As you may already know, one of the recommendations in my acne treatment “plan” is to cut simple carbohydrates and sugars from your diet. But I’m finding there is some confusion as to what “sugars” actually means. So let’s look at the main sugars that are best for you to avoid, and some of the sugars that you can add into your diet so that you’re still getting that sweet taste.
Before we begin, a reminder to practice moderation. The sugars I’m listing here are the better ones to consume while you’re trying to lower those sugar spikes in your body. However, it doesn’t mean that I’m advising you to go crazy with your consumption of these sugars now. Remember – everything in moderation. Especially considering while these “better sugars” are low in GL and GI, some are still quite high in fructose content.
Sugars to add in
Stevia won’t affect your blood sugar at all. Try to buy the dried green leaf stevia if you can find it, or grow it in your garden. Green leaf stevia is the most natural and tastes the best. I don’t like the taste of the liquid stevia so much. Anyway, how do they make that liquid out of the leaves?????
If you are using stevia in your diet, please mix it up with other sugars. This article explains why – Why I Quit Stevia. And please note, after reading this article I still feel that green leaf stevia is great to consume in moderation.
I have no idea why yacon syrup isn’t more popular than it is because yacon grows just about everywhere and it’s amazing. The AWESOME thing about yacon syrup is that it will help to balance your blood sugar. So you can make a raw dessert with yacon syrup and know while you’re eating it that your blood sugar is balancing itself out. That’s the best ever. The downside is yacon syrup is super expensive and usually you need a lot of it to make anything taste sweet enough.
Coconut Palm Sugar
When I was in Bali earlier this year coconut palm sugar was everywhere. This sugar is great because it has a low GL and GI and is packed full of beneficial nutrients. It does however have a high fructose content so please consume in moderation.
Sugars to avoid
The main sugar that you want to cut out is the most obvious – cane sugar. That includes cane in all of its forms, white, brown and raw.
Also please avoid all synthetic sugar substitutes, some are actually potentially quite dangerous. Stay well away from aspartame.
Milk! Ahh yes this is a surprising one. Milk contains lactose sugars which are actually quite high on the Glycemic Load (GL) scale. If you are following a low sugar diet it is better to switch to nut and seed milks.
While honey contains a lot of beautiful healing nutrients, it’s actually very high in sugar content. It’s better to limit or avoid honey at least temporarily.
Some fruits are really high in sugar content. Straight watermelon juice for example is like drinking sugar water. The best fruits to consume are low GL and GI fruits. Here is a listing of some of the best and worst fruits to consume when following a low sugar diet – The Best Low Carb Fruits (and the Worst)