As rates of obesity, diabetes, and other health conditions continue to rise, many people are looking to cut back on sugar in their diets. Going completely sugar-free may not be realistic or even healthy for most people. However, being mindful of added sugars and limiting foods with them can be beneficial.
What does “sugar-free” mean?
The FDA defines foods labeled “sugar-free” as containing less than 0.5 grams of sugars per serving. They may still contain other types of carbohydrates like fiber, starches, or sugar alcohols. Foods with sugar alcohols (like xylitol, erythritol, or sorbitol) can be labeled as “sugar-free” if they don’t exceed the limit.
Common sugar-free foods
Many foods are naturally sugar-free or can be prepared in sugar-free versions:
- Vegetables – broccoli, spinach, kale, tomatoes, carrots, etc.
- Fruits – avocados, raspberries, blackberries, lemons, limes, etc.
- Meats and poultry
- Fish and seafood
- Eggs
- Nuts and seeds
- Oils – olive oil, avocado oil, coconut oil, etc.
- Vinegars
- Spices and seasonings
- Sugar-free beverages – unsweetened tea, coffee, water, seltzer, etc.
- Sugar-free sweeteners – stevia, monk fruit, erythritol, etc.
- Low-carb and keto desserts made with sugar-free sweeteners
- Sugar-free snacks – meat sticks, nut butters, dark chocolate, etc.
What to watch out for on food labels
Be sure to read nutrition labels carefully, even on foods labeled as “sugar-free,” “no added sugar,” or “zero sugar.” Here are some things to watch out for:
- Serving sizes – Make sure to check the serving size and number of servings per container.
- Total carbohydrates – The total carbs include sugar, starch, and fiber. Try to limit foods with more than 15g total carbs per serving.
- Added sugars – This is the amount of sugars added during processing and preparation. Aim for less than 5g per serving.
- Sugar alcohols – These may cause digestive issues in large amounts. Limit foods with more than 10g per serving.
- Ingredients – Scan for words ending in “ose” like dextrose or maltose, which indicate added sugars.
Fruits and vegetables
All fresh fruits and vegetables are naturally sugar-free. Here are some with lower carb counts:
| Fruit | Serving | Net Carbs |
|---|---|---|
| Avocado | 1/2 medium | 2g |
| Raspberries | 1 cup | 5g |
| Blackberries | 1 cup | 5g |
| Strawberries | 1 cup | 6g |
| Cantaloupe | 1 cup cubes | 8g |
| Vegetable | Serving | Net Carbs |
|---|---|---|
| Broccoli | 1 cup chopped | 3g |
| Asparagus | 1 cup pieces | 3g |
| Cauliflower | 1 cup florets | 3g |
| Bell peppers | 1 pepper | 5g |
| Cucumbers | 1 cucumber | 4g |
Dairy and dairy substitutes
When choosing dairy products and non-dairy alternatives, opt for unsweetened and plain varieties:
- Unsweetened almond milk
- Unsweetened coconut milk
- Unsweetened soy milk
- Plain Greek yogurt
- Plain kefir
- Plain cottage cheese
- Hard cheeses – cheddar, swiss, parmesan, etc.
Meats, poultry, fish, and eggs
These protein foods are naturally sugar-free:
- Beef
- Pork
- Chicken
- Turkey
- Lamb
- Wild game
- Salmon
- Tuna
- Shellfish – shrimp, crab, lobster, etc.
- Eggs
Avoid breaded, fried, or sauce-covered meats, which likely contain added sugars. Opt for simple preparations using healthy fats or sugar-free seasonings.
Fats and oils
These are healthy, unsweetened additions to a sugar-free diet:
- Olive oil
- Avocado oil
- Coconut oil
- Butter or ghee
- Nuts and nut butters
- Seeds
- Olives
- Avocados
Herbs, spices, vinegars
Boost flavor in your sugar-free cooking with these pantry staples:
- Salt and pepper
- Garlic
- Onion powder
- Paprika
- Dried oregano
- Basil
- Thyme
- Rosemary
- Chili powder
- Curry powder
- Cinnamon
- Nutmeg
- Apple cider vinegar
- Balsamic vinegar
- Red wine vinegar
Beverages
Stay hydrated with these sugar-free drink options:
- Water
- Sparkling water
- Unsweetened tea and coffee
- Herbal tea
- Diet soda (in moderation)
- Unsweetened nut milk
- Sugar-free drink mixes
Sugar-free sweeteners
If you need a sweet taste, use artificial or natural sugar substitutes sparingly:
- Stevia
- Monk fruit
- Erythritol
- Xylitol
- Aspartame
- Sucralose
- Saccharin
- Allulose
Compare sweetness and carb counts to find the best option for your needs.
Sugar-free snacks
Curb cravings with these better-for-you sweet and savory snacks:
- Nuts – almonds, walnuts, pecans, macadamias, etc.
- Seeds – pumpkin, sunflower, chia, etc.
- Nut butters – peanut, almond, sunflower seed, etc.
- Low-carb protein bars
- Sugar-free jerky
- Popcorn
- Cucumbers and guacamole
- Cheese
- Olives
- 90% dark chocolate
Sugar-free desserts
Indulge your sweet tooth with these healthier treats made with sugar substitutes:
- Mug cakes – mix sugar substitute, cocoa powder, milk, oil, and microwave
- Chia pudding – chia seeds, milk, sugar substitute, and flavorings
- Protein shakes – protein powder, milk, sugar substitute, ice
- Avocado chocolate mousse – avocado, cocoa powder, sugar substitute
- Whipped cream – heavy cream, vanilla, sugar substitute
- Frozen Greek yogurt bites – Greek yogurt, sugar substitute, freeze
- Sugar-free gelatin
What about sugar alcohols?
Sugar alcohols like xylitol, erythritol, and sorbitol are commonly used as sweeteners in “sugar-free” foods. They contribute fewer carbs and calories than regular sugar:
- Xylitol – As sweet as sugar with 2.4 calories per gram (sugar has 4 cal/g)
- Erythritol – About 70% as sweet as sugar with 0.24 cal/g
- Sorbitol – 60% as sweet as sugar with 2.6 cal/g
While sugar alcohols don’t count as added sugars, they can still affect blood sugar levels. They also come with gastrointestinal side effects like gas, bloating, and diarrhea when consumed in large amounts.
How much sugar is too much?
Health authorities provide the following recommendations for limiting sugar intake:
- WHO: No more than 10% of total daily calories from free sugars (about 12 teaspoons)
- AHA: No more than 100 calories or 6 tsp of sugar per day for women, 150 calories or 9 tsp for men
- USDA: No more than 10% of calories from added sugars
On average, Americans eat around 17 teaspoons (68 grams) of added sugars daily, mostly from processed foods and sugary drinks.
Counting “net carbs”
When following very low-carb diets like keto, people track “net carbs” instead of total carbs. To find net carbs:
- Subtract grams of fiber from total carbs
- Subtract half the sugar alcohols (if applicable)
This accounts for the carbs that don’t impact blood sugar levels as much. The result gives you net digestible carbs.
The downsides of artificial sweeteners
While artificial sweeteners like aspartame, saccharin, and sucralose won’t spike blood sugar levels, some downsides exist:
- Associated with obesity and metabolic syndrome
- Can disrupt gut microbiota
- Don’t satisfy sweet cravings as well as sugar
- Highly processed chemical compounds
- May have neurological effects with excessive use
Using small amounts of artificial sweeteners may be acceptable, but getting nutrients from whole foods is ideal.
Sugar-free doesn’t mean calorie-free
It’s important to note that “sugar-free” doesn’t necessarily mean low in calories. For example:
- Bacon is sugar-free but high in fat and calories
- Many sugar-free chocolates and candies still have high calorie counts
- A sugar-free cafe mocha made with whole milk and heavy cream can pack 500+ calories
Pay attention to overall calorie content in addition to added sugars when making choices.
Should kids eat sugar-free foods?
For children, artificial sweeteners are controversial. While small amounts are likely safe, whole fruits and less processed foods are encouraged. The AAP recommends the following:
- Avoid regularly giving children foods/drinks with artificial sweeteners
- Don’t give children under 2 years any sugar substitutes due to lack of research
- Limit juice and focus on whole fruits instead of fruit juice
- Encourage healthy sources of carbohydrates like fruits, vegetables, whole grains
Tips for following a sugar-free diet
Here are some tips to reduce sugar intake:
- Read labels and avoid ingredients like sugar, corn syrup, dextrose, sucrose, honey, etc.
- Limit processed foods, baked goods, candy, sugary drinks
- Satisfy sweet cravings with small portions of naturally sweet foods like fruit
- Drink more water and limit fruit juices
- Sweeten foods with sugar-free alternatives like stevia, erythritol, monk fruit
- Eat more whole, unprocessed foods – veggies, fruits, lean protein, beans, nuts, seeds
- Manage carb intake if following a low-carb or keto diet
Potential benefits of reducing sugar
Research shows that decreasing added sugars can have the following benefits:
- Weight loss – High sugars linked to excess calorie intake and fat storage
- Improved heart health – Less strain on cardiovascular system
- Better diabetes control – Steady blood sugar levels
- Decreased inflammation – Sugar triggers inflammatory response
- Improved mood – Stable energy levels
- Healthier skin, teeth, gums – Less oxidative damage
That said, completely eliminating sugar long-term is likely unnecessary. Moderation along with an overall healthy diet is key.
Conclusion
Limiting added sugars by choosing naturally sweet whole foods provides health benefits. Reading labels to identify sources of added sugars and using sugar substitutes judiciously can help reduce intake. Focus on getting nutrients from fruits, vegetables, lean proteins, healthy fats and whole grains. Be mindful that “sugar-free” doesn’t necessarily mean low-calorie. With some adjustments to your diet, reducing sugar is usually quite achievable.
