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A sugar-free diet has become a popular choice these days as more and more people realize the health effects of excessive sugar.
A sugar-free diet can help reduce the risk of diseases such as diabetes, cardiovascular disease and obesity.
In this article, we will look at what you should look for in a sugar-free diet and what alternative products are available.
1. hidden sugar: A first step to a sugar-free diet is to read food labels carefully, or scan product barcodes with our TIOLI app to be sure there is no sugar. Sugar can appear under a variety of names, such as glucose, fructose, sucrose, corn syrup or dextrose. Avoid processed foods, which often contain high amounts of added sugar.
2. natural sweeteners: If you don't want to give up the sweet taste completely, you can use natural sweeteners. Stevia, erythritol, xylitol and coconut blossom sugar are good alternatives to refined sugar. Note, however, that stevia, xylitol and coconut blossom sugar still contain calories and should be used in moderation.
3. fresh fruits and vegetables: fresh fruits and vegetables should be the basis of your sugar-free diet. They contain natural sugars accompanied by fiber, which results in slower absorption into the blood. Prefer fruit and vegetable-based snacks to satisfy your sweet tooth.
4. whole grain products: Choose whole grain products such as whole grain bread, whole grain pasta and brown rice instead of refined grain products. Whole grain products contain more fiber, which stabilizes blood sugar levels and gives you a longer lasting feeling of fullness.
Healthy fats: Healthy fats from sources like nuts, seeds, avocados and olive oil should be included in your sugar-free diet. They provide a long-lasting feeling of satiety and help reduce cravings.
6. dairy products and alternatives: When following a sugar-free diet, be aware that many dairy products contain natural sugars, especially yogurt and fruit yogurt. Instead, choose unsweetened varieties or plant-based alternatives such as almond milk, coconut milk or oat milk.
7. sugar alternatives in baked goods: Baking without sugar can be a challenge. Fortunately, there are several sugar-free alternatives to enjoy sweet treats. For example, use applesauce, bananas or date paste to replace sugar in cakes, muffins or cookies.
8. beware of light products: Many food manufacturers advertise "sugar-free" or "light," but these products often contain other questionable ingredients to enhance the taste. Always read the ingredient list and familiarize yourself with the ingredients.
A sugar-free diet requires commitment and attention, but the benefits to your health are worth it. By focusing on natural, unprocessed foods and avoiding hidden sugars, you can improve your diet and provide your body with the nutrients it needs.
Remember that a balanced diet is not just about avoiding sugar, but also includes a variety of other important nutrients. Consult a nutritionist if needed to ensure that your sugar-free diet meets your individual needs.
A sugar-free diet can bring about a positive change in your life and help you to be more aware of your eating habits. Try different alternatives and discover the joy of a healthy and sugar-free lifestyle.
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Note: The information on this page has been carefully researched, but we do not guarantee its completeness or accuracy. If you have any health problems, please consult your doctor.
*The links on this website are so-called affiliate links. If you click on such an affiliate link and make a purchase through this link, we will receive a commission from the respective online store or provider. The price does not change for you. As an Amazon partner we earn on qualified sales.
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Histaminikus - low-histamine, gluten-free and FODMAP-conscious organic products of the highest quality
Thomas and Michaela are researchers, visionaries, discoverers, encouragers, health consultants and founders of Histaminikus. Their Histaminikus products are developed and lovingly produced according to their own recipes especially for people with intolerances. Their mission, together with their fantastic team, is to develop delicious foods according to their own recipes that are not only low in histamine and gluten-free, but also taste really delicious.
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Fructose intolerance - symptoms, diagnosis & treatment
Fructose intolerance is a rare genetic disorder that affects the way the body processes fructose, a type of sugar found in many foods and beverages. The disorder is caused by a deficiency of the enzyme aldolase B, which is needed to break down fructose in the liver. Symptoms of fructose intolerance include abdominal pain, bloating, diarrhea and nausea. Treatment for fructose intolerance includes a strict low-fructose diet and, in some cases, vitamin and mineral supplements and medication.
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Painkillers for histamine intolerance
Many people with histamine intolerance are initially unaware that many painkillers are also unsuitable. This is because most painkillers contain so-called histamine liberators. These are substances that release the body's own histamine in mast cells. DAO blockers can also be a problem. DAO is the main degradation pathway in the intestine. Certain substances can inhibit DAO enzyme activity by their presence in the body. As you can see, the question "Which painkillers for histamine intolerance?" is not so easy to answer. On the one hand, it is necessary to check whether the active ingredient is tolerated. On the other hand, it is also necessary to check which excipients are contained in the medication.
