Eating less sugar doesn’t mean giving up all the foods you love. With the rising rates of obesity, diabetes, and heart disease linked to excess sugar intake, many people are looking to cut back on the sweet stuff.
The good news is that plenty of delicious options satisfy your cravings without the added sugar. This article will provide an extensive list of foods that are naturally sugar free or have sugar free varieties available.
We’ll review common foods like dairy, eggs, meat, fish, vegetables, fruits, grains, etc. You’ll find out which ones to choose and how to shop for sugar-free packaged food options. We’ll also give tips on reading nutrition labels to spot added sugars.
Whether you have diabetes, are watching your weight, or want to eat healthier, this guide will show you how to avoid sugar without sacrificing flavor.
Reducing sugar in your diet can help control blood sugar, lower the risk of disease, and may even help with weight loss. With this list of sugar-free foods, you’ll find switching easy and tasty.
Enjoy Dairy and Eggs Without the Added Sugar
Dairy products and eggs are staples for a healthy diet. Luckily, most basic dairy and egg products don’t contain added sugars. Here are the best options to choose from:
Milk
Plain cow’s milk (low-fat and full-fat) has no added sugars. The lactose (milk sugar) found in milk naturally balances the protein content. Just stick to plain milk without flavorings, which often add sugar.
Yogurt
Plain regular or Greek yogurt contains no added sugars. Flavored yogurts often have lots of added sugars in the form of syrups or jams. Opt for plain yogurt and sweeten it with fresh fruit, vanilla extract, cinnamon, or other spices.
Cheese
Cheese is naturally sugar free unless flavors are added. Some cottage and ricotta cheeses contain lactose, but much less than what’s found in milk.
Eggs
Whole eggs, whites, and yolks contain no sugar and are versatile ingredients for cooking savory sugar free dishes.
Meat and Fish Offer Tasty Sugar Free Protein
Protein foods are your allies when following a reduced-sugar diet. Meat and fish provide plenty of protein without flavor enhancers like sugar:
Beef
All cuts of beef, like ground, roast, steak, and others, are sugar free. Marinades, rubs, and sauces may contain sugar, so season simply with herbs and spices.
Chicken
Boneless skinless chicken breasts and thighs don’t have added sugar. But breaded products likely contain sugar so remove breading or choose plain grilled options.
Pork
Fresh pork chops, tenderloins, bacon, and ham are sugar free, but avoid honey glazed options.
Fish
Salmon, tuna, tilapia, trout, and more are zero-sugar options. Watch out for breaded fish that may have sugars.
Eggs
Whole eggs, whites, and yolks contain no sugar and are versatile ingredients for cooking savory sugar free dishes.
Pile On the Fresh Veggies
Non-starchy vegetables are low in naturally occurring sugars so you can eat plenty of them on a low-sugar diet. Here are some of the best options:
Leafy Greens
All lettuces, kale, spinach, Swiss chard, and arugula are sugar free. These make great bases for salads and sandwiches.
Broccoli
This vitamin-packed cruciferous vegetable has fiber, vitamin C, calcium, and cancer-fighting compounds with barely any sugar.
Bell Peppers
Red, green, yellow, and orange bell peppers are crunchy and sweet but contain hardly any sugar. Slice them up raw or roast them.
Asparagus
These tender green spears are delicious, roasted, or grilled, and contain minimal sugars.
Cucumbers
Crunchy cucumbers with virtually no sugars pair well in salads, sandwiches, and side dishes.
Cauliflower
With its neutral flavor, cauliflower can be roasted, riced, mashed, or used any way you’d use starchy potatoes without the sugars.
Mushrooms
Meaty mushrooms like white, cremini, and portobello add flavor with hardly any sugars. Sauté them in butter or olive oil.
Onions
Sliced raw or cooked, onions add lots of flavor. All types, like white, yellow, and red, are low sugar.
Celery
Celery sticks or diced celery add low sugar to soups, stir-fries, and snacks.
Brussels Sprouts
These mini cabbage cousins roast delightfully sweet for only about 3g of sugar per cup.
Find the Lowest Sugar Fruits
All fruits contain natural fructose and glucose. But some are much lower in sugar than others. Here are the best fruits to include daily:
Berries
Raspberries, blackberries, and strawberries are among the lowest sugar fruits at only 5 grams of sugar per cup. Blueberries are a bit higher at 15g per cup, but they are still a good choice.
Grapefruit
Refreshingly tart, pink grapefruit provides vitamin C and filling fiber for only 10g of sugar per fruit.
Kiwi
Exotic kiwi offers a unique sweet-tart flavor and over 100% of your daily vitamin C for only 15g of sugar per fruit.
Peaches
Juicy peaches contain about 13g of sugar each. Canned in juice or water, they make a low sugar dessert.
Plums
These small stone fruits are slightly sweet and contain only 10g of sugar per plum.
Cherries
At only 12g of sugar per cup, tangy cherries make the low sugar fruit list. Opt for unsweetened frozen cherries.
Tomato
Technically a fruit, tomatoes are very low in sugar, with only 4g per cup. Enjoy them sliced or roasted.
Avocado
Creamy textured avocados contain 20g of sugar per whole fruit, but most are fiber, which doesn’t impact blood sugar.
Lemons/Limes
These sour citrus fruits are very low in sugar and add flavor to water, salads, seafood, and baked goods.
Choose the Right Grains and Starches
Starchy foods often come to mind when talking about high-sugar foods. But not all grains and starches are sugar bombs. Here are better options:
Old Fashioned Oats
A half cup of cooked oatmeal contains only 1g of sugar. Avoid instant-flavored oatmeal.
Quinoa
This gluten free seed is prepared like a grain but contains only 2g sugar per cooked cup.
Brown Rice
Nutty brown rice is a whole grain that provides fiber with only 2g of sugar per cooked cup.
Buckwheat
Despite the name, buckwheat is gluten free with 5g sugar per cooked cup and makes a great porridge.
Legumes
Kidney beans, black beans, lentils, and chickpeas are sugar-free and excellent plant-based protein sources.
Sweet Potato
Baked sweet potato has about 14g of sugar compared to 36g in a russet potato, so it’s a better starch choice.
Popcorn
Air-popped or stovetop popcorn without oils or butter is a high fiber whole grain with just 1g of sugar per 3 cups!
Be Picky About Condiments, Sauces and Dressings
It’s easy to sneak lots of sugar into your meals with high sugar condiments. Here are better options:
MUSTARD
Yellow, dijon, honey, and brown mustard contain no significant sugars.
HORSERADISH
Prepared horseradish has no sugar and packs a flavor punch.
HOT SAUCE
Hot sauces like Tabasco, Cholula, and Sriracha contain zero sugar.
GUACAMOLE
With no sugars besides those naturally in avocados, fresh guacamole can flavor lots of dishes.
HUMMUS
Chickpea-based hummus comes in many flavors, but most have under 3g sugar per 2 tablespoon serving.
OIL AND VINEGAR
Make simple salad dressings with olive oil, balsamic vinegar, lemon juice, and herbs.
CHICKEN/BEEF BROTH
Low sodium broths have about 1g of sugar per cup and add lots of flavor
Satisfy Your Sweet Tooth With Smart Sugar Substitutes
You don’t have to avoid sweets on a low-sugar diet completely. There are many healthier sugar substitutes to create low sugar desserts. Here are the top choices:
Stevia
This natural sweetener comes from a plant and contains zero calories and carbs. Use it in coffee, oatmeal, and baking.
Erythritol
Derived from fruits and grains, erythritol contains almost no calories or carbs and doesn’t spike blood sugar.
Monk Fruit
Also called luo han guo, this zero calorie natural sweetener comes from an Asian fruit and works well in baking.
Yacon Syrup
This syrup is made from yacon root and offers a molasses-like flavor with half the sugar calories.
Dark Chocolate
When you crave chocolate, choose at least 70% cacao for the antioxidant benefits with less sugar.
Greek Yogurt
Topped with unsweetened fruit, cinnamon, and nuts, Greek yogurt makes a protein-packed dessert.
The Bottom Line
You can do many things to get healthy, such as eating more fruits and vegetables, taking supplements for your overall health, and exercising.
There are also several substitutes for the foods listed here. For example, if you can’t find whole wheat bread, try making it fresh yourself!
