Basics What Is a No Sugar Diet? By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Shereen Lehman, MS Fact checked by Fact checked by Cara Lustik on August 09, 2020 linkedin Cara Lustik is a fact checker and copywriter. Learn about our editorial process Cara Lustik Updated on December 23, 2020 Print Verywell / Debbie Burkhoff Table of Contents View All What Can You Eat? Pros and Cons Is the No Sugar Diet a Healthy Choice for You? At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your health care provider or a registered dietitian, especially if you have an underlying health condition. A no sugar diet, also known as a sugar-free diet, restricts added sugar from obvious foods like candy and soda. But added sugar is often hiding in many foods we think are healthy such as smoothies and salad dressings. More extreme versions of a no sugar diet may limit foods with naturally occurring sugar such as fruits and vegetables, but this is not usually recommended as part of a healthy balanced diet. When diet and nutrition experts reference "sugary" foods, they are most often alluding to foods that contain lots of added sugar—which is any type of caloric sweetener that's added to foods. (Artificial sweeteners, such as sucralose, are non-caloric.) Sugar provides energy (i.e., calories) but does not offer added nutritional value. 3 Ways to Eat Less Sugar and Feel Better Excess sugar intake is associated with the rise in obesity in the United States. The problem with sugary foods begins by eating or drinking too much of them, as they are high in calories and not usually nutritious. They don't have enough vitamins and minerals to make up for all the extra sugar, and consuming too much of them contributes to weight gain and health problems. Artificial sweeteners offer an alternative since they contain little to no calories, but there's a lot of controversy surrounding sugar substitutes. Many health and nutrition experts have raised questions about whether artificial sweeteners are healthy and safe, and whether they are effective for weight loss. Others have argued that sugar substitutes are so sweet they actually ramp up your tastebuds for sweet foods and drinks. On the other hand, some proponents claim that artificial sweeteners can help people transition away from added sugars and cut them out for good. Then there's high fructose corn syrup, which many have argued is worse for your health than regular sugar, but there isn't enough credible scientific evidence to back that claim. Both sweeteners are made of a similar combination of glucose and fructose, which have similar effects on the body. Honey, which is a naturally occurring sugar, contains roughly the same amount of sugar as both high fructose corn syrup and granulated sugar, so foods made with honey are also considered sugary. But honey is a natural sweetener because it's produced by bees, whereas regular sugar is made from beets, corn, or sugar cane. Technically, honey does contain some nutrients, but not enough to notice an improvement in your overall diet. The bottom line is that while a little sugar might be OK, a lot of sugar leads to weight gain and chronic disease. Those who follow a no sugar diet avoid added sugars to promote weight loss and improve their overall health. What Experts Say "While there’s no official definition, a no sugar diet typically cuts out added sugar while allowing for natural sugar. Experts agree reducing added sugar intake improves overall health, but clarify that you don’t have to completely eliminate all added sugar for such benefits."—Chrissy Carroll, RD, MPH What Can You Eat? Since there are several forms and types of sugars, it helps to know what you're looking for. If you see any of these on an ingredients list, the food has added sugars: SugarBrown sugarHigh fructose corn syrupCorn sugarSyrupCorn syrupFructoseGlucoseSucroseRaw sugarTurbinado sugarHoney Look at the Nutrition Facts Label to determine how much added sugar is in each serving. It may be just a small amount, or it might be a lot. How to Spot Hidden Sugar in Foods What You Need to Know Following a no sugar diet does not mean you have to adhere to a formal eating plan, so there's no advice on when to eat. You may find that if you are just starting to cut out added sugar, it's best to do it gradually. If you're still facing sugar cravings, drink water and eat (non-sweetened, nutritious) food regularly, so you don't add extreme hunger to your sugar craving. Healthy fats are especially helpful for fighting sugar cravings. To begin, try to limit your added sugar intake to 100 to 200 calories per day (a tablespoon of honey has about 60 calories and a tablespoon of sugar about 50). The USDA's dietary recommendations suggest that everyone should limit added sugar intake to 10% of daily calories or less (so, 200 if you're consuming about 2,000 calories a day). What to Eat Foods that naturally contain sugar Unsweetened beverages What Not to Eat Foods with added sugar Sweetened beverages Sugar, honey, molasses Be sure to read labels carefully and choose products that have the least added sugar. You don't have to give up sweet foods altogether, rather, just make healthier choices. Foods with Natural Sugars Fruits and 100% fruit juice are naturally sweet, but they aren't classified as having added sugar (some research shows that this is confusing to consumers). The exception is fruit drinks, such as most cranberry juice beverages that are a combination of fruit juices with sugar and water. With natural sugars like those found in fruit, you may need to watch the calorie count. A glass of fruit juice may have as many calories as the same size glass of sugary soft drink. But at least the juice also has vitamins and minerals. Unsweetened Beverages Soda, lemonade, sweetened iced tea, and many sports drinks and energy drinks often contain added sugars. Milk has its own natural sugar (lactose). Drink plain or carbonated water, unsweetened tea or coffee, or fruit juice (in moderation). Or use a zero-calorie sweetener like stevia or sucralose. Foods with Added Sugar Pastries, cookies, candy bars, syrups, jams, jellies, and pre-sweetened breakfast cereals are all obvious sources of added sugars. But other foods such as salad dressings, sauces, condiments, flavored yogurts, instant oatmeal, and fruit smoothies can also contain added sugars. For cereal, look for brands that have less than 5 grams of sugar per serving, and choose the ones with the most fiber. Or make your own oatmeal or plain unsweetened cereal and add fruits and berries. Similarly, buy plain yogurt and add fresh fruit. In general, choose whole foods whenever you can. Processed foods tend to have added sugar, salt, and/or fat. Similarly, simple carbohydrates (such as white flour, white rice, and pasta) don't contain added sugar, but they do break down into sugar quickly in the body. So choose complex carbohydrates, like whole grains. Many low-carb diets also limit sugar, and a vegetarian or vegan diet can easily also be a no sugar diet. As with any diet, if you have a health condition such as diabetes, consult with your doctor about the best eating plan for you. The 7 Best Sugar Substitutes of 2021, According to a Dietitian Pros and Cons Pros Weight loss Improved health Improved dental health Cons Challenging to achieve There are many great reasons to reduce the amount of added sugars in your diet. Review the pros and cons to help you decide whether a no sugar diet is right for you. Pros Weight Loss Cutting out sugar means cutting out empty (non-nutritious) calories. Doing that should help you lose weight. And whole, nutrient-dense foods tend to be more filling, so you can eat less of them and still feel full. Improved Health Along with the health benefits of weight loss, a no sugar diet can help users avoid other health risks that go along with high sugar intake. For example, one research review listed three studies that showed consumption of sugar-sweetened beverages was associated with increased blood pressure, inflammatory markers, total cholesterol, and visceral (belly) fat. Improved Dental Health Your parents were right: Too much sugar will rot your teeth. So a no sugar diet should help lower your risk of dental decay. Following a no sugar diet (or even a low sugar diet) should offer health benefits including weight loss. But it can be difficult to truly cut sugar from your life. Cons Challenging to Achieve Setting aside the common American taste for sugar, there is sugar hiding in many foods (some of them quite unexpected). And distinguishing added sugars from natural sugars can also be difficult. All this means that following a no sugar diet can sometimes be a challenge. How to Help Curb Sugar Cravings Is the No Sugar Diet a Healthy Choice for You? Many low-carb eating plans also limit sugar, so those plans can resemble a no sugar diet in some ways. And cutting sugar also aligns with government advice on healthy eating. The USDA's dietary guidelines suggest a balanced mix of fruits, grains, vegetables, protein, and dairy products. There's no space for added sugars, but they're also not strictly forbidden. To lose weight, you may need to count calories in addition to cutting back on added sugars. Avoiding those sugars will likely result in consuming fewer calories altogether, but to know for sure, use this tool to calculate a daily calorie goal, and then an app or journal to track your progress meeting that goal. USDA guidelines suggest limiting your sugar intake to no more than 10% of your daily calories. Once you get there, you can gradually reduce your consumption of added sugars even more. Health Benefits The benefits of reducing sugar consumption are well studied. Research has shown a number of positive health outcomes for cutting back on added sugars, including a reduction in the risk for obesity, type 2 diabetes, coronary heart disease, metabolic syndrome, and non-alcoholic fatty liver disease. Health Risks While there are no common health risks associated with a diet low in added sugar, restrictive eating plans can sometimes lead to unhealthy eating habits or an extreme obsession with healthy eating. Improve Your Health, Mind, and Body With Intuitive Eating Similar Diets Many weight loss plans restrict sugar since it's an effective way to cut calories. In particular, low-carb plans tend to also be low in sugar. Here's how they compare: No Sugar Diet General nutrition: Since it's not a formal plan, this diet has few guidelines other than cutting added sugars as completely as possible.Practicality: There's no calorie or carb counting here, or even portion control. But you'll need to become a careful reader of nutrition labels and limit many convenience foods.Sustainability: It's healthy and safe to eat this way indefinitely, and sugar cravings should fade over time. Sugar Busters Diet General nutrition: This diet is based on its limits of not only added sugars, but also natural sugars in the form of high-glycemic foods. Therefore, it is a low-carb plan that allows certain fruits and vegetables along with lean proteins and whole grains.Practicality: This diet also doesn't require any counting or measuring. Once you know which foods to eat and which foods to stay away from, you know what to do. Sustainability: The difficulty is that those foods can be hard to avoid. And nutrition experts say there's no reason some of them (such as bananas and beets) need to be excluded. Sonoma Diet General nutrition: The Sonoma Diet is a low-carb plan that not only excludes sugar and artificial sweeteners, it also cuts fruit (in its first phase), certain starchy vegetables, and all processed foods.Practicality: Because of its restrictive nature, particularly during the first 10 days, this diet can be hard to follow. But it doesn't require carb or calorie counting and has its own simple system for portion control.Sustainability: The initial phase is very challenging, but the second (main) and third (maintenance) phases are more reasonable. Mayo Clinic Diet General nutrition: This is an example of a weight-loss plan that cuts sugar while keeping other foods and nutrients well balanced.Practicality: There's no need to count calories or carbs, but you'll have to watch portion sizes and cut out many convenience foods.Sustainability: The diet should be safe and effective for those who follow it carefully, and it has a maintenance phase to avoid regaining any weight that was lost. Diet Plans for Weight Loss A Word From Verywell If you are looking to lose weight or simply improve your health, cutting added sugars could be a smart and fairly simple choice. For weight loss, you might also consider adding fiber. But remember that weight loss is a complex process that should also include exercise, stress management, and other lifestyle factors. Discuss your plans with your physician to help create a plan that meets your needs. Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, and budget, and goals. If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle. 3 Sneaky Ways to Find Added Sugar in Your Food Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Alexander Bentley R, Ruck DJ, Fouts HN. U.S. obesity as delayed effect of excess sugar. Econ Hum Biol. 2020;36:100818. doi:10.1016/j.ehb.2019.100818 Tandel KR. Sugar substitutes: Health controversy over perceived benefits. J Pharmacol Pharmacother. 2011;2(4):236-243. doi:10.4103/0976-500X.85936 Strawbridge H. Harvard Health Publishing. July 16, 2012. Rippe JM, Angelopoulos TJ. Sucrose, High-Fructose Corn Syrup, and Fructose, Their Metabolism and Potential Health Effects: What Do We Really Know? Adv Nutr. 2013;4(2):236-245. doi:10.3945/an.112.002824 Rippe JM, Angelopoulos TJ. Relationship between added sugars consumption and chronic disease risk factors: current understanding. Nutrients. 2016;8(11). doi:10.3390/nu8110697 U.S. Department of Agriculture. Dietary Guidelines for Americans 2015–2020, Eighth Edition. Cut Down on Added Sugars. March 2016. Rampersaud GC, Kim H, Gao Z, House LA. Knowledge, perceptions, and behaviors of adults concerning nonalcoholic beverages suggest some lack of comprehension related to sugars. Nutr Res. 2014;34(2):134-142. doi:10.1016/j.nutres.2013.11.004 Bray GA. Energy and Fructose From Beverages Sweetened With Sugar or High-Fructose Corn Syrup Pose a Health Risk for Some People. Adv Nutr. 2013;4(2):220-225. doi:10.3945/an.112.002816 American Dental Association. American Dental Association Encouraged by Soda Makers’ Pledge to Promote Smaller Sizes, Less Sugar. 2014. Vreman RA, Goodell AJ, Rodriguez LA, Porco TC, Lustig RH, Kahn JG. Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model. BMJ Open. 2017;7(8):e013543. doi:10.1136/bmjopen-2016-013543 Additional Reading U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. 2015.