Sugar Detox Food List
Did you know that sugar is 8 times more addictive than the worst drugs- it’s a pretty shocking fact. We all know that sugar has quite a damaging impact on our cardiovascular, digestive and even mental health.
Sugar addiction develops quickly and stays for a long time. Many sweet lovers know exactly how difficult it is to give up sugar. The more we eat it, the more we want.
In the modern diet, sugar is virtually everywhere.
In addition, many foods contain hidden sugar in their composition, so the dose of sugar that we consume every day turns out to be significantly more than necessary.
We are figuring out how to get rid of this dangerous addiction forever.
What is a Sugar Detox diet?
A sugar detox diet, as the name implies means going for a completely sugar-free food ratio. The motive might be different for everyone. It can be weight loss, blood sugar control, brain rewiring and so on.
A sugar detox diet relieves the digestive system, liver and kidneys, allowing them to cope with the processing and elimination of toxic substances naturally.
The result is the normalization of digestion and, as a result, an improvement in the condition of the skin, as well as the strengthening of the body’s natural defenses.
Besides developing excellent physical health, cutting back on sugars has a great impact on mental health too and plus it helps in getting rid of allergies.
Important to note that the body does not need most of the sugars we consume daily.
It needs glucose, which is easily obtained from simple foods like – rice, quinoa, legumes, vegetables, and fruits.
Sugar is a human invention. They learned to isolate it, synthesize it, and they began to add it everywhere, and for the brain, it works like a drug.
If you’re in the mood to say goodbye to sugar and cleanse your body, you have to accept the fact that giving up sugar can be tough. At first, even withdrawal symptoms may appear: irritation, headaches, and increased nervousness.
Make sure to get a consultation with your physician before making any drastic changes to your diet.
Which products are allowed in Sugar detox diets? What should be on your daily menu? We will give you a list of healthy sugar-free (or at least nearly) foods you can consume while on a sugar detox diet.
The main substituent for sugars during detox should be protein!
Any kind of meat can work as your main dish – beef, chicken, turkey, ham, bacon and so on. Not only does meat make you feel fuller in a short period, but it also gives you various nutrients like – iron, Vitamin B, niacin and most importantly – protein.
Besides that, interesting to mention chicken meat contains a lot of- tryptophan, an amino acid responsible for synthesizing serotonin – the “happy hormone”, since abstaining from sugar can cause mood changes at the start. This fact can aid in overcoming those difficulties.
Salmon, Shrimp, Tuna – Fish is a beneficial product while being on a sugar detox, since besides giving you all the proteins you need and it’s also a great source of healthy fats – like omega 3, which positively affects our nervous and cardiovascular system.
Nearly all kinds of vegetables are more than welcome for sugar detox diets. Especially noteworthy are avocados, broccoli, carrots, etc.
Although there are some vegetables, you should try to exclude from your diet, since they contain a lot of sugar.
For example, sweet potatoes are not recommended in the sugar detox diet – it has up to 5,5 grams of sugar per 100 gram. Also avoid beets, green peas and cooked onions – for the same reason
4. Nuts and Seeds
Fats are vital to nourish cells and help balance blood sugar levels.
So don’t skip foods with healthy omega-3 fatty acids like walnuts, almonds, legumes, pecans, and pistachios – they are storehouses of clean protein, giving you enough energy to go throughout the day.
Chia, hemp, sesame, pumpkin seeds – you can choose any; all will nourish you with proteins, fiber, and various vitamins and they taste amazing.
5. Leafy Greens
Adding spinach or a ganglion to your meal provides your body with a great source of fiber, essential vitamins, minerals and extra flavor.
Scrambled, boiled, pouched – whatever you like, works pretty well with sugar detox diets, although be cautious of the egg yolk, especially if you have abnormal blood lipids or gallstone problems, egg yolks contain quite a lot of lipids and carbohydrates in comparison to egg white – which is 100% protein.
7. Whole Grains
A 2002 study showed that eating whole grains leads to lower insulin levels compared to eating refined grains, which helps to reduce the risk of type II diabetes.
Eating whole grains has been shown to reduce the risk of cardiovascular disease by 26% by lowering low-density cholesterol levels.
In addition, eating whole grains is inversely associated with high blood pressure, diabetes and obesity compared to refined grains, which also affect cardiovascular health – all of these effects are partially due to the low content of sugars it has.
8. Vegetable oils
Vegetable oils like olive, canola, and almond oils should be part of your diet since they are considered to be a great source of healthy fats like omega-3 and 6. Besides being healthy, vegetable oils enhance the taste of meals, which helps you with the hardships of diet.
9. Fruits and berries – Limited amount!
It’s really difficult to go cold turkey, thus completely cut-off sweets immediately, especially for those with a sweet tooth, so consuming low-sugar fruits can’t hurt in the beginning.
Fresh fruits, Fruit salads, berry smoothies in summer from fresh berries.
It’s better to avoid dried or juiced fruits since they mostly contain much more sugar than raw and fresh fruits.
It is quite difficult to substitute sweets for fruits at first but, when you get used to it – apple tastes like candy
Natural dark chocolate also belongs to healthy desserts, but it must have at least 70% cocoa content and no sugar. See also Sugar Free Desserts for Diabetics for a full list.
There is quite a huge list of foods that are allowed for consumption while on a sugar detox diet. Mostly, the dietary regimens contain meats, vegetables and dairy.
The first three days will be the most difficult. After getting used to the diet, you will feel that you are almost not drawn to sweets, and after 10 days you might not even crave a cake or an ice cream at all.
But this is only if all the rules are followed! It should be borne in mind that the body will take time to rebuild.
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.