining the nutrition levels in your food.
- Control the portions you consume
Even the healthiest of foods, when consumed in large quantities, can affect your sugar-free diet by increasing the intake of sugars and other additives. You must be considerate about consuming nuts, fruits, and natural sweeteners and have them in moderation to avoid adding extra sugar to your diet. This habit will inculcate mindful earrings, which is good for both physical and mental health.
- Add natural sweeteners
Consider adding natural sweeteners like honey, maple syrup, or stevia to your food for that sweetened flavour in your food and beverages. These offer additional nutrition to your body while regulating blood sugar levels.
Despite the extra calories, when consumed in moderation, these alternatives can lead to a successful sugar-free diet as their amounts are gradually reduced.
- Plan your diet
Plan your diet by making a list of groceries you must buy and including healthy alternatives to processed snacks. You must plan healthy purchases for a nutrient-rich, sugar-free diet to avoid impulse buying ultra-processed snacks.
Non-availability of such processed items in the house is the first step towards cutting down your sugar intake. To make a healthy and mindful choice of eating, you must research available diet plans and create yours accordingly.
Read more about: Importance of healthy eating and balanced diet
Diabetic Checklist Every Diabetic Patient Should Follow
- Regular Monitoring of Blood Sugar Levels
Monitor your blood sugar levels regularly as your healthcare provider advises. Keep a log to track patterns and share the data during check-ups.
- Regular Exercise
Regular exercise can help control blood sugar levels. Consult with your healthcare provider before starting a new exercise regimen.
- Regular Check-ups
Schedule regular check-ups with your primary care physician and other specialists to monitor overall health and manage diabetes-related complications.
- Get the Right Medical Insurance
Ensure adequate coverage for diabetes-related expenses in your health insurance, as it is an expensive illness.
The true cause of the high expenditures involved is the chronic nature of the illness and the problems that come with Diabetes. Check for coverage of medications, regular check-ups, and potential complications.
Check for the following things before buying a health insurance plan:
- Coverage: Consider the coverage options and benefits, including Cashless Hospitals, pre and post-hospitalisation coverage, maternity expenses coverage, etc.
- Premium and coverage: Consider the right combination of premium and coverage
- Network coverage: Verify hospital network coverage and go for insurers with high number of cashless hospitals in India
- Waiting periods: Consider the waiting period clause
- Other factors: Consider Claim settlement ratio, Exclusions, Capped expenses, Co-payment, etc.
- Quit Smoking: This is one of the most dangerous habits a diabetes patient can have. Therefore, actively work on quitting if you smoke.
Occasional consumption of sugars is outstanding and part of a healthy and balanced diet. A sugar-free diet doesn’t necessarily mean depriving your body of sugars, rather it means consuming it in moderation as it will allow you to enjoy your favourite treats while still maintaining a healthy lifestyle.
Reduction in added sugars in your diet can help you control diabetes, improve weight management, stay energetic throughout the day, reduce the risk of chronic diseases, enhance dental health and overall uplift your mood. Eating mindfully and choosing the right food can help you support a healthy lifestyle, regulate your metabolism and lead you towards a higher-quality lifestyle.