The 7 best sugar-free foods

The 7 best sugar-free foods

If you're trying to reduce or eliminate added sugar from your diet, you'll love these sugar-free groceries. Look for foods from all categories, including fruits, vegetables, whole grains, protein, and healthy fats without sugar.

the use of sugar

average American consumes about 17 teaspoons of added sugar per day. That's more than the American Heart Association's current recommendation of limiting added sugars to about 6 teaspoons for women and 9 teaspoons for men per day.

Sugar can be found in everything from baked goods to peanut butter, ketchup, beverages, coffee grounds, soups, cereal, bread, crackers and more.

How Much is Okay?

Ideally, we should get less than 5-10% of our daily calories from added sugars. So if a woman needs about 2,000 calories a day (depending on activity level and many factors), that means less than 100-200 calories a day should come from added sugars.

For most people, whole fruit sugars are healthy because they are high in protein and antioxidants.

Also, some people may need to eliminate all added sugars, even natural sugars. People with diabetes or prediabetes should take precautions and seek advice from a doctor.

 best sugar-free foods

If you want to cut back on added sugars, check out this list of the best sugar-free foods. Add these healthy foods to your next grocery shopping list for your kitchen.

1. Fruits 

Fresh fruits like berries and green apples have the lowest levels of natural sugars. Tropical fruits and dried fruits contain the most natural sugars. But fresh fruit contains no sugar.

  • Apricots
  • Avocados
  • Bananas
  • Blackberries
  • Blueberries
  • Cherries
  • Grapefruit
  • Grapes
  • Green Apples
  • Kiwi

2. Vegetables 

All vegetables are low in sugar. Some starchy vegetables like white beans, potatoes, and carrots are naturally high in sugar. All vegetables are part of a sugar-free diet. If you buy canned vegetables, read the label and make sure there is no added sugar.

  • Broccoli
  • Brussel sprouts
  • Butternut squash
  • Cabbage
  • Carrots
  • Cauliflower
  • Cucumbers
  • Fennel
  • Garlic
  • Ginger

3. Beans

peas and corn Although beans, peas and legumes are rich in carbohydrates, they do not contain natural sugars or sugar.

  • Cannellini beans
  • Edamame
  • Garbanzo beans
  • Great northern beans
  • Kidney beans
  • Lentils
  • Mung beans
  • Navy beans
  • Peas
  • Peanuts

4. Animal and vegetable proteins 

Cooked protein can be very filling and help curb sugar cravings (see all sugar-free diet tips).

  • Beef
  • Bison
  • Chicken
  • Eggs
  • Fish and shellfish
  • Game meats
  • Pork products including bacon 
  • Soy products 

5. Dairy products  

Milk naturally contains sugar, but it also contains a lot of protein. Products like flavored yogurt often contain a lot of added sugar. On the other hand, unsweetened dairy and plant-based milks do not contain added sugar.

  • Almond milk
  • Coconut milk and coconut beverage
  • Hemp milk
  • Kefir
  • Milk
  • Rice milk
  • Soy milk
  • Yogurt

6.  Cereal

Whole grains and grain products like pasta usually don't contain added sugars, unless you buy things like packaged oatmeal and granola. Here is fried rice that you can buy whole and cook at home. Combine with sources of protein and healthy fats for a well-balanced meal.

  • Amaranth
  • Buckwheat
  • Corn
  • Millet
  • Oats
  • Quinoa
  • Rice
  • Sorghum
  • Teff

7. Fruit and seeds 

Nuts and seeds contain a good balance of healthy fats and protein, making them a great snack. Look for grilled and savory varieties for the best flavor. Avoid mixes that usually contain sweets.

  • Almonds
  • Brazil Nuts
  • Cashews
  • Chia seeds
  • Flax seeds
  • Hazelnuts
  • Hemp seeds
  • Macadamia nuts
  • Pecans
  • Pistachios

As a conclusion ,you don't have to feel isolated when going on a sugar-free diet! Use the Sugar Free Shopping List as a shopping list so you always have something to eat. Choose from a variety of unprocessed foods for better health.

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