Sugar is often presented as public health enemy No. 1. Are we really right to want to exclude it from our diet?
A “sugar-free diet” can cover several nutritional realities and be confusing.
This idea of greatly reducing carbohydrates is ultimately found in various eating patterns. For example, the low-carb diet, the ketogenic (or keto) diet, which greatly limit sugar intake in order to alter energy metabolism.
In everyday language, the term “sugar” is used in very different ways. In nutrition, we speak more precisely of carbohydrates. Carbohydrates are indeed one of the three essential nutrients that must be provided every day, alongside proteins and fats.
In practice, totally eliminating starchy foods or fruits is not suitable for everyone, nor in the long term. Here I give you the main principles of a sugar-free diet, my opinion on its potential benefits, and the risks of such a diet.
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Sugar-free diet: which sugars should be reduced?
The different types of sugars in the diet
Many foods naturally contain sugars: fruits, vegetables, legumes, grains, starchy foods, tubers, dairy products, and sweet products.
What actually needs to be distinguished is the nature of the carbohydrates. Here is their classification:
- the monosaccharides (glucose, fructose)
- the disaccharides (sucrose, lactose)
- the polysaccharides such as starch
During digestion, all of them are broken down into simple molecules, mainly glucose, which can be used immediately by cells as an energy source (brain cells, for example).
Part of the glucose is also used to rebuild the glycogen stores in the liver and muscles.
In case of excess and when glycogen stores are saturated, glucose can be converted into fatty acids and stored as triglycerides. This phenomenon is called lipogenesis.
What the WHO recommends
As you can see, completely eliminating sugars would therefore mean cutting out a large part of everyday foods. Yet the body uses them and needs them for many physiological functions.
In reality, it is refined sugars that need to be limited: sugary drinks, cookies, chocolate bars, pastries, sweet buns, snack cakes, chilled dairy desserts, certain sauces, candies, and other industrial processed products.
Ideally, the WHO recommends an average of 25 g of sugary products per day, also called free sugars. In contrast, the French consume about 95 g per day.
In addition, these same foods often concentrate saturated fats and little fiber, and may have a high glycemic index and processed sugars such as glucose syrup.
How to concretely reduce the consumption of added sugars
As part of a sugar-free approach, I encourage you to prioritize raw or minimally processed ingredients and homemade food.
For your recipes, reduce the amounts of sugar and opt for natural alternatives to white sugar: fruit purée, honey, dates…
Finally, balance your meals by providing enough fiber, protein, and healthy fats of plant origin, to add flavor, improve the meal’s glycemic index, stabilize energy throughout the day, and keep you full.
1 typical low-sugar day
To inspire you, here is an example of a balanced sugar-free day that is filling:
- Breakfast: 1 plain yogurt or skyr with 1 spoonful of chia seeds, a handful of nuts, 1 spoonful of buckwheat flakes, and some berries
- Lunch: 1 grilled chicken fillet, served with a portion of black rice and 1 large plate of seasonal vegetables (broccoli, zucchini, carrots, etc.) with a drizzle of olive oil and rapeseed oil
- Snack: 1 fresh fruit salad accompanied by a small handful of almonds
- Dinner: 1 vegetable omelet (spinach, mushrooms, onions) accompanied by a serving of roasted sweet potato and a green salad dressed with olive oil
The benefits of a low-sugar diet
Low-carbohydrate diets are frequently associated with weight loss. In many cases, this effect is explained by an overall decrease in caloric intake.
Another effect of a diet such as the keto diet: when carbohydrate intake becomes very low, glycogen stores gradually decrease and the body turns more toward fats to produce energy.
This metabolic process that draws on fat mass stores is called ketosis.
Several studies suggest that sugar-free diets may help improve certain metabolic markers, such as blood glucose, insulin sensitivity, and even lipid profile.
A diet lower in ultra-processed foods can also help reduce certain chronic inflammatory processes and improve certain cognitive functions.
However, I would like to remind you that these potential benefits are often linked to the overall quality of the diet and the calorie deficit, rather than to completely eliminating carbohydrates.
The risks of an overly restrictive diet
Low-carb diets can sometimes cause certain unpleasant side effects: fatigue, headaches, irritability, bad breath, nausea, digestive disorders…
They can also be responsible for nutritional deficiencies and a decrease in muscle mass, related to an excessive reduction in dietary diversity and daily calorie intake.
For athletes, these sugar-free diets should moreover be adapted according to physical activity and overall health status.
In this context, in my opinion it is far too restrictive to maintain this low-carbohydrate diet in the long term.
Among the risks, there is also the rebound effect on body weight as well as the binge-eating episodes that this can trigger.
Finally, the sugar-free diet is strongly discouraged for pregnant women, for people suffering from eating disorders, for people with diabetes without medical monitoring or taking certain medications, and for children.
My nutritional advice for a balanced sugar-free diet
A less sugary diet should not turn into permanent restriction or a loss of enjoyment. There is a happy medium between too much sugar and no sugar at all.
During a consultation, I always recommend keeping a minimum of quality carbohydrates and introducing occasional treats to encourage physical and mental balance. bsp;
I also like to explain that from a dietary point of view, several scientific studies show that a slight deficit of about 300 to 500 kcal per day can already allow for progressive and lasting weight loss.
Finally, I find that it is simple habits that bring real health and well-being results: regular physical activity, culinary education, and better hydration.
🎧 Listen to the podcast | Sugar or life?
Sources and scientific studies
Ebbeling et al., Effects of a low‑carbohydrate diet on insulin‑resistant dyslipoproteinemia: a randomized controlled feeding trial, The American Journal of Clinical Nutrition, 2021
Phillips M. et al., Nutritional ketosis for mild cognitive impairment in Parkinson’s disease: a controlled pilot trial, Parkinsonism & Related Disorders, 2021
Johnston BC et al., Comparison of Weight Loss Among Named Diet Programs in Overweight and Obese Adults, JAMA, 2014
