If you want to eat less sugar or none at all, you will find this list helpful. It shows you foods without extra sugar in different groups like fruits, veggies, grains, proteins, and good fats.
- Sugar Intake
- How Much Sugar Is Okay
- Top Sugar Free Food
- Peas, Beans, and Legumes
- Meat & Plant Proteins
- Milk and Milk Substitutes
- Nuts & Seeds
- Some FAQsX
- What to eat on a sugar free food
- Which foods have naturally little sugar in them
- Is it okay to have fruit when following a diet without sugar
- How to check sugar in food
Most people in the United States eat around 17 teaspoons of extra sugar every day. That is a lot more than what the American Heart Association suggests. They say women should have about 6 teaspoons, and men should have about 9 teaspoons of extra sugar each day.
The problem is that now you can find extra sugars in almost every ready-to-eat or packaged food. Sugar is in many things, like sweet treats, ketchup, peanut butter, drinks, soups, coffee creamers, cereals, bread, crackers, and more.
These extra sugars are probably the reason for many of our health issues, like heart problems, swelling, getting heavier, and feeling tired.
How Much Sugar Is Okay
It is best if we eat less than 5-10% of our daily calories from extra sugars.
For example, if a woman needs about 2,000 calories a day (depending on how active she is and other things), that means she should have fewer than 100-200 calories from extra sugars every day.
To give you an idea, a 12-ounce soda has about sugar’s 11 teaspoons, which is more than the most you should have in a day, according to recommendations, whether you are a man or a woman.
Extra sugars in processed and packaged foods are not good for our health, unlike the natural sugars in fruits and veggies. Most people can have natural sugars from whole fruits because they also come with fiber and things that are good for you.
Remember: Fruits do not have extra sugars; they have natural sugars along with fiber and good things for your body. Extra sugars are not natural.
Some stories, like those with diabetes or pre-diabetes, may need to avoid extra sugars and even natural sugars. They should get advice from a healthcare provider.
Top Sugar Free Food
If you are trying to eat sugar free food, take a look at this list of the best foods with no sugar. Put these on your shopping list to fill up your kitchen with healthy stuff.
You can find many good foods with very little sugar that can make you healthier. Eat more of these naturally sugar free foods: veggies, fruits with less sugar, proteins, beans, whole grains, nuts, and seeds. They give you important vitamins and minerals.
Choose foods that have not been changed much and do not come in packages to keep your diet balanced and avoid too much sugar.
Some fruits, like green apples and fresh berries, have the least natural sugar. Tropical fruits and dried fruits have the most natural sugar, but all fresh fruits do not have extra sugar added.
Here is a list of fruits without extra sugar:
- Pitted prunes
- Green Apples
Most vegetables have very little sugar. Some vegetables like white potatoes, carrots, and sweet potatoes have more natural sugar. However, all vegetables are good for a diet without added sugar.
If you buy canned vegetables, check the labels to make sure there is no extra sugar.
Here is a list of vegetables without added sugar:
- Sweet Potatoes
- Spaghetti squash
- Romaine lettuce
- Green beans
- Butternut squash
- Brussel sprouts
Peas, Beans, and Legumes
Peas, beans, and legumes have many carbs, but they do not have much natural sugar, and there is no extra sugar added to them.
If you buy canned cooked beans, check the labels to make sure they do not add sugar, like in baked beans.
Here is a list of these foods without extra sugar:
- Red beans
- Pinto beans
- Navy beans
- Mung beans
- Kidney beans
- Great northern beans
- Garbanzo beans
- Cannellini beans
- Black-eyed peas
- Black beans
- Adzuki beans
Meat & Plant Proteins
When you cook proteins, they can make you feel full and stop you from wanting sugar (you can check all my advice for a diet without sugar).
Here is a list of proteins you can eat:
- Soy stuff like tempeh and tofu
- Pork stuff, like bacon (get kinds with no added sugar)
- Special meats like rabbit or deer
- Seafood and Fish
Milk and Milk Substitutes
Milk has some natural sugar, but it is also rich in protein.
Things like flavoured yogurts usually have extra sugar in them. However, regular, unsweetened milk and plant-based milk substitutes do not have extra sugar.
Here is a list of milk options:
- Soy milk
- Rice milk
- Hemp milk
- Coconut drink and coconut milk
- Almond milk
Most whole grains and grain stuff like pasta do not come with extra sugar unless you are getting things like pre-packaged oatmeal or cereals.
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- Pineapple and Cucumber Juice
- Apple Cider Vinegar and Lemon Juice
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Here are some whole grains you can buy and cook at home. Eat them with some protein and healthy fats for a good meal:
- Wheat berries
- Wild rice
Nuts & Seeds
Seeds and nuts are good for you because they have healthy fats or protein, and they are tasty for a snack. Get the salted and roasted ones for more flavor. Do not get trail mixes because they often have candies in them.
I also like using nut butter in my healthy smoothies to help with losing weight.
Here is a list of nuts and seeds:
- Sunflower seeds
- Pumpkin seeds
- Macadamia nuts
- Hemp seeds
- Flax seeds
- Chia seeds
- Brazil Nuts
What to eat on a sugar free food
On a sugar free food, you can eat lots of real, healthy foods! This includes fruits, veggies, meat, plant proteins, whole grains, eggs, dairy, avocados, nuts, and seeds. You can find ideas in the list above or look at my clean-eating recipes for meal inspiration.
Which foods have naturally little sugar in them
There are many foods with very little sugar. Usually, these foods are high in fat, protein, or fiber and do not have much natural or extra sugar.
Meat like beef, seafood, and poultry have lots of protein and no carbs or sugar. Veggies like arugula, spinach, squashes, and other non-starchy ones have few carbs and sugar but have lots of fiber.
Some fruits like berries and starchy veggies like plantains and sweet potatoes have more natural sugar and carbs, but you can still have them in small amounts. Fruits like bananas, pineapple, grapes, and melons with higher sugar can also be okay in moderation on a low-sugar diet.
If you have pre-diabetes or diabetes, talk to your doctor to figure out which foods are best for you.
Is it okay to have fruit when following a diet without sugar
If you do not have pre-diabetes or diabetes, you can eat a few servings of fruit each day. If you feel that eating fruit makes you want more sugar, choose fruits with less natural sugar, like berries or green apples.
How to check sugar in food
To know if there is sugar in a food, you must read the labels on packaged or processed foods. Natural sugars will not be listed as an ingredient, but added sugars will be there.