Food products without added sugars are important if you want to eat sugar-free from now on. Sugar-free eating means, first eating without foods rich in refined white sugar. It is impossible to eat completely sugar-free. In almost all food we find sugar. Even in healthy foods such as fruits and vegetables. Here it is about natural sugars. They are far from as unhealthy as refined sugars, but they remain sugars.
In short, what can you and what can not eat if you want to eat sugar-free?
Refined sugar is one of the main causes of excess weight. Eating too much sugar puts even our health at risk. We all know, but still we eat too much sugar every day. More and more compatriots are becoming addicted to sugar. Eating completely sugar-free is impossible. By replacing refined and added sugars with food with natural sugars, we are already quite well on the right track. Thus, products without sugar is natural food. Straight from the garden or from the field on your plate. Natural food can be recognized by its number of ingredients. The purest natural food consists of only one component.
Food products without added sugars: Vegetables
Natural food that are primarily fresh vegetables. And we all eat too little. To improve your health and make it easier to lose excess weight, eat at least 250 grams of fresh vegetables daily. You should eat them raw, boiled or steamed. Vegetables you eat unlimited. Just because they’re not sugar and low in calories. The amount of natural sugars in vegetables is negligible.
Food products without added sugars: Lots of healthy nutrients
Vegetables contain all the more dietary fiber. They satisfy our hunger so that we eat less. All vegetables are healthy. Nevertheless, green leafy vegetables such as spinach, endive, lettuce, broccoli, all green cabbage varieties, cauliflower, paksoi, Chinese cabbage, Brussels sprouts, garden and watercress deserve our preference. They contain the greatest amount of protein. Eat as many kinds of vegetables as possible. This way you can enjoy all their benefits to the maximum.
Food products without added sugars: Fresh fruit with a lower glycemic index
Natural food with fresh fruit and vegetables in the head contains many vitamins, minerals and dietary fiber and is an important part of a healthy diet. Fruits also contain a large amount of fructose. Some fruits contain relatively little fiber and a lot of fructose (sugar). That means it’s best to eat them with food mate or not at all. All other fruits with a low glycemic index can be part of your healthy, sugar-free diet without any problems. Examples include strawberries, raspberries, blueberries, apples, kiwi, peaches, pears, plums and oranges. Beware with fruit juice: this is not the same as real fruit and it is better to avoid it altogether!
Food products without added sugars: Meat and fish
Did you decide to eat as few products as possible without sugar? Then meat and certainly fish are no problem. Low-fat meats such as steak, roast beef and certainly chicken and turkey and fish are rich in high-quality protein, vitamins and minerals. They provide more energy and contain little or no (fast) carbohydrates. Always check the packaging to make sure they are sugar-free. Cheap meat from the supermarket is injected with water and sugar. The aim is to extend the shelf life and improve the taste. Also be careful with dried meat and with processed meat especially as spreads such as sausage, salami and pâté. Also, never buy fish with ready-made sauce or dressing. They also contain a lot of sugar. Sugar-free meat is also beef, lamb and pork, chicken and turkey. All kinds of fresh fish are sugar-free.
Whole grain cereals
Whole grain cereals such as oats, bran, buckwheat, wholemeal wheat and rye and quinoa are an important source of slow carbohydrates. Yet they fit an important part of a healthy diet without sugar. Always check the ingredients present in wholemeal bread, cereals and in all other wholemeal products. They often contain added sugar.Foods that you eat in a sugar-free diet are:
- All types of whole grain cereals:quinoa, millet, oats, bran, whole wheat spelt, whole grain barley, teff and buckwheat
- Whole wheat flour
- Silverfleece rice
- Whole grain pasta
Food products without added sugars: Nuts and seeds
Unprocessed nuts, seeds and kernels are rich in vitamins, minerals, fiber, healthy fats and slow carbohydrates. You will not find fast carbohydrates in it. Unprocessed stands for unsalted, not roasted and unroasted. Eat a handful or 25 grams of nuts, seeds and kernels daily. You also use them in homemade bread, biscuits and pastries.
Food products without added sugars: legumes
Peas, all kinds of beans, vegetable germs, corn, capuchin, lentils and chickpeas are as many sources of healthy, slow carbohydrates. They also contain a lot of protein, vitamins and minerals.
Eggs, soy and soy products
Like tofu and tempeh are healthy sources of protein. They contain little carbohydrates and have a low glycemic index. Egg yolk acts on top of it strongly cholesterol increasing.
Food products without added sugars: Dressings and oil
Oil vinegar, red wine and apple cider vinegar are safe ingredients for your homemade dressings or sauces. Certainly Olive Oil is an important source of healthy fats. Balsamic vinegar is often added sugars.
Food products without added sugars: Herbs
Season all your dishes with fresh herbs such as cinnamon, vanilla, nutmeg, cloves, ginger, turmeric or curry powder.
Healthy drinks without sugar
Soft drinks and their light version of course do not belong in a healthy diet without sugar. Drink plenty of water (at least 2.5 liters per day) and also coffee and tea without milk and sugar, unsweetened soy milk and nut milk are healthy alternatives. Drinking milk, oat milk and rice milk is not a good idea. They are rich in sugar and in both oat and rice milk you will find little or no fiber. These are natural sugars, which are not as harmful to your health as refined sugar.
Alternatives to sugar as a seasoning
In a sugar-free diet, of course, you do not use sugar. Also not in dishes such as snacks, biscuits and pastries. Sugar is best replaced with a natural sweetener such as stevia. Coconut blossom sugar, bananas, agave syrup and dates are also good alternatives to sugar.