A new beginning. Time for a fresh start. How hard is it to eat sugar free? Challenge yourself and try not to eat sugar for 5 days.
Sugar free life
Despite a healthy diet, it has become a habit for some of us to consume more sugar than we need on a daily basis . We often don’t even know what contains sugar everywhere . Unconsciously, we stuff ourselves with sugary foods all day long. That is now over – we are happy to inform you! Not eating sugar for a few days is very good to make you aware of your sugar consumption .
Get ready & eat sugar free with us for 5 days
How much sugar per day?
The World Health Organization (WHO) recommends limiting the daily intake of free sugars to less than 10% of the total energy intake . So-called free sugar refers to simple sugars , such as glucose and fructose. And double sugars , such as sucrose and table sugar. When these types of sugar are added to a food by the manufacturer, the cook or the consumer , they are free sugars. Honey, syrup, fruit juices and fruit juice concentrates can also contain free sugars. Fresh vegetables, fruits and milk are not included in the recommendation because they naturally contain sugars and there is no evidence of harmful health effects, according to WHO.
Many foods naturally contain sugar. In fruit this is in the form of fruit sugar (fructose). In milk in the form of milk sugar (lactose). That is why it is almost impossible to eat completely sugar-free . With our 5-day sugar-free challenge , we want to counteract the insidious increase in sugar consumption. Sometimes it is really amazing what sugar is in it. Often it is also in food, in which you do not expect it at all.
Top 5 hidden sugars
Whether fresh or packaged bread, free sugars are often added to bread. Malt extract, malt syrup or caramel syrup is often added to seemingly healthier whole grain bread . This makes the bread darker and thus appears healthier than the traditional wheat flour product.
Ready-to-eat muesli is often a real sugar bomb . We are trapped by labels that say “whole grain muesli” or “basic grain mix”. A look at the list of ingredients shows that in addition to whole grain oat flakes, they often also contain free sugar in the form of fructose .
The choice of fruit yoghurt instead of chocolate custard is a step in the right direction, but unfortunately not the alternative with the least sugars. On the list of ingredients, you see that in apparently healthy fruit yogurt often sugar is added . And the added fructose also counts as added sugar.
butter Peanut butter is healthy, because peanuts contain a relatively high amount of protein and fiber . That’s right. Unfortunately, a lot of peanut butter often also contains extra sugar . And that also applies to organic peanut butter!
drinks Instead of the often popular sweet drinks, we also like to drink a so-called tea drink, for example ice tea green with a flavor. After all, green tea is healthy. That’s true. However, be careful with ready-to-drink tea drinks . Sugar is often also added to this , for example in the form of honey .
Types of sugar
Sugar-free food – we all want that! But sugar has many different names . And it remains what it is, sugar. To help you on your way, we have listed the most commonly used names for sugar :
- Brown sugar, also called cane sugar
- Fruit sugar / fructose
- Table sugar / sucrose
- Invert sugar
- Corn sugar / corn syrup, also isoglucose
- Malt sugar, including maltose
- Milk sugar / lactose
- Beet sugar, sorbitol / glucitol
- Dextrose, including glucose or dextrose
- Whole cane sugar
- White sugar
Challenge accepted – 5 days sugar free!
A healthy and balanced diet with sufficient protein and good fats should be the basis of any diet. It is almost impossible to eat completely sugar-free . Because fruits and vegetables naturally also contain sugar. With the extra consumption of sugary foods , we quickly exceed our daily requirement . This has become a habit for many of us. By deliberately not using free sugar for a while , we can regain awareness of our sugar consumption. Get off to a flying start with the 5-day sugar-free challenge.
Example day 5-day sugar-free challenge
Protein muesli blueberry tiger nut
+ 100 ml whole milk
+ 1 piece of fruit, eg an apple
Carbohydrates: 38 g
Fats: 9 g
Proteins: 20 g
Hazelnut Oat Smoothie
Carbohydrates: 61 g
Fat: 8 g
Protein: 38 g
Oriental couscous salad
Carbohydrates: 44 g
Fat: 21 g
Protein: 10 g
Protein bar e.g. chocolate almond
Carbohydrates: 9 g
Fat: 5 g
Protein: 20 g
2 savory pancakes
Carbohydrates: 54 g
Fat: 20 g
Protein: 36 g
Carbohydrates: 206 g
Fat: 93 g
Proteins: 94 g
- A completely sugar-free diet is virtually impossible due to the natural sugar content of fruits and vegetables.
- According to the WHO, free sugars should be less than 10% of the total daily energy intake.
- Sugar has different names. You often eat foods that contain sugar without expecting it.
- Consciously consuming less sugar can help you become more aware of which foods contain sugar.