Studies have shown that removing any extra sources of sugar from your everyday diet helps with weight loss. It also helps in reducing the risk for serious health problems like type 2 diabetes, autoimmune conditions, digestive problems, and more. In fact, you can follow a sugar-free diet to improve your mind and body.

How to cut out sugar

• You need to know what exactly you are consuming. Therefore, read ingredient labels carefully on the products you buy. Be extra careful when buying or using sugary foods like sauces, condiments, canned foods, beverages, etc.
• Ideally, aim to get around 35–40 grams of fiber per day to keep your appetite in check. You need to consume more high-fiber foods like fresh vegetables, nuts, and seeds like flaxseed and chia seeds.
• You need enough fluid in your system to help with digestion and elimination. You can aim to have at least eight glasses of water per day to serve the purpose.
• If you feel the need to sweeten your foods, instead of going with artificial sweeteners, you should try stevia first. If that doesn’t help, you can in small amounts try to use some natural sweeteners like blackstrap molasses, honey, dates, or even pureed fruit like bananas or apples.
• Caffeine or alcohol in excess amount is also not a good idea. Many mixed drinks are high in sugar and calories, whereas alcohol spikes your appetite and causes cravings.
• Besides keeping the food low in sugar/carbs, you also need to limit packaged foods that are either highly processed or very salty or both. Also, you want to replace fast foods and fried foods with healthier options that you can cook, which gives you control of the ingredients.

Principles of a sugar-free diet

• Avoid foods that contain the following types or names of sugar and/or sweeteners:
  • Brown sugar, corn syrup, confectioner’s powdered sugar, and high-fructose corn syrup
  • White granulated sugar, fructose, and dextrose
  • Raw sugar, sucrose, and nectars
  • Malt syrup, invert sugar, maltose, lactose, molasses, and others
• Aiming for a better-balanced sugar-free diet to eat is healthy for you. Such a diet should include some healthy source of protein, some healthy fat, and some vegetables. This combination of diet will keep you more energized, satisfied, and focused for the entire day.
• Avoid any artificially sweetened drinks like soda or juice and instead of adding sugar to your everyday beverages, try consuming seltzer, bone broth, herbal tea, or black coffee. Unsweetened coconut milk is also a good idea if taken in moderate amount.

Sugar-free meal ideas

For breakfast

• Unsweetened oats with seeds, nuts, stevia, coconut milk, and cinnamon
• Unsweetened goat’s milk yogurt and grain-free granola
• Hard-boiled eggs with avocado toast
• Homemade green smoothie

For lunch

• A large salad with avocado and sliced chicken
• A salmon or turkey burger
• Some quiche with salad and soup
• Homemade brown rice bowl with beans and vegetables

For dinner

• A palm-sized steak with vegetables, and some rice or quinoa
• A piece of fish with vegetables, salad, and half a sweet potato
• Tacos, burrito, or empanadas made with vegetables and chorizo
• Balsamic chicken with mozzarella and tomato
• Broccoli, brown rice, and chicken stir-fry

Prior to adopting any new diet, it’s important that diabetes patients consult with a healthcare professional. However, in many cases doctors will recommend dietary changes in addition to prescribed medications, such as trulicity and lyrica. Also, it’s important to do your own proactive research about the medications your taking and the foods your eating.  For instance, a simple online search may help you find a trulicity medication discount or lyrica coupons you can take advantage of.