nosugar

Nosugar is a dietary approach that seeks to minimize or eliminate added sugars from daily intake, while allowing natural sugars that occur in whole foods such as fruit and dairy. The term is informal and used across diet communities, with definitions that vary by practitioner.

Most nosugar interpretations distinguish between intrinsic or naturally occurring sugars and free or added sugars. Regulatory frameworks often define added sugars separately; in the United States, nutrition labels now include a line for added sugars, while the World Health Organization uses "free sugars" to cover added sugars and sugars in certain products like fruit juice. Nosugar efforts typically focus on reducing added or free sugars rather than all sugars.

Health considerations: High intake of added sugars has been associated with weight gain, dental caries, and increased risk of metabolic disorders. Reducing added sugars can support weight management and glucose control in many people, but outcomes depend on overall dietary pattern and individual factors.

Practical strategies include reading ingredient lists and nutrition facts, prioritizing whole foods, cooking at home, choosing unsweetened beverages, and using fruit or spices to add flavor. If sweetness is needed, some people use non-nutritive sweeteners or sugar alcohols, though these can cause digestive symptoms in some individuals.

Nosugar is not a standardized medical term; its boundaries are fluid and marketing messages can be misleading. It may be impractical for some lifestyles and might contribute to restrictive attitudes. Individuals considering major dietary changes should consider guidance from health professionals, especially if they have medical conditions or dietary needs.