What exactly is a sugarfree diet and what are its pros and cons?

28. August, 2024(letzte Änderung)

Autor: Marc Sonderegger

During the festive season, in fact during the whole of December, we are confronted with sweets and some people go on a “January Ramadan”. This often means giving up alcohol. That’s a good thing. But if you’re not going overboard with alcohol, but with sugar, why not have a sugar-free January? Find out everything you need to know in this blog post!

Why should I go sugar free?

There are many reasons why it’s worth going on what we call a “low-sugar” diet. In addition to lower dental costs, here are a few reasons from a health perspective.

Lower calorie intake and therefore more calorie deficit
Better blood sugar control, which is one of the main characteristics of a healthy lifestyle.
Less post-meal fatigue due to better insulin management
No or fewer cravings
Better oral hygiene and intestinal flora due to a change in bacterial composition
Better or more refined sense of taste as taste buds are sensitized
Better complexion

Are there any reasons not to go sugar-free?

You might think “no”. But for me there is one reason in particular. You are once again demonizing ONE substance and forcing yourself into a dietary pattern that is difficult to follow on a daily basis, especially on a long-term basis.

I could also invent the “trans fat free diet” (if it doesn’t already exist). Sugar is not bad per se. It’s the amount that makes the poison, as they say. At Personalworkout, we tend to take the approach: “as natural and varied as possible, exceptions allowed”. But that doesn’t mean that a sugar-free January is a bad idea. You can learn a lot from such an experiment.

Definitions of sugar-free, low-sugar, and no added sugar

There is a difference between “sugar free”, “low sugar” and “no added sugar”. But what does it mean? According to the law, a food can be labeled sugar-free if it contains less than 0.5g of sugar per 100 grams or 100 milliliters. This is very low, as you will see later.

A level of 5 grams per 100 grams, or 10 times that amount, is considered low in sugar. But it is not easy to go below this level.

No added sugar means that no additional monosaccharides or disaccharides have been added, but the product may naturally contain sugar.

Chemical structure of sugar and its sweetening power

Chemically, all forms of sugar are carbohydrates. Depending on their structure, they are classified as monosaccharides, disaccharides or polysaccharides. Even within these categories, there are several representatives. Simple sugars include glucose, fructose, and galactose, while disaccharides include sucrose (table sugar), lactose, and maltose. The figure below shows the sweetening power of each type of sugar.

What do we mean when we talk about a “sugar-free” diet?

A sugar-free diet as defined by the Health Claims Regulation (see above) is not what is colloquially known as a sugar-free diet. This is because it is very difficult to consume only foods that contain less than 0.5g/100g of sugar, as this would also prohibit things like fruit or milk.

Similarly, the entire category of carbohydrates is not considered sugar, although it would be from a chemical point of view.

So, in the broadest sense, it is the “what sugars” statement that is usually found below the carbohydrates. This information includes the amount of “free sugars”, which according to the WHO and EDI includes glucose, fructose (including syrups) and sucrose, as well as naturally occurring sugars in honey and juices. For example, lactose is not defined as a “free sugar” but is included in this list.

How do I know what foods are allowed on a sugar-free diet?

The common practice in a “sugar-free diet” is to eliminate foods with artificially added sugars or natural sugars such as fructose in juices.

As you can see from the explanations above (as well as the FDHA guidelines on added sugars), it is not easy to find products that fit in this confusion of definitions. For simplicity’s sake, we suggest avoiding all products with more than 5g of sugar/100g, which would meet the definition of low sugar.

I want to have a sugar-free January—what tips do you have FOR ME?

We think it’s a great idea and are happy to help. With our free Pig Dog Guide (GERMAN), you have a great foundation with the best tips, compiled and tested by Marc over the years, on how to keep the Pig Dog under control.

The carbohydrate tables from chooseyourlevel.de, which give you a good first overview of the sugar content of various foods, have also been approved.

Do you want professional and, above all, practical support for lifestyle and nutrition? Then you’ve come to the right place. The personal trainers at Personalworkout will help you finally achieve your goal, with a success guarantee.

Request a non-binding initial consultation

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