5 minutes read

Zero Sugar vs Zero Added Sugar Lifestyle

Author: Melissa Mitri, MS, RD

In recent years, there has been a noticeable shift in consumer habits as many try to reduce their sugar intake. This shift is largely due to growing awareness of the health risks associated with excess sugar consumption, such as obesity, type 2 diabetes, and heart disease.¹

As a result, many set a goal to reduce added sugars, replace sugar intake with artificial sweeteners, or even strive to follow a zero-sugar diet. But when it comes down to it, it’s not the naturally occurring sugars in fruits and other starches that are of concern but the added sugar found in processed foods. And even though there are daily guidelines for how much-added sugar is safe for consumption, the less you consume, the better.²

Let’s explore why everyone should set a goal to reduce added sugars, how to find healthier sugar alternatives and tips on transitioning to a zero-added-sugar diet without sacrificing taste.

Understanding sugar in the diet

When discussing sugar, it’s first necessary to differentiate between naturally occurring sugars and added sugars. Naturally occurring sugars are those found in whole foods like fruits, vegetables, dairy, and grains. These sugars are naturally present in these foods and are not added in a lab.

Examples of natural sugars include fructose, a sugar found in fruits, and lactose, a sugar found in milk. Since these sugars are found in nutrient-dense foods that provide fiber, vitamins, and minerals, the body processes them more efficiently and recognizes them as a source of nutrients.³

Added sugars, on the other hand, are sugars that are added to foods and drinks during processing or preparation to enhance flavor and texture or for preservation.

Unlike naturally occurring sugars, added sugars contribute extra calories without any additional nutritional benefits. These sugars can be found in a wide variety of processed foods and beverages.

Here are some foods and drinks that can be high in added sugar:

Soda and other sweetened beverages like juice, energy drinks, and coffee
Candy and other sweets
Baked goods
Breakfast cereals
Flavored yogurt
Ice cream and frozen desserts
Granola bars and energy bars
Condiments and sauces

And since some of these products do not necessarily taste sweet, their sugar content may not be easy to spot. This is why it’s important to know what to look for on the nutrition label, which we’ll discuss shortly.

Definition of zero sugar diet

Many are adopting a zero-sugar diet, which can mean eliminating all sources of sugar—naturally occurring sugars and added sugars. While the main purpose of this diet is to reduce added sugars, some versions may also reduce healthy foods that contain natural sugars, such as fruits or starchy veggies.

Foods that are often avoided on a zero-sugar diet include:

Sweetened dairy products
Canned and dried fruits
Sugary beverages
Sugar-containing products that contain natural sweeteners such as honey or molasses

While well-intentioned, versions of this diet that require the elimination of whole foods are not necessary and can pose challenges in terms of sustainability. If you are trying to reduce your sugar intake, reducing added sugar, the culprit behind health concerns, is a more effective strategy.

What is a zero-added sugar diet?

A zero-added sugar diet is a dietary approach that limits or completely eliminates added sugars or sweeteners. Because of its emerging popularity, many food products are starting to reduce or completely eliminate added sugar content.

However, some of these same food products replace added sugar with artificial sweeteners, which may come with their own problems such as impaired gut health, headaches, or enhanced cravings for sweets.⁴

Like the zero-sugar diet, many who follow a zero-added sugar diet will still include naturally occurring sugars, but the exact rules and limitations will depend on the individual. While it is not entirely necessary to remove all added sugars from the diet, reducing your intake as much as possible can support health.

How reducing added sugars can improve health

Excess added sugar consumption is associated with a wide range of health problems, including but not limited to:⁵

Obesity
Type 2 diabetes
Prediabetes
Elevated triglyceride and cholesterol levels
Heart disease
Fatty liver disease
Cirrhosis
Liver cancer
Dental caries

Because of these risks, reducing added sugar intake can have a profound impact on overall health. Foods high in added sugars also tend to be calorie-dense yet nutritionally poor, leading to weight gain when consumed in excess. This weight gain is particularly problematic because it often results in abdominal fat accumulation, which is linked to an increased risk of metabolic disorders like insulin resistance, type 2 diabetes, and heart disease.⁶

How to identify added sugars on the label

When searching for added sugars, it’s important to understand what to look for on the food label. There are two key steps to identifying added sugars - looking at the number of “added sugars” in grams and looking at the full ingredient list.

There are up to 61 different names that can indicate added sugar, including:⁷

Cane sugar
Cane syrup
Corn syrup
Dextrose
Glucose
Fructose
High-fructose corn syrup (HFCS)
Agave nectar
Brown rice syrup
Cane juice
Molasses
Rice syrup
Palm sugar
Barley malt
Honey
Invert Sugar

The higher these ingredients are on the ingredient list, the higher the amount of sugar that is present.

Common challenges when reducing added sugars

It’s not always easy stripping your diet of added sugars, as it may come with certain challenges. Here are a few common roadblocks you may encounter on your journey toward a zero-added-sugar lifestyle:

Cravings: You may crave sugar if you’re used to eating it regularly, making it challenging to reduce intake.
Withdrawal symptoms: Reducing intake can cause withdrawal symptoms such as irritability, headaches, and fatigue.
Social and cultural norms: Eating sugary foods and drinking sugary beverages can be a big part of social events.
May require more food prep: Many foods high in added sugar tend to be quick and convenient options, adding to their appeal.
Energy levels: You may turn to sugar for a quick energy boost. However, research shows any energy spike from eating these foods is only temporary, and usually results in feelings of fatigue and a “crash” shortly after.⁸
Cost of healthier alternatives: More healthful alternatives to sugary snacks or processed foods, such as fresh fruits or low-sugar products can be more expensive, making it harder for some people to switch.
Taste preference: It may be challenging and take some time to adjust taste buds to find less sugary foods palatable.
Emotional eating: Some people may use sugar as a coping mechanism for stress or emotional relief.

The good news is you can gradually reduce your sugar intake so it doesn’t feel so challenging.

Strategies for gradually reducing sugar intake

If you’re trying to cut back on sugar, you may be tempted to go cold turkey. However, because sugar has addictive potential, it’s best to gradually reduce your intake.⁹

Here are a few strategies:

Wean off sugary beverages: If you’re currently drinking sweetened beverages regularly, you can slowly wean off them by diluting them, reducing the portion, or decreasing the amount of sugar you add to coffee or tea. Over time, your taste buds will adjust and the desire for these sweet options will reduce.

Choose healthier alternatives: Opt for products with healthier natural sweeteners, such as monk fruit, stevia leaf, or allulose. These sources are found in nature, taste similar to sugar, and don’t pack on the calories the way added sugars do. Instead of sugar in your coffee or tea, you can also add one of these sweeteners instead.

All Keto Pint products are free of added sugars and only contain these natural sweetener alternatives.

Choose more whole, unprocessed foods: One of the easiest ways to reduce added sugar intake is by eating more whole foods. Minimally processed whole foods like fruits, vegetables, lean proteins, and whole grains are free from added sugar and taste delicious. The more of these foods you eat, the less room there will be for highly processed stuff.

Meal Ideas for a No-Added Sugar Diet

If you’re looking for a place to start, here are a few ideas for balanced meals that align with a no added sugar diet:

Breakfast:

Greek yogurt parfait with nuts and berries
Spinach omelet with a side of blueberries
Overnight oats with raspberries and chia seeds

Lunch:

Tuna wrap with arugula and a side of baby carrots
Chickpea vegetable salad with feta cheese
Chef salad with romaine lettuce

Dinner:

Quinoa, veggie, and shrimp stir-fry
Grilled chicken salad with avocado, strawberries, and balsamic vinegar
Roasted pork tenderloin with broccoli and sweet potato

You also don’t have to skimp on dessert when you’re minding your sugar intake. With Keto Pint ice creams, you can enjoy a sweet frozen treat while sticking to your health goals.

Minimizing Added Sugars for Optimal Health

While naturally occurring sugars are found in nutrient-dense foods, added sugars contribute extra calories without nutritional benefits. You can gradually reduce added sugar intake by choosing more whole foods, opting for natural sweeteners like monk fruit or stevia, and being mindful of hidden sugars in processed foods.

To support a no-added-sugar lifestyle without sacrificing taste, Keto Pint ice creams offer a delicious solution. These ice cream pints and bars are free of added sugars, using natural sweeteners instead, making them a satisfying and guilt-free treat. With Keto Pint, you can indulge in frozen desserts while staying on track with your health goals, enjoying the sweetness without the negative impact of added sugars.

Disclaimer

This information is not intended to prevent, diagnose, prescribe, or treat any illness or condition, nor does it take the place of sound medical advice. You should always seek out your own medical care and determine the best diet and course of treatment for your unique health needs.

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