No Sugar Diet Food List

A no-sugar diet requires eliminating or reducing any foods containing added sugar and simple carbohydrates.

Understanding what to eat, avoid, or consume in moderation is crucial during your sugar-free journey.

Choosing safe and healthy meals can be daunting, but this no sugar diet food list can ease the process.

What to Include in Your No Sugar Diet Food List

No Sugar Diet Food List – Some of the no sugar diet foods

Vegetables

All vegetables can be consumed on a no-sugar diet, even though some contain natural sugars, as they are part of a healthy diet.

Remember, vegetables are the foundation of a healthy and safe diet.

Here are vegetables you should include in your sugar-free diet.

Low Carb Vegetables

Spinach

Lettuce

Kale

Swiss chard

Green bell pepper

Zucchini

Celery

Eggplant

Olives

Tomato

Avocado (Moderate in carbs but high in healthy fats)

Moderate Carb Vegetables (Portion Control)

Cabbage

Asparagus

Brussel sprouts

Cauliflower

Onions

Turnips

Radicchio

Radish

Celeriac

Broccoli

Higher Carb Vegetables (Portion Control)

Parsnips

Sweet potato

Carrots

Not Considered Low Carb (Portion Control)

Beets

Fennel

Leeks

Remember, if you must eat Irish potatoes, do so in moderation.

Protein

You can obtain proteins from various sources like meat, poultry, eggs, seafood, fish, seeds, and nuts. All these options are ideal for a no-sugar diet and are nutritious.

Apart from being protein-dense, they also contain minerals and vitamins.

Consuming a protein-rich diet keeps you energetic without accumulating carbs. Always check dried and cured meats and the meat you purchase from supermarkets to ensure they don’t contain added sugars.

Here are protein options you should include in your no-sugar diet food list

Meat like:

Bison

Pork

Beef

Lamb

Chicken

Turkey

Quail

Duck

Goose

Pheasant

Organ meats are nutrient-dense and can also be good sources of protein. Include kidneys, heart, tongue, and liver in your list.

Shellfish, Fish, and Seafood like:

Cod

Barramundi

Sea bass

Sardines

Crab

Tilapia

Catfish

Shrimp

Sardines

Halibut

Flounder,

Mackerel

Salmon

Mahi-mahi

Squid

Scallops

Clams

Oyster

Lobster,

Mussels

Snapper

Tuna and trout.

Fatter fish are healthier for you while on a sugar-free diet.

Nuts, and Seeds, and Nut Butter

Nuts and seeds are excellent low-carbohydrate snacks. They are also rich in good fats, minerals, and vitamins. Their numerous benefits make them an ideal addition to any diet.

Nut butter is also a good protein alternative. However, you should ensure it’s sugar-free before purchasing.

Seeds and nuts you can consume for your no-sugar diet include:

Brazil nuts
Almonds
Sesame seeds
Walnuts
Cashews
Macadamia nuts
Peanuts
Pecans
Sunflower seeds
Pumpkin seeds

Whole Flours and Grains

Whole grains are carbohydrate-dense options that can be useful for a no-sugar diet. However, some people choose to limit or eliminate grains from their diets.

Always read the ingredient list before purchasing pre-packaged whole grains and flour.

Some of the grains you can consider for your no-sugar diet food list include:

Brown rice

Barley

Whole wheat pasta

Amaranth

Buckwheat

Millet

Farro

Quinoa

Sorghum

Wild rice

Teff

Spelled

Oats

Low Glycemic Index Fruits

Fruits are vitamin and fructose dense. While some come with high amounts of sugar, others are fiber-dense.

During the no-sugar diet, you can either eliminate or eat them moderately. Low glycemic fruits are ideal for a sugar-free diet.

Here is the list of low glycemic fruits

Apples

Apricots

Blackberries

Blueberries

Strawberries

Raspberries

Cantaloupe

Coconut

Grapefruit

Oranges

Plums

Pears

Peaches

Kiwis

Limes

Lemon

Honeydew

Nectarines

Legumes and Beans

Legumes and beans are excellent sources of vitamins, minerals, and proteins.

Some options you can include in your sugar-free diet include:

Adzuki beans

Broad beans

Black beans

Mung beans

Kidney beans

Chickpeas

Lentils

Navy beans

Dressings, Oils, and Spices

You can add vinegar or oils to your salads. All spices are also safe and healthy.

Here are some options to consider for the dressings, oils, and spices category:

Regular vinegar

Apple cider vinegar

Red wine vinegar

Avocado oil

Olive oil

Coconut oil

Cacao powder

Vanilla

Cinnamon

Cloves

Nutmeg

Turmeric

Ginger

Curry

Paprika

Cumin

Low-sodium soy sauce (ensure it’s without added sugars)

Cream cheese

Mustard

Chives

Basil

Rosemary

Thyme

Oregano

Beverages

Ideal beverage options for a sugar-free diet include:

Tea

Coffee

Water

Unsweetened nut milk

Unsweetened soy milk

Sugar Substitutes

Substitute sugar with non-caloric sweeteners such as stevia, erythritol, or xylitol. Remember, some people often react to these sugar substitutes.

Consider testing them moderately before incorporating them into your no sugar diet food list.

Sugar Free Desserts

Imagining desserts without sugar may be challenging if you are unfamiliar with sugar-free and natural ingredients to replace sugar and maintain sweetness. When you taste one of these sugar-free desserts below, you may have a completely different perception of the necessity of sugar.

If you want to verify the degree of similarity of these substitutes, you can conduct a fun test, as we did at DietsMealPlan. We prepared two servings of the same dessert, one with actual sugar and the other with a natural substitute, and asked family and friends to taste them and tell us which version had sugar. Most got it wrong.

Here is the list of 20 Sugar Free Dessert Recipes

Sugar Free Desserts	Ingridients
Sugar Free Apple Pie Recipe	Dough Oat bran flour (1 cup + 3 tbsp) Coconut flour (1 tbsp less than 1 cup) Butter (6 tbsp) A pinch of salt Water (3 tbsp) Filing Red apple (3, medium) Cinnamon (1 tsp) Water (1/3 cup) Topping Red apple (3, medium) Grated nutmeg (A pinch) Cinnamon (1 tsp) Lemon juice (Use the juice of half a lemon)
Sugar Free, Gluten Free Gingerbread Recipe	Oat flour (1 cup) Buckwheat flour (1 tbsp less than 1 cup) Cinnamon (1 tsp) Ginger (1 tsp) Grape molasses (1.6 fl oz) Date juice or sweetener (1.6 fl oz) Butter (5 tbsp, softened) Egg (1, medium) Baking soda (Little less than 1 tsp) For Decoration – (Optional) Icing sugar (1 pack) Egg white (1 egg) Erythritol (5 tbsp) Lemon juice (1 1/2 tsp)
Vegan and Sugar-Free Turkish Coffee Brownie Recipe	Banana (3 ripe, medium) Turkish coffee (1 tsp) Oat (1 1/2 cups) Almond milk (6.7 fl oz) Coconut oil (3 tbsp) Agave syrup (4 tbsp) Cocoa (1 tbsp) Vanilla powder (1/4 tsp) Baking powder (2 tsp) Hazelnut (2 tbsp)
Sugar Free Apple Sauce Recipe	Apple (4 pounds) Brown sugar (1/2 tbsp) - Optional Vanilla (1/2 tsp) Cinnamon stick (1 stick) Water (6 1/2 fl oz) Lemon juice (1/2 lemon)
Sugar Free Tiramisu Recipe	Vanilla whey protein powder (1 scoop) Maple syrup or Vanilla extract (1 tbsp, if you use vanilla and 1 tbsp if you use maple syrup) Vanilla yogurt (10 tbsp, non-fat Greek) Almond milk (4 fl oz) Oats (1/2 cup + 3 tbsp) Cocoa powder (approximately 1 tbsp for topping) Baking powder (1/2 tsp) Baking soda (Little less than 1/2 tsp) Instant coffee (1 tsp)
Sugar Free Caramel Sauce Recipe	Dates (Medjool, 450g) Vanilla (1 tsp) Salt to taste (A pinch of)
Sugar Free Orange Sorbet Recipe	Orange (Medium, 3) Honey (2 tbsp) Almond Milk (1 1/2 cups)
Sugar Free Granola Recipes	Oatmeal (2 cups) Date fruit concentrate extract (5 tbsp) Coconut oil (3 tbsp) Cranberry (2 tbsp) Powdered ginger (1/2 tsp) Sunflower seeds (2 tbsp) Cinnamon (1 tsp) Pumpkin seeds (2 tbsp) Flaxseed (2 tbsp) Walnut kernels (3 tbsp) Hazelnut kernels (3 tbsp) Coconut (1 tbsp)
Sugar Free Pumpkin Pie Recipe	Crust Almond flour (1/4 cup) Hazelnut flour (1 cup) Butter (Melted, 6 tbsp) Nutmeg powder (1/4 tsp) Cinnamon (1/2 tsp) Salt (A pinch of) Vanilla extract (1/4 tsp) Sweetener (Powder, 1/4 cup) Filling Pumpkin (3 cups, diced) Heavy cream (1 cup) Butter (0.2 cups, cubes) Sweetener (Powder, 1/4 cup) Egg (2, medium) Ginger (1/4 tsp, powder) Allspice (1/2 tsp) Nutmeg (1/2 tsp, powder) Cinnamon (1/2 tsp) Topping Lemon zest Heavy whipping cream (1.5 cups)
Sugar Free Keto Chocolate Mousse Recipe	2 ounces bittersweet chocolate, chopped 1/2 cup heavy cream 1 1/2 scoops unflavored protein powder
Sugar Free Coconut Panna Cota Recipe	1/2 cup cold water 1 can full-fat coconut milk 2 tbsp monk fruit granulated sweetener 1/4 tsp unflavored powdered gelatin 1 tsp vanilla or coconut extract
Sugar Free and Keto Peanut Butter Chocolate Recipe	3/4 cup superfine blanched almond flour 1/2 cup creamy no-sugar peanut butter 4 tbsp(Equiv 1/2 stick) unsalted butter/ softened 1/4 cup swerve confectioners sweetener 1/2 tsp vanilla extract 1/2 cup sugar-free chocolate chips
Vegan and Sugar Free Strawberry Smoothie Recipe	Dark Vegan Chocolate (4 tablespoons, melted) Strawberry (15, large) Banana (1 Large-size, frozen) Cashews (26) Mint Leaves (10 leaves) Dates (4) Ice Cubes (1 cup)
Keto and Sugar Free Pecan Pralines Recipe	4 tbsp unsalted butter (1/2 stick softened) 1/4 cup heavy cream 1/4 cup monk fruit granulated sweetener (or more as desired) 1/4 cup teaspoon salt 1/4 cup chopped pecans – toasted
Sugar Free Macarons Recipe	Coconut Flour (1/2 cup) Egg White (From 2 eggs) Erythritol (Granulated, 1/2 cup) Plain cream cheese
Sugar Free, Sweet Baking Recipes	Flour (2 cups) Oil (0.4 cup – 90g) Greek yogurt (0.4 cup – 90g) Butter (9 tablespoons – 125g) Apple (1 large) Egg yolk (1 egg) Egg white (1 egg) Baking powder (2.5 tsp) Baking soda (Half tsp) Dry figs (6 nos) Dried apricots (6 nos) Raisin (A handful of) Cinnamon (2 tsp) Molasses (0.3 cups)
Sugar Free Frozen Yogurt Berries Bark Recipe	1 cup strawberries (washed-cut in halves) 1 lime (juice) 2 cups non-fat Greek yogurt (any yogurt optional) 1 cup low-fat Greek yogurt 3 tbsp monk fruit sweetener (add more as desired) 2 tsp vanilla extract 1 tsp sea salt Toppings 1/4 cup blackberries 1/4 cup raspberries 1/4 cup blueberries 2 tbsp dried unsweetened coconut
Sugar Free Cookie Recipes	Labneh cheese (13.5 tablespoons / 200g) Raw honey (3 tablespoons) Lemon peel (Grated, 1 nos) Coconut (Shredded, 18 tablespoons /100g) Hazelnut (12 tablespoons / 100g) Topping Coconut (Shredded, 3.5 tablespoons / 30g)
Vegan and Sugar Free Desserts	Oatmeal (2 cups) Raisin (1 cup) Walnuts (Half cup, coarsely chopped) Banana (2, medium, ripe) Cinnamon (Half a tsp)
Sugar Free Strawberry Jam Recipe	Organic strawberries (washed and cut in halves) Organic dates (washed – seed removed and cut) Water

What to Eliminate from Your No Sugar Diet Food List

No Sugar Diet Food List

Avoid any food with added sugar from your list. Remember, sometimes manufacturers include coded sugar names in the ingredient list.

Here are some common secret sugar names you should be on the lookout for:

Maltose

Corn sugar

Sucrose

Agave

Sugar cane

Honey

White grape juice

Fruit concentrate

Caramel

Ethyl maltol

Cane juice

Glucose

Fructose

Syrups like maple, golden, corn, rice, malt, and buttered syrups

Sugar beet, cane, brown, castor, date, coconut, grape, palm, yellow, raw, maple, inverted, and powdered sugar

Foods to Avoid in No Sugar Diet

Breakfast pastries like cake, cookies, muffins, and brownies

Refined flour-based products

Baked sugary foods

Bagels

Pretzels

Sorbet and ice cream

Crackers

Baked beans

Boxed rice

Tacos

Refined grains like pasta and white rice

Processed foods

Frozen entrees

Any food with sugar or any of the secret sugar codes listed on the ingredient list

Drinks to Eliminate from Your No-Sugar Diet Food List

No Sugar Diet Food List – Drinks to Eliminate from Your No-Sugar Diet Food List

Fruit juices

Soda

Hot chocolate

Flavored tea, milk, coffee

Cocktails

Tonic water

Liqueurs

Sweetened beverages

Condiments to Avoid

Marinades (Avoid those with added sugars)

Balsamic vinegar (Use in moderation due to natural sugars)

Dressings with added sugars

Artificial Sweeteners to Avoid

Aspartame

Neotame

Saccharin

Acesulfame potassium

Sucralose

Tips to Help You Start a No-Sugar Diet

Switching to a no-sugar diet is not an overnight affair. To succeed, start gradually and get accustomed to your new diet slowly.

One of the main challenges you may face is a powerful craving for sugar or sugary foods. Here are some tips to help you succeed in your sugar-free diet journey.

Limit your sugar intake gradually instead of eliminating it from your diet. Doing so helps you adapt to your new lifestyle while reducing sugar-based cravings.

Limit your consumption of simple carbohydrates in refined products like white bread, white rice, and white pasta. Replace simple carbs with complex carbs present in whole grains.

Opt for whole fruits to gain fiber and nutrients from your no-sugar diet.

Consume a protein-dense meal to reduce food intake and keep you fuller for longer.

Choose full-fat versions over low-fat options, as low-fat products may have added sugars to improve taste.

Avoid sugar when tired, stressed, or depressed because it can result in emotional eating. Breaking this habit can be difficult.

Takeaway

The no-sugar diet seeks to eliminate or reduce added sugar. While natural sugars can be consumed, they should be moderated.

Cutting down sugar intake is a healthy decision.

Substitute sugar with any of the safe and healthy options discussed above.

What to Eat	What to Avoid
Vegetables like spinach, lettuce, kale, Swiss chard, green bell pepper, zucchini, celery, eggplant, plives, tomato, cabbage, asparagus, Brussel sprouts, cauliflower, onions, turnips, radicchio, radish, parsnips, carrots, avocado, celeriac, broccoli, beets, fennel, leeks, and sweet potato	Secret sugar names like maltose, corn sugar, sucrose, agave, sugar cane, honey, juice of white grapes, fruit concentrate, caramel ethyl maltol, cane juice, glucose, and fructose.
Meat like bison, pork, beef, lamb, chicken, turkey, quail, duck, goose, and pheasant.	syrups like maple, golden, corn, rice, malt, buttered syrups
Organ meats like kidneys, heart, tongue, and liver	sugar beet, cane, brown, castor, date, coconut, grape, palm, yellow, raw, maple, invert, and powdered sugar
Shellfish, fish, and seafood like cod, barramundi, sea bass, sardines, crab, tilapia, catfish, shrimp, sardines, halibut, flounder, mackerel, salmon, mahi-mahi, squid, scallops, clams, oyster, lobster, mussels, snapper, tuna, and trout	Breakfast pastries like cake, cookies, muffins, and brownies refined flour-based products, sugary foods, bagels, pretzels, sorbet and ice cream, crackers, baked beans, boxed rice, tacos, refined grains like white rice and pasta, processed foods, and frozen entrees.
Nuts like Brazil nuts, almonds, sesame seeds, walnuts, cashews, macadamia nuts peanuts, pecans, sunflower seeds, and pumpkin seeds	Drinks like fruit juices, soda, hot chocolate, flavored milk, coffee, or tea, cocktails, tonic water, sweetened beverages, and liqueurs.
Whole grains like brown rice, barley, whole pasta, amaranth, buckwheat, millet, farro, quinoa, sorghum, wild rice, spelt, oats, and teff	Condiments like marinades, balsamic vinegar, dressings with added sugars
Fruits like apples, apricots, blackberries, blueberries, strawberries, cantaloupe, coconut, grapefruit, oranges, plums, pears, peaches, kiwis, limes, lemons, honeydew, nectarinesand raspberries	artificial sweeteners like aspartame, neotame, saccharin, acesulfame potassium, and sucralose
Legumes and beans like adzuki beans, broad beans, black beans, mung beans, kidney beans, chickpeas, lentils, and navy beans,
adzuki beans
Dressings, oil, and spices like regular vinegar, apple cider vinegar, red wine vinegar, avocado oil, coconuy oil, cacao powder, vanilla, cinnamon, cloves, nutmeg, turmeric, ginger, curry, paprika, cumin, soy sauce, cream cheese, mustard, chives, basil, rosemary, thyme, and oregano
Beverages like unsweetened tea, coffee, nut milk, and soy milk
Sugar substitutes like stevia, xylitol, and erythritol