21 No-Added-Sugar Recipes I Used During My 30-Day Detox (2024)

FAQs

What can I eat on 30 days without sugar? ›

Focus on a diet rich in whole foods like fruits, vegetables, lean proteins, nuts, and seeds. Foods with natural sugars, like fruit, are perfectly ok in moderate amounts. Because they contain fiber and other phytonutrients, they don't spike blood sugar levels the same way that added sugar does.

By the end of the challenge, you'll feel more ener- gized and less dependant on sugar. You might also notice less bloating and some weight loss.

The main goal is to cut out all sources of added sugar for 30 days. Instead, you focus on consuming nutrient-dense, whole foods that don't contain added sugars. Natural sugars, which are found in foods like vegetables, fruits, and dairy products, are OK to eat.

Last, let's look for those nutrient dense starchy vegetables. Roasted sweet or white potatoes, baked potatoes, mashed (for level 1 and 2), and whole grains such as a ½ cup of steamed rice (for level 1). Fried rice is not a good option.

Detoxing from sugar can help you lose weight quickly. “We had over 80 testers from all over the country, and they lost anywhere between 5 to 20 pounds during the 31 days, depending on their weight or sugar addiction,” Alpert said. “Many also noticed that a lot of the weight was lost from their midsection.

*Improved blood sugar levels: Cutting out sugar can help stabilise your blood sugar levels, reducing spikes and crashes that can affect your energy levels and mood. *Weight loss: Sugar is a major contributor to excess calorie intake.

Limit or completely avoid consumption of foods such as baked goods, potatoes, white rice, white bread, instant oatmeal, and corn/ corn flakes. These food are considered to be high glycemic carbohydrates, which means that your body rapidly breaks them down and causes a spike in blood glucose levels.

No major food groups are off-limits, but you'll need to avoid foods with a high GI. Fruits and vegetables: You can eat dozens of fruits and vegetables, but steer clear of a few (like parsnips, watermelon, and pineapple). Grains: Whole-grain bread and pasta, brown rice, and oatmeal are allowed.

Including whole fruits in a no-sugar diet can still be healthful. However, if a person chooses to eat dried fruit, they should do so in moderation and look for varieties without added sugar. Eliminating sugar from the diet is not a complete solution for weight loss.

Foods to avoid on a no sugar diet

Added sugars: If you are following a no sugar diet, you should focus on eliminating or cutting out foods and drinks that contain added sugars. This includes sugary beverages like soda, fruit juices, energy drinks, and sweetened coffee or tea.

What foods are not allowed on the no sugar challenge? ›

White The 21-Day Sugar Detox may eliminate added sweeteners, gluten, and soy and all processed foods, Levels 1 and 2 of the program include whole gluten-free grains and full-fat dairy and are not considered Paleo. Level 3 of the program, however, does align with Paleo eating.

Still, you do not need to completely give up sweet foods to control your added sugar intake. Try replacing added sugars with natural ones, boosting your essential nutrient intake. For example, opt for plain oatmeal rather than flavored types. Then, add fresh fruits like banana slices, blueberries, or strawberries.

Peanuts and peanut-containing products: Peanut butter, peanuts in the shell, trail mix containing peanuts. Check labels carefully, as many products list peanuts as ingredients. Sugar or artificial sweeteners: Table sugar (sucrose) and all products with sugar added must be cut out completely.

Mushrooms, spinach, kale, soybean sprouts, celery, broccoli, cucumber, cauliflower, radishes, and asparagus are among the vegetables with the lowest sugar content available. Seafood, pork, beef, and chicken are all sugar-free. They're also an important source of protein and omega-3 fatty acids.

Cutting out or limiting added sugar has several benefits. You might increase your intake of nutrient-rich foods, manage your weight, and reduce your risk of diabetes and heart disease. Still, you might feel an intense and out-of-control craving for sugar if you cut out or limit carbs, your body's primary energy source.

Vegetables, especially green ones, contain very little sugar, making them a great choice when you're hungry. Keto-friendly foods such as meats, fish, eggs, cheeses, avocados, and other foods high in protein and fat, are a great choice as well.