Spoonful of Sugar Free

Registered Dietitian

Sugar Free Thoughts

By

Happy Sunday Everyone! 

I hope you all had a wonderful time with the sugar-free challenge. I had a blast putting together menu ideas and helping you all with challenge. Now that the challenge is over, I would like to hear your thoughts about “going sugar-free.”

If you have the time, please answer the following questions below in by commenting at the bottom of the page.

Questions for Challenge Participants:

  1. Did you find the challenge relatively difficult or easy to complete?
  2. Was there a significant change in your mood or health after giving up sugar?
  3. Did you realize that you crave sugar during certain times of the day or week? If so, how did you overcome these cravings?
  4. Would you consider adopting a sugar-free lifestyle for long term? Why or why not?
  5. What do you think of the length of the challenge? Too short, too long, just right?
  6. What would you like me to do differently for the next challenge (which will hopefully be after the holidays. Sort of like a “New Year’s Resolution” Challenge)?

Questions for Those who did not participate:

  1. Was there a certain reason you chose not to participate in the challenge? This question is for me to improve the challenge so that I can make it more accessible for others.
  2. Would you consider joining my next sugar free challenge?
Thanks so much for your time!

Reader Interactions

Comments

  1. 1.Did you find the challenge relatively difficult or easy to complete?
    Answer: Yes, this was relatively easy for me, would have posted my menus and recipes more if I was in the hospital half the time, and recovering from acid reflux surgery so sorry but I did manage to go the whole time without any sugar.

    2.Was there a significant change in your mood or health after giving up sugar?
    Answer: Yes there was, I was in a lot better moods when I did not have sugar and this has inspired me to continue this challenge even longer, I think that cutting sugar out of my diet would be a great thing for me. I already habve to be dairy and gluten free for my stomach problems and this has been great for me.

    3.Did you realize that you crave sugar during certain times of the day or week? If so, how did you overcome these cravings?
    Yes, but I would just have a small peice of fruit that would take care of it.

    4.Would you consider adopting a sugar-free lifestyle for long term? Why or why not?
    Yes, because It makes me feel better.

    5.What do you think of the length of the challenge? Too short, too long, just right?
    Could be longer!

    6.What would you like me to do differently for the next challenge (which will hopefully be after the holidays. Sort of like a “New Year’s Resolution” Challenge)?

    I would like to see different peoples menus more and get more inspiration!

    I want to do another one definately 🙂

  3. Did you find the challenge relatively difficult or easy to complete?
    – Difficult at times… I definitely was PMS-ing all week and had a bit of a nervous breakdown which resulted in the consumption of a lot of fruit and peanut butter, but I stuck to my guns. I felt so much better.
    Was there a significant change in your mood or health after giving up sugar?
    – The cramps I usually get while I PMS were diminished significantly, and I think I’ve been sleeping better, for sure, not eating sugar late at night as I did before.
    Did you realize that you crave sugar during certain times of the day or week? If so, how did you overcome these cravings?
    – Evening! I just made a promise with myself to not worry about calories or whatever and simply abstain from eating before 7:30 p.m. That has helped immensely. In addition, when I had cravings, I would have a piece of fruit, or drink water, or have some tea while distracting myself with another activity. That usually helped.
    Would you consider adopting a sugar-free lifestyle for long term? Why or why not?
    – I don’t know. I think realistically I will not be sugar-free every day, but doing it a few days out of the week would be immensely helpful and, I think, quite healthy.
    What do you think of the length of the challenge? Too short, too long, just right?
    – Pretty good! 3 weeks sounds daunting sometimes, but 10 days? Do-able, for sure.
    What would you like me to do differently for the next challenge (which will hopefully be after the holidays. Sort of like a “New Year’s Resolution” Challenge)?
    – Keep on keepin’ on!

    And thank you so, SO much for the Artisana products. I cannot tell you how appreciative I am of not only that gift, but your blogging and this website. Sugar is not owning me anymore. :o) I had tried so many things before… and now I realize it’s okay to have it in moderation, but going without it for 10 days showed me how easy it is to fill up and live a wonderful life on other healthy foods instead!!

    • Absie,

      Interesting that you say sugar-free helped your cramps. I’m glad it helped you! And great job at sticking to the challenge even when you had cravings for it. I’m also glad you learned what helps you in terms of moderation.

      Thanks again for joining!

  5. 1. Did you find the challenge relatively difficult or easy to complete? No, since I really don’t consume sugar that frequently, however it was a bit hard to give up gum with artificial sweetener

    2. Was there a significant change in your mood or health after giving up sugar?
    Definitely reduces mood swings and cravings.

    3. Did you realize that you crave sugar during certain times of the day or week? If so, how did you overcome these cravings? I would personally crave sugar during the afternoon and after dinner. The fix would be to have some fruit or herbal tea.

    4. Would you consider adopting a sugar-free lifestyle for long term? Why or why not?
    I would consider adopting sugar free (99% of the time). Since it helps reduce cravings, helps the body decide when it is hungry rather than simple craving.

    5. What do you think of the length of the challenge? Too short, too long, just right?
    The length of the challenge for the first time is good, maybe increase the time to make the more challenging for those who have completed the 10 days.

    6. What would you like me to do differently for the next challenge (which will hopefully be after the holidays. Sort of like a “New Year’s Resolution” Challenge)?
    The next challenge should be longer in length and maybe have a fitness side to it too. Like completing 100 pushups by the end of the challenge.

    • Mortah,

      Thanks for your answers and I’m glad you had fun with the challenge. It seems that a lot of people crave sugar at night and the fruit seems to help. I love your idea of adding fitness to the next challenge. I will definitely consider it!

  6. I was just in a bad place when this challenge started. I took many recipes from it and look forward to entering the next sugar free cfhallenge.

  7. I only use stevia so it didnt make it that hard to give up but I did find that Ihad a wide range of items that did include stevia so I had to be careful. Most hings I made I just added extra spices or seasonings to so I didn’t miss it much. I think I willl continue doing this as I seem to be less hungry between meals not eating anything sweet. Glad I participated and thanks for running this. Hope you do it again soon! PS Love the BBQ sauce r ecipe

  8. 1.Did you find the challenge relatively difficult or easy to complete?
    I have been cutting refined sugar for awhile, but had a more difficult time with cutting out other sweeteners since I use honey/maple/stevia.

    2.Was there a significant change in your mood or health after giving up sugar?
    I was sick much of the challenge but despite that still had more energy and slept better.

    3.Did you realize that you crave sugar during certain times of the day or week? If so, how did you overcome these cravings?
    Always! I tried to have other foods: fruit, veggies, nuts, etc to snack on or would get in a workout to avoid the craving.

    4.Would you consider adopting a sugar-free lifestyle for long term? Why or why not?
    I will stay with minimal sugar and try to continue to use less and less. I find it hard when eating out.

    5.What do you think of the length of the challenge? Too short, too long, just right?
    Just right and perfect timing after Halloween!

    6.What would you like me to do differently for the next challenge (which will hopefully be after the holidays. Sort of like a “New Year’s Resolution” Challenge)?
    More recipe sharing would be great, speaking of which I adapted a great pumpkin bread recipe…http://runnershoe.blogspot.com/2011/11/i-love-fall.html

  10. I’ve been cutting back on sugar for awhile …..so it was fairly easy for me. Now I just need to tackle giving up coffee! : )

    I found your daily recipes and ideas super fun and creative. It shows us all that it’s easier to do then you think it will be.

    Thanks for hosting the challenge….I would join again for sure!

    Tara

  11. 1. It was actually a lot easier than I expected. A few ingredient lists needed to be checked but other than that only the occasionally sweet treat needed to be avoided, but it was easily replaced with some yummy fruit.
    2. I don’t think I noticed a health change because I had a cold this week.
    3. My family and I don’t really eat that many sugar based treats, so I didn’t suffer any ‘cravings’.
    4. I think I would consider a long term sugar-free lifestyle seeing as it was a lot easier than I expected.
    5. Ten days seems like a pretty decent length for a starter, maybe upping it to a whole month for a New Year’s Resolution.
    6. I think you did very well. It was fun seeing the menus you prepared and seeing how simple (and healthy!) it is to exclude sugar.

  12. 1. Did you find the challenge relatively difficult or easy to complete?
    It was relatively easy(shocking!) because I felt accountable to stick with it for ten days. Instead of looking at as giving up sugar, I looked at it as a test of willpower.
    2. Was there a significant change in your mood or health after giving up sugar?
    So much energy, and my skin completely cleared up. I felt that my hunger was more reflective of what my body truly needed and not just what it wanted.
    3. Did you realize that you crave sugar during certain times of the day or week? If so, how did you overcome these cravings?
    I found myself craving it in the evenings & when I was stressed. I opted for a piece of fruit, or a date with pb & it did the trick.
    4. Would you consider adopting a sugar-free lifestyle for long term? Why or why not?
    It is definitely going to be a long term thing. I am already thinking of the sugar free desserts I am going to bring to holiday parties. This is good for me as well as family members who are diabetic.
    5. What do you think of the length of the challenge? Too short, too long, just right?
    The length felt great because I kept telling myself in just a few days I can have sugar, even though I don’t want it now.
    6. What would you like me to do differently for the next challenge (which will hopefully be after the holidays. Sort of like a “New Year’s Resolution” Challenge)?
    – I loved everything about the challenge !

  13. I’m glad that I did this with you! It really makes a difference in my energy and how my stomach feels. I have a little trouble with remembering to watch for trace sugars in things like nut butter and mustards.

    I don’t like sugar as much as I used to when I was young. I think this is definitely a start to going sugar free for good. ( I am gluten free and vegan and I believe this is the next step for me–especially after eating sugar again and not really diggin it.) Thanks for all your recipes and posts. 🙂

  14. 1. Did you find the challenge relatively difficult or easy to complete?
    Difficult on a day when I was tired , but the challenge coincided with my Mum breaking her hip and an emergency operation for her.
    2. Was there a significant change in your mood or health after giving up sugar?
    Calmer moods and more energy.
    3. Did you realize that you crave sugar during certain times of the day or week? If so, how did you overcome these cravings?
    I would have said beforehand that I eat sugar when I am stressed. I am now of the belief that eating sugar makes “stress” worse!” I overcame cravings with an apple and a milky coffee.
    4. Would you consider adopting a sugar-free lifestyle for long term? Why or why not?
    YES! because of the way it makes me feel.
    5. What do you think of the length of the challenge? Too short, too long, just right?
    21 days would be good as they say it takes that period of time to make/break a habit.
    6. What would you like me to do differently for the next challenge (which will hopefully be after the holidays. Sort of like a “New Year’s Resolution” Challenge)?
    Do whatever you like but DO NOT stop inspiring/supporting us with your wonderful recipes !

  15. I don’t plan to continue with a sugar-free lifestyle, because I have to be so careful in avoiding gluten, and so many of my favorite gluten-free foods contain sugar, even if just a tiny bit! I do plan to keep scaling back on sugar … baby steps!

    I’d be game for another 10 day challenge, but honestly, I don’t think I could do much longer than that.

    I wrote a full post about my experience with the challenge, I’d love it if you’d check it out: http://www.thegfgf.com/11/14/the-end-of-the-sugar-free-challenge/

  16. I think balance is important so I wouldn’t go sugar-free for life (I don’t see the need) but lately I’ve been *way* overdoing the sugar. I tried to go sugar free just for today, but ended up caving in the evening and eating a magnum ice cream bar and a chocolate bar (yeah….). I think that means sugar is asserting too much of a pull on me (that I couldn’t even stop for one day!) so I’m going to start the challenge tomorrow. I hope, hope, hope I make it through the ten days! And after that, I’ll try to ease into a more balanced relationship with sugar. 😛

    • I ended up consciously breaking it after two days, because I thought about it and…the time to do a sugar free challenge isn’t when you’re spending your last two weeks in Europe and the Christmas season (with Christmas baked goods!) is starting. 😛 I’ll probs join you in the New Year, though (I hope I remember)!

  17. Questions for Challenge Participants:

    1.Did you find the challenge relatively difficult or easy to complete?
    – I thought the challenge was extremely easy. Your recipes, ideas and encouragement made it very easy to complete.

    2. Was there a significant change in your mood or health after giving up sugar?
    – I didn’t deprive myself of natural sugars like fruit and dairy so there was not a huge difference in my sugar intake, but I did notice a slight withdraw. I didn’t feel as lethargic as normal.

    3. Did you realize that you crave sugar during certain times of the day or week? If so, how did you overcome these cravings?

    – I never really crave sugar per say but snacks! I love all things “snacky” and dessert-like from oatmeal to bread, from cookies to muffins. Carbs, really. It slow down these cravings I ate low calorie snacks like carrots, yogurt and fruit.

    4. Would you consider adopting a sugar-free lifestyle for long term? Why or why not?
    – Yes, however right now my parents are frustrated enough with adapting to my healthy eating style. Sugar free would be too much for them to take 🙂

    5. What do you think of the length of the challenge? Too short, too long, just right?
    – I liked how it didn’t start on a Monday- so different than most challenges. I thought the length was good, but maybe next time it could be a little longer for a tougher challenge. 10 days was “perfect” for me though.

    6. What would you like me to do differently for the next challenge (which will hopefully be after the holidays. Sort of like a “New Year’s Resolution” Challenge)?
    – I would like to have collective sugar-free recipes from various blogs. I also saw how someone wanted exercise to be added to this. I agree, because I hate exercising and this would help me a lot.

    Quick questions for you now, lol…-

    1. In the past I had tried so hard to find an actual “sugar-free” blog that did not contain stevia and other sweetener substitutes. Now that I have found this blog, are there any more like you? 🙂

    2. How did you think the challenge went? Do you do anything different during the challenge since you already eat sugar free?

    THANKS AGAIN! 🙂

    • I forgot to add this, and I have been thinking about it forever (okay… just a few days…) I would love tips on how to eat out or eat at family gatherings with a sugar-free lifestyle. I pack my lunch everyday now, but next year I will be eating at a cafeteria or other restaurants in college and won’t have that luxury.

    • Glad you liked the challenge!

      In answer to your questions:

      1. Yes, I have looked before for sugar-free blogs, but have yet to find one, too. This is why I created mine!

      2. I thought the challenge was fantastic, really! It doubled in the number of participants compared to last time, and I was able to giveaway a few prizes thanks to companies generosities. A number of the participants have told me about their success with the challenge and the benefits they felt of sugar-free food.

      And for your question below, I have been asked this a lot, so this question will be going into my FAQ page or a separate post. When I eat out, I stick to these foods: fruits, veggies, nuts, and meat. This is basically what I eat at home, too. Salads, meat and veggies, broth-based soups. I pretty much know what has sugar or dairy or gluten, and avoid those (think pasta, cream-based soups, creamy sauces, ketchup…)

      Hope this helps!

  18. Hey Alex,
    thanks so much for hosting this challenge! And of course I will answer your questions!

    1.Did you find the challenge relatively difficult or easy to complete?
    I didn’t find it difficult to cut out granulated sugar since I don’t use that any more (except for a few baking recipes) … but it was kind of hard to keep track of what I was eating sugar-wise during the work week when I was eating out. And sometimes I didn’t really question my old healthy favourites and just kind of assumed they were ok.

    2.Was there a significant change in your mood or health after giving up sugar?
    As I’ve realized that I definetely am sensitive to sugar, I notice that I am a lot more stable energy-wise, mood-wise and also food-wise when cutting out sugar!

    3.Did you realize that you crave sugar during certain times of the day or week? If so, how did you overcome these cravings?
    I definetely had cravings for chocolate (the milk chocolate kind) but since I know that having a piece of gluten-free vegan sugar-free fruit crumble (with some cocoa) does the trick as well as having a piece of fruit, it was ok. What has changed however is that I now have precise cravings for fruit!! I know exactly what fruit I am craving 🙂

    4.Would you consider adopting a sugar-free lifestyle for long term? Why or why not?
    I think cutting it out completely would be too restricting for me since I sometimes like to have a “regular” cookie or piece of cake or some milk chocolate. But I have become more aware of where sugar is hidden – and where I can most definetely do without. I will definetely try to cut out grain sugar almost completely and will use agave or maple syrup where needed. OR leave it out completely. E.g. I don’t feel that my fruit crumble topping needs additional sugar with all that fruit!

    5.What do you think of the length of the challenge? Too short, too long, just right?
    I think you could do a more lenghty challenge with different phases! It does take a few days to adjust (and when you fail during that time, it is very annoying) so having an “adjusting phase”, a “full-on phase” and a “find your own way of things phase” would be helpful.

    6.What would you like me to do differently for the next challenge (which will hopefully be after the holidays. Sort of like a “New Year’s Resolution” Challenge)?
    see above, number 5 ! 🙂

    Thanks again, Alex!

  19. I didn’t participate in the Sugar Free Challenge (just had too much going on to even think about adding something else into my life)! Lately I feel like my cravings have been out of control and I’ve been eating a lot more sugar, sweeteners, and packaged products so I’ve taken on my own sugar free challenge! I have cut out sugar, products with added sugar, and artificial sweeteners. My only exception will be my pre-long run fuel when I prefer simple carbs in the morning as fuel. I hope I can keep it up!
    My suggestion for further challenges would be to include more meat-free recipes/meals for us vegetarians!

    Keep up the good work and thanks for encouraging us all to be sugar-free!

  20. althought i have already shared my answers via email, i feel the need to add that a habit is formed usually after 18 days, 21 is optimum. i am maintaining the “sugar free” challenge to break my guilty pleasure of sugar alcohols in sugar free gum. all else in my life is sugar free but this.. “do or not, there is no try”! thanks so much for spurring me along.

  21. 1. I didn’t participate in the challenge as I literally live off sugar and didn’t feel ready to participate.
    However, my goal is to decrease my sugar intake by half by the end of November and cut another half by the end of December.

    Is there a list I could print where all the types of sugar are listed?

    2. Yes.

  22. I wanted to do it, but the reason I didn’t was because I’m still working on not-restricting myself. I do strive to keep processed and artificial sugars out of my diet, use natural sugars in moderation, and if I want a sweet treat to use fruit or stevia. I felt that doing this would put me back into that mindset of labeling foods — “bad” foods (the ones that contain any sugar) and the “good” ones (the ones free from any sugars).

    I am really grateful for all that you have done. You have always been there for me. You have been there throughout my journey — thank you, Alex. I hope my explanation makes sense. Anyways, thank you for everything! I really enjoyed following your posts on the Sugar Free Challenge! 🙂