The benefits of a sugar detox go way beyond just weight loss. Following a healthy, sugar-free diet can help you reset your palate and embark on a journey towards a healthier lifestyle.
There are several healthier sugar alternatives and sugar-free foods out there that can be a part of your diet.
Before we get started, it is important to know how excessive sugar consumption can affect your health.
The Negative Impacts Of Sugar On Your Health
Here are a few health issues that can be caused by the overconsumption of sugar.
- Obesity: If you consume excess sugar and lead a sedentary lifestyle, chances are you are struggling with weight-related issues, even obesity. The extra sugar you consume gets stored in your body as fat.
- Pre-Diabetes/Diabetes: High blood sugar causes insulin resistance. Insulin resistance, in turn, leads to increased blood sugar levels. This vicious cycle may result in prediabetes and diabetes. Obesity, which is often caused by sugar overconsumption, is also a major risk factor for diabetes.
- Increased Risk Of Heart Disease: There is evidence suggesting that excessive consumption of sugar may cause obesity, high triglyceride, inflammation, increased blood sugar and blood pressure levels. All these can be counted as risk factors for heart disease. Obesity may also lead to an increase in the LDL cholesterol levels, which causes plaques in the arteries. This leads to an increased risk of a heart attack.
- Lack Of Energy: Sugar rich foods lead to increased energy levels as they quickly spike your blood sugar and insulin levels. However, this rise in energy levels is not consistent. These food items often lack fat, fibre and protein and lead to a sharp drop in the blood sugar levels (crash) after the fleeting energy boost. Constant blood sugar swings may cause significant fluctuations in your energy levels.
- Increased Risk Of PCOS: A major cause of polycystic ovaries is poor lifestyle choices, which includes excessive sugar consumption. Overconsumption of sugar causes obesity and insulin resistance, which leads to hormonal imbalance. This paves way for the formation of cysts in the ovaries. If left untreated, PCOs may lead to infertility.
- Higher Risk Of Depression: Consumption of high sugar, processed food has been linked to a higher risk of depression. Your sugary treats may give you instant happiness, but unfortunately, that does not last too long.
Excessive consumption of sugar may lead to an increase in skin problems such as acne and accelerate the skin ageing process. It may also cause inflammation, negatively impact oral health, increase the risk for kidney diseases, lead to non-alcoholic fatty liver disease and accelerate cognitive decline.
What Is A Sugar Detox?
To put it simply, a sugar detox is a well-planned method to help your body get rid of excess sugar. It is a strategic plan that can aid people in getting over their addiction to sugar. While on a sugar detox, you are required to stay away from all categories of sugar. This means you will have to give up table sugar, desserts, sweets, colas, sweet beverages, juices, processed food, etc.
Your sugar detox diet may also require you to give up sugar-rich fruits and starchy vegetables.
The Benefits Of A Sugar Detox
Now, sugar detox doesn’t mean you have to starve yourself! It’s more about including healthier food options in your diet that will satiate your cravings as well as keep your daily sugar intake in check.
Sugar detox comes with an array of benefits that include improved muscle and brain function, improved blood lipid profile, lower blood sugar levels, weight loss, among others. Here are a few other reasons why you should go for a sugar detox.
- It is a great way to start your weight loss journey. Cutting back on sugar can help you lose those extra kilos.
- It can help in reducing your blood sugar levels.
- It helps reduce the risk of various diseases like PCOs and diabetes.
- It can help you fight lethargy and feel more energetic and active.
- It can help in improving your blood lipid profile.
- A sugar detox can help in preventing issues like hypertension, anxiety and stress.
- It can help you sleep better.
- You will witness a marked improvement in your oral health and digestive health.
- Sugar detox may also help improve your skin.
5 Sweet Alternatives For Your Sugar-Free Diet
Going sugar-free does not mean you have to completely deprive yourself of the sweeter things in life! Here are a few healthy sugar substitutes you can use while on a sugar-free diet.
1. Stevia
Derived from the stevia plant, stevia sugar is one of the most popular sugar-free sweeteners. Stevia sugar will not lead to a spike in your blood sugar levels.
2. Honey
Honey comes with antibacterial and antioxidant properties and is one of the best sugar substitutes for your low sugar diet.
3. Dates
Dates and its derivatives (date sugar and date syrup) are rich in nutrients and make perfect sugar substitutes for people on a sugar-free diet.
4. Coconut Sugar Or Maple Syrup
These whole food sweeteners come with the goodness of antioxidants, minerals and vitamins.
5. Jaggery (Gur)
You may also add this widely popular natural ingredient to your list of sugar substitutes for a no-sugar diet. Jaggery has an impressive nutrient profile.
7-Day Sugar Detox Meal Plan
Now that you have finally made up your mind to go on a sugar detox, here is a sample 7 day meal plan to get you started.
Day 1
| Morning | A glass of water with lime juice (½ a lime) |
| Breakfast | A slice of wheat bread + 1 boiled egg + a cup of milk (full-fat) + 4-5 almonds |
| Lunch | Tuna salad + a bowl of curd (dahi) |
| Snack | Green tea + 1 biscuit (multigrain) |
| Dinner | ½ bowl boiled Bengal gram (chana dal) + a bowl of pumpkin soup |
Day 2
| Morning | A glass of fenugreek (methi) water (prepared by soaking methi seeds overnight) |
| Breakfast | A bowl of vegetable quinoa + 2-3 almonds |
| Lunch | Sweet potato (boiled) + 80-85 gm grilled chicken + ½ cup of grilled vegetables |
| Snack | A bowl of low GI fruits + coconut water |
| Dinner | A bowl of sauteed vegetable + a bowl of lentil soup (dal) + a cup of buttermilk (chaas) |
Day 3
| Morning | A glass of lime juice water |
| Breakfast | 2-3 millet idlis + ½ bowl of sambar + ¼ bowl of coconut chutney + 2 almonds + a cup of green tea |
| Lunch | Sweet potato (boiled) + 80-85 gm grilled chicken + ½ bowl of grilled vegetables |
| Snack | 10 pistachios + green tea + 1 boiled egg + 2-3 almonds |
| Dinner | 2 chapatis + ½ bowl of vegetable curry + 1 bowl of fried okra (bhindi) + 1 bowl of curd (dahi) |
Day 4
| Morning | A glass of fenugreek (methi) water |
| Breakfast | Bengal gram flour (besan) pancakes (chilla) + 1 cup of green tea + 2-3 almonds (badam) |
| Lunch | ½ bowl of vegetable brown rice + 1 bowl yoghurt (dahi) + 1 bowl of lentil soup |
| Snack | A small bowl of low-GI fruits |
| Dinner | A bowl of broccoli soup + 75-80 gm of poached chicken Drink a cup of warm milk with a pinch of turmeric (haldi wala doodh) before bed |
Day 5
| Morning | A glass of lime juice water |
| Breakfast | Vegetable semolina (soojee) + a cup of green tea + 2-3 walnuts |
| Lunch | Chicken or vegetable salad with black beans (you may add light dressing) + a cup of buttermilk |
| Snack | A handful of roasted sunflower seeds + 2-3 raisins (kishmish) + a bowl of fruits (low-GI) |
| Dinner | Pan-grilled vegetables + a bowl of lentil soup (dal) Have a cup of warm milk before bed |
Day 6
| Morning | A glass of fenugreek (methi) water |
| Breakfast | Avocado and egg toast (add a few sesame seeds) + a cup of green tea |
| Lunch | Vegetable quinoa with chicken + a bowl of curd (dahi) |
| Snack | ½ cup of popcorn + a cup of green tea |
| Dinner | A bowl of spinach and lentil (dal) soup + 1 flatbread + a small bowl of salad (you may include tomato, carrot, cucumber, and beetroot) Drink a cup of warm milk before bed |
Day 7
| Morning | A glass of lime juice water |
| Breakfast | A slice of wheat bread + 1 fried egg + ½ cup of full-fat milk + 4-5 almonds |
| Lunch | A bowl of mushroom soup + a bowl of curd (dahi) |
| Snack | A glass of orange juice (freshly pressed) + 4-5 almonds |
| Dinner | A bowl of cucumber soup + 80-85 gm grilled fish + a bowl of curd (dahi) |
Note: Avoid snacking more than 2 times a day
Switching to a sugar-free diet is not easy. You may often find yourself wondering what to eat and what to avoid.
Detoxing Tips
Here are a few tips that can help you go through your sugar detox journey with ease.
- Whenever you are out shopping, do not forget to read product labels before you put anything in your cart. Even things like condiments, sauce, cereals often have sugar in them. Be careful about what you buy. It is important to read through the list of ingredients even if you are buying sugar-free foods.
- Processed foods often contain added sugars or refined ingredients. Focus on whole foods like vegetables, lean meats, poultry, fruits, fish, nuts, milk, lentils, legumes, beans, yoghurt, seeds and unprocessed grains.
- Fruits can help satisfy your sugar craving. However, make sure you choose fruits with low glycemic. Grapefruit, avocados, berry, and papaya are a few (almost) sugar-free fruits you can include in your diet.
- Increasing your consumption of healthy fats can help curb your sugar cravings. A few foods that contain healthy fats are avocados, nuts, seeds, coconut oil, extra virgin olive oil and salmon.
- Avoid simple carbs when you are on a sugar-free diet. Steer clear of foods like white rice, white pasta, white flour etc. Opt for whole-grain options instead.
- You also need to give up sugar-laden beverages including sweetened tea/coffee, juices, sodas and shakes.
- When it comes to beverages, go for healthier options like sugar-less coffee, herbal tea, detox water, freshly pressed juice, coconut water, and buttermilk.
- Don’t forget to keep yourself hydrated. Drink plenty of water throughout the day.
- For snacks, you can opt for healthier options like fruits (that have low GI), multigrain biscuit, carrot and hummus and homemade granola bars.
Sugar detox is your first step of the journey towards a healthier lifestyle. Remember, a sugar-free diet does not mean you have to starve yourself. All you have to do is focus on replacing sugar-laden food items in your diet with healthier options.