With rising rates of obesity and diabetes, many people are looking to cut down on sugar in their diets. However, sugar is added to many common foods and drinks, making it hard to avoid. This article will explore what products typically do not contain added sugars.
Fruits and Vegetables
Most fresh fruits and vegetables do not naturally contain added sugars. Some exceptions include:
- Canned fruits packed in syrup or juice – check the label for added sugars
- Pre-cut, pre-washed fruits and veggies which may have sugar added to preserve freshness
- Dried fruits are high in natural sugar
When buying canned, frozen, or pre-cut produce, read the label and choose options without added sugars. Focus on fresh, whole fruits and veggies whenever possible.
Meats and Proteins
Fresh meats like chicken, beef, pork, and fish typically don’t contain added sugars. Watch out for:
- Processed meats like bacon, sausage, and deli meats which often contain sugar.
- Marinated meats with sugar-based marinades.
- Breaded and fried meats which are coated in sugar-filled batter.
When buying fresh cuts of meat, choose plain options without marinades or breading. Lean proteins like eggs, plain Greek yogurt, nuts, seeds, beans, and lentils also don’t naturally contain sugars.
Milk and Dairy
Plain milk and unsweetened dairy products don’t contain added sugars. Watch out for:
- Flavored milks and fruit yogurts which can contain up to 20-30g of sugar per serving.
- Sweetened dairy products like chocolate milk, sweetened creamers, and eggnog.
Stick to plain, unsweetened dairy like regular milk, plain yogurt, cottage cheese, and unflavored cheese. Read labels and choose no sugar added milk alternatives like unsweetened almond or oat milk.
Breads and Grains
Look for 100% whole grain options when buying breads, pastas, rice, and cereals. Watch out for:
- White, refined breads, crackers, baked goods, cereals, pastas and rice which often contain added sugars.
- Pre-flavored oatmeal, instant oats with added fruits, and sugary cereal toppings.
Choose plain whole grains whenever possible and sweeten them yourself with fresh or dried fruit, cinnamon, or small amounts of honey or maple syrup if needed.
Beverages
Plain water, seltzer, unsweetened tea and coffee do not contain added sugars. Watch out for:
- Sodas, fruit drinks, sweetened teas, and flavored coffees.
- Sports drinks, juice cocktails, and vitamin water.
- Flavored seltzer with natural and artificial sweeteners.
Drink mostly plain water, adding lemon, lime, cucumber, or mint for flavor. Limit juice to 4-6 oz per day and avoid other sugary drinks.
Condiments, Sauces and Dressings
Many condiments, sauces and salad dressings contain a lot of added sugar. Watch out for:
- Ketchup, barbeque sauce, teriyaki sauce, and sweet and sour sauce.
- Salad dressings, especially creamy or sweetened varieties.
- Jarred pasta sauce, dipping sauces, and marinades.
Choose condiments like yellow mustard, hot sauce, balsamic vinegar, oil and vinegar, salsa, guacamole, plain hummus, and tahini. Read labels and pick low sugar tomato sauce, pasta sauce, and dressing varieties.
Packaged and Frozen Foods
Packaged dinners, side dishes, snacks, and desserts often contain hidden sugars. Double check the labels for:
- Frozen pizza, meals, and entrées.
- Packaged pasta and rice sides, boxed dinner mixes, jarred sauces.
- Packaged snacks like granola bars, dried fruit, trail mix, energy bars.
- Frozen desserts like ice cream, popsicles, and frozen yogurt.
Stick to plain frozen veggies and foods with short ingredient lists and low sugar contents. Prioritize whole food snacks like fresh fruit, veggies with hummus, plain yogurt and nuts.
Sugar-Free and No Sugar Added Foods
Many products are now labeled as “sugar-free” or “no sugar added.” However, these can still contain:
- Artificial sweeteners like aspartame, saccharin, sucralose.
- Alternative natural sweeteners like stevia, monk fruit.
- Sugar alcohols like xylitol, erythritol, sorbitol.
While these sugar substitutes may be lower in calories, their health impacts are still unclear. They may also promote cravings for overly sweet foods. Use artificial and alternative sweeteners sparingly.
Low Sugar Fruits and Vegetables
Some fruits and veggies contain less sugar and can be part of a low sugar diet:
| Fruits | Vegetables |
|---|---|
| Avocados | Leafy greens like spinach, kale, lettuce |
| Berries | Cruciferous veggies like broccoli, cauliflower, cabbage |
| Grapefruit | Asparagus |
| Kiwi | Cucumbers |
| Lemons and limes | Green beans |
| Olives | Mushrooms |
| Tomatoes | Peppers |
Prioritize these fruits and veggies along with other low sugar whole foods in your diet.
Healthy Low Sugar Swaps
Make these swaps to reduce added sugars:
| High Sugar | Low Sugar Swap |
|---|---|
| Fruit juice | Sliced fruit with water |
| Sweet tea | Plain iced tea |
| Sports drink | Coconut water |
| Soda | Flavored seltzer |
| Sweetened yogurt | Plain Greek yogurt with berries |
| Candy | Fresh fruit |
With some label reading and better choices, a low sugar diet is totally possible and good for your health!
Cooking and Baking Without Sugar
You can reduce or omit sugar in recipes by:
- Using mashed ripe bananas or apple sauce instead of sugar in baked goods
- Sweetening with small amounts of honey, maple syrup, or molasses instead of sugar
- Experimenting with extracts like vanilla, almond, orange, or mint to add flavor
- Using spices like cinnamon, nutmeg, ginger, cardamom, and cocoa powder
- Adding extra vanilla and salt enhances sweetness in baked goods
- Adjusting your expectations – lower sugar treats will not taste as sweet
When baking, make adjustments slowly and incrementally to get the best results.
Natural Sweeteners
These natural sweeteners contain vitamins, minerals, and antioxidants and are slightly healthier than regular sugar. Use sparingly:
- Honey: high in antioxidants, antibacterial, and antimicrobial properties
- Maple syrup: Contains zinc, manganese, calcium, and potassium
- Molasses: supplies iron, magnesium, and B vitamins
- Coconut sugar: Lower glycemic index than regular sugar
While these have some nutrition, they should still be used in moderation on a low sugar diet due to their high calorie content.
Artificial Sweeteners
Artificial sweeteners provide sweetness without sugar or calories. Some popular options:
- Aspartame (Equal, NutraSweet): 200 times sweeter than sugar
- Saccharin (Sweet’N Low): 300-400 times sweeter than sugar
- Sucralose (Splenda): 600 times sweeter than sugar
Research on the safety of artificial sweeteners is mixed. While they may help slash calories, their effects on health and weight loss are unclear.
Sugar Alcohols
Sugar alcohols like xylitol, erythritol, and sorbitol are found naturally in some fruits and vegetables. They are often added to “sugar-free” foods. Pros and cons:
- Pros: Lowers calories and blood sugar response compared to sugar
- Cons: Can cause digestive issues in sensitive people when eaten in excess.
Sugar alcohols are unlikely to contribute significantly to weight loss. Effects on long-term health need more research.
Stevia
Stevia is extracted from the stevia plant. It contains no calories and is 200-300 times sweeter than sugar. Pros and cons:
- Pros: Derived from a natural source, doesn’t spike blood sugar
- Cons: Can have a bitter aftertaste, especially in higher amounts
Stevia shows promise as a sugar substitute but more research is needed on its long-term safety and efficacy for weight loss.
Monk Fruit Sweetener
Monk fruit sweetener is extracted from monk fruit. It has no calories and is 100-250 times sweeter than sugar. Pros and cons:
- Pros: Natural source, zero calories, doesn’t raise blood sugar
- Cons: Can be expensive, tastes different than sugar
Early research shows promise for monk fruit sweetener but more studies are needed to evaluate its long term safety and effectiveness.
Conclusion
Cutting down on added sugars is a worthy goal with implications for weight management and overall health. With careful label reading and smarter choices, it’s possible to find unsweetened foods, rely on natural sources of sugar, and limit added sugars. While artificial sweeteners, sugar alcohols, and natural sweeteners may have a place in a low sugar diet, their long-term benefits are still unclear. Moderating your taste for sweetness takes time but the health benefits make it worthwhile.
