What to Eat on a Sugar-Free Diet

Why wouldn’t you eat actual, natural and healthy foods seriously, though?

For most people across the globe, what to eat on a sugar-free diet is challenging. This is all because almost anything we eat contains added sugar.

You are embarking on a sugar-free diet because you know added sugar’s disadvantages. While it’s easier said than done to talk about curbing sugar, I’m here to tell you that it’s not impossible.

Of course, if you curb sugar, you need replacement. This list will show you a few of the best options you can use at any given time. We need to maintain a healthy lifestyle regardless of whether we take sugar or not.

Do we consume too much sugar?

One of the hardest things to contemplate is that you still consume sugar even if you don’t use the teaspoons you add to our teas and coffee.

Unfortunately, almost all processed foods we take contain some form of sugar. Take, for example, Milo, which has over 40% sugar. Naturally, your brain will want you to add even more sugar.

We like to take even sodas and juices; did you know that a 350ml soda can contain up to 10 teaspoons of sugar? But that’s not all we consume daily since we also take cakes, ice cream and starchy food.

You will somehow find that you consumed more than 17 teaspoons. According to the American Heart Association, we only need 9 teaspoons of sugar daily.

Sugar is sweet but doesn’t sweeten your life in the long run because it makes you susceptible to chronic illnesses. This is why we can’t ignore this topic and must take control of our health for longevity.

Best sugar-free food lists

1. Vegetables

Most right veggies contain their natural sweetness and will ultimately limit your sugar cravings. Regardless it doesn’t even break down to sugar, so it happens to be one of the healthiest options.

This will serve you best if you take the vegetables from the markets as we do here or, better yet, take them from your farms. If you buy them in cans, remember to check so that you don’t consume even more sugar again.

Carrots
Cabbages
Broccoli
Asparagus
Zucchini
Eggplants
Okra
Cauliflower
Mushroom
Leafy green veggies
Root veggies

Almost all kinds of veggies you like will make it better than eating sugar, so venture into a vegetable-rich diet.

2. Healthy fats

Another option is to use healthy fats to keep you feeling full and not need quick sugars. When you use healthy fats, you won’t need sweet after-meal snacks, making it even better.

Nuts and whole seeds
Coconut oil and olive oil
Fatty fish
Avocados
Butter and ghee

3. Whole grains

Another method to ensure you remain full is to take whole-grain foods. Take oats, quinoa, brown rice, whole wheat and more because they are rich in fibre and complex carbs.

4. Fresh fruits

Have you ever thought of just having your orchard? This has been my sister’s dream since we were little and now I’m buying it too. With this, you can tame the food you consume and even have loads of fruit trees. This then means that all year round, you have fruits.

There’s nothing better than having the fruits direct from your trees. At least we have much in the village, but you can also have them in the cities with enough money.

Apples
Pineapples
Mangoes
Pomegranate
Passion fruit
Berries
Cherries
Grapes
Watermelon
Oranges
Pears

You can add other fruits to this list, and feel free to do it. Note that fructose won’t harm you if you limit added sugars.

5. Proteins

At this point, we are always looking for a method to body build and remain full. Just make sure you eat enough proteins. With this, then, you are sure to stay satiated.

Beef
Fish
Eggs
Tofu
Chicken
Pork
Game meat

6. Beans and legumes

For those who love beans, this is another one of the lists that you can start to take. Beans will keep you feeling full and not craving your sugars.

Beans contain lots of carbs but not added sugar, especially if we are not taking the canned ones. If you have to take canned beans, watch out for added sugar.

Choose the different kinds of beans, green grams, and lentils.

7. Dairy products

For those who love dairy products, it’s time to check the milk you consume. It’s in such options that you will have the manufacturers add sugar. Unless you milk directly from the Cows or goats, as we do in the village, always check the packed milk.

But you can also take soy, almond or coconut milk but remember to confirm that they don’t have additional sugar. For those who love yoghurt, go for the plain options, preferably the Greek yoghurt.

8. Nuts and the different seeds

The different kinds of nuts will keep you feeling full. In my country, the peanut is one of the most common, but if you don’t like it, choose the other nuts as follows.

Peanuts
Macadamia
Cashew
Almond
Walnuts
Pecans
Chia seeds
Hemp seeds
Flax
Dates

9. Beverages

You can still enjoy your beverages without necessarily using sugar. Some of the drinks are great even without sugar, which is water. Take your water throughout the day, and you may curb the craving.

Juices and smoothies are also great if you check the additives. Even when making it at home, consider the healthy smoothie additives to keep off sugar.

Herbal teas
Coffee
Juices

10. Snacks

We are used to the in-between meals and snacks; of course, you must be sure to take sugar-free options. Several choices will make the best snacks, including fruits, nuts and veggies.

Nonetheless, you could buy the following to have them when you need a quick sugar-free energy boost.

Rice cakes
Dates
Nuts
Plain tea or coffee
Plain yoghurt
Dried fruits without the additional sugars.

FAQs

What should I avoid during this sugar-free journey?

We already talked about highly processed foods, which means you consciously check the labelling of the foodstuffs you buy.

Some cereals you choose, for example, contain more than needed sugars. Take the granola, for example, that you buy in the supermarket. It already has lots of sugar.

Some breads contain lots of sugar. If you can limit bread, you will be way better.

Some protein bars also contain extra unneeded sugars.

Most of the processed juices will always have extra sugar. If you crave juice, make it home so you don’t have to add sugar.

Sweetened milk isn’t great for anyone looking for a sugar-free diet.

Alcohol is another one that most people don’t think of. It contains additional sugars, so check the ingredients list to prove it. But I’m not about to go on a debate with alcohol lovers. It’s, however, great to keep the bottle off and limit your intake if you can’t.

Is it okay to eat fruits on a sugar-free diet?

Only those with diabetes or pre-diabetes should be concerned about consuming even fruits. You want to drink a little fruit daily if this is not you. If you want to eat more sugar, you can limit it to fruits with less sugar.

Check out our article: can you eat fruits on a sugar-free diet?

Do I have to read the labels?

Unfortunately, yes, if you are looking for a sugar-free diet. Most processed foods contain sugars, and you will still consume added sugar. I know it’s too much to do, but it’s worth it, remember.

So,