Sugar Free Dishes

Refined Sugar Free Diet: Why you must avoid the White Poison

refined sugar free diet
Written by Tahira Tonima

Are you determined to maintain a healthy physique? If you do, then you probably have heard about the sweet danger of consuming too much refined sugar and its also bad for free diet. According to Dr Frank Hu, (professor of nutrition at the Harvard T.H. Chan School of Public Health),”Excess sugar’s impact on obesity and diabetes is well documented, but one area that may surprise many men is how their taste for sugar can have a serious impact on their heart health,”

And, it is true. Overconsumption of refined sugar can be an alarming danger for your health. Today, you are going to explore some refined sugar free diet ideas that will bless you with a healthy physique.

Ready to go “no sugar” for a week?

Difference between Refined and Unrefined Sugar

1. Refined Sugar:

Originated from sugarcane, sugar beets etc. and processed to extract the sugar. It’s a combination of glucose and fructose and generally found as sucrose in the nature. It has high level of calories, less nutrition values and metabolized rapidly that increases the insulin level within the blood stream.

Some refined ones:

  • White flour
  • White Sugar
  • Evaporated cane juice
  • Instant starches
  • Corn syrup
  • High fructose corn syrup
  • Brown sugar
  • Fructose
  • Processed artificial sweeteners

2. Unrefined Sugar:

Almost unrefined, as they reserve most of the original cane molasses and contains more water. As a result, they release less energy compering to refined sugar while metabolism. However, it can also increase the blood insulin level, of course in a less rapid way than the previous one.

Some unrefined ones:

  • Honey
  • Maple syrup
  • Agave nectar
  • Unsulphered molasses
  • Brown rice syrup
  • Coconut sugar
  • Sucanat
  • Fruit
  • Date sugar

White Poison: Myth or Reality?

It’s no myth. Refined sugar can be deadly for you if you have heart issues, diabetics, high blood pressure etc. It can increase the chances of obesity, type 2 diabetes, increase the insulin level etc. It can also boost the depression level, dementia, lever disease and a particular type of cancer. So, it is also bad for your skin and cause breakouts.

A moment on the lips, forever on the hips! So, yes to “no sugar” for a month.

Refined Sugar Free Diet Ideas

In our previous articles on NutriSetter, we discussed about sugar free candy and sugar free Ice-cream ideas. In this article, we will discuss vaguely on refined sugar free diet ideas.

Refined Sugar Free Breakfast Ideas

1. Sugar Free Granola

Use rolled oats, dried fruits and seeds to make energy packed granola. You can add some date sugar or fresh sweet fruits if the craving for sweetness is unbearable.

2. Buttermilk Pancake

This one is super easy. Make your regular pancake. However, swap the syrup toppings with mixed of mushrooms and eggs. Start your day with a savoury pancake

Refined Sugar Free Lunch Ideas

1. Salad

All time healthy and tasty! Make any kind of salad you want with variety types of vegetables and say hello to a healthy lifestyle. Make your own salad dressing and skip the refined sugar. Use goat cheese if you like it cheesy and savoury.

2. Keto Sandwich

Who doesn’t love sandwich in lunch? Make a tasty beef, turkey or salmon sandwich with cheese and vegetables. Skip the sweetened mayonnaise and use sugar free mayonnaise. You can use avocado paste as a creamy alternative of mayonnaise. To enhance the taste, how about some ketchup on keto?

Refined Sugar Free Dinner Ideas

1. Soup

Happiness is hot soup in cold winter days. Cut the high calorie food and try our easy savoury soup recipes for beginners. (Permalink) Be creative and don’t be afraid to try new recipes.

2. Cauliflower Rice

This one is an all time favourite of mine. Make your traditional Chinese fried rice. Just swap the rice with some grated cauliflower and relish the luxury of restaurant style fried rice.

3. Sugar Free Beverages

Have you tried MacDonald’s sugar free iced coffee keto friendly version. If not, then try it fast. You can also make sugar free iced coffee at home. Swap the white sugar with honey or other unrefined sweeteners. Don’t forget to try sugar free Red Bull keto friendly version too.

Final thought

Now it’s time to give the final thought. You should and must not consume refined sugar if life is calling you. Long life comes with some sacrifices. And, if you really miss sweet feeling of sugar, just read our other articles. You are going to find a plenty of them. Wishing you luck and health!

About the author

Tahira Tonima

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