100+ Sugar Free Foods You Can Eat On a No Sugar Diet

It’s possible to thrive on a low sugar diet when you know the right kinds of food to eat. Sugar isn’t something you can avoid 100% because it naturally occurs in fruits and vegetables. Even some types of meat has sugar.

This is why choosing the right sources of sugar can drastically improve your health, your energy levels and your weight. One of the first the things you will notice when you consume less sugar is that your sugar cravings will decrease and your energy will increase.

But gaining all of the benefits of a sugar free diet doesn’t mean you’ll be eating bland foods. In fact, we advocate against that because not enjoying your healthy diet is the quickest way to go back to your old eating habits.

For your sugar free diet to work, ensure that you know:

• know how to stock a sugar free pantry
• sugar free recipes
• what low sugar foods to purchase (covered in this guide) 
• what results to expect on a sugar free diet

Here is a list of the best sugar alternatives that you can use on your low sugar diet.

Here’s a list of sugar free foods to start

Low Sugar Beans and Legumes

Legumes are high in protein so they are a good part of any healthy diet. They contain some natural sugar but they have no flour or gluten to worry about. Legumes can help you to control your blood sugar and decrease your risk of cardiovascular diseases.

Because of the low sugar and high fiber content, they can help to keep you full for longer so you have a higher chance of snacking less.

The beans you can eat on a low sugar diet are:

• black beans
• navy beans
• edamame
• pinto beans
• lentils
• soy beans
• great northern beans

Sugar Free Nuts

Nut are also a great food to eat on a zero sugar diet. They have some natural sugar so on this list, we only have the low sugar nuts that you can eat to add fat, fiber, and a variety of nutrients and minerals.

And according to Harvard Health, adding more nuts and seeds is always a good idea because it lowers your risk of disease. Nuts and nut butters (unsweetened versions) can help to lower your risk of heart disease.

Almost all nuts listed here contain less than 10 grams of natural sugar per 100 grams (about 1/3 to 2/3 cup, depending on the size).

Nuts and Seeds with Low Sugar Content

• Sesame seeds
• English walnuts
• sunflower seeds
• flax seeds
• pumpkin seeds
• brazil nuts
• hazelnuts
• pecans
• almonds
• macadamia nuts

Sugar Free Vegetables

All of these low sugar vegetables are healthy and satiating. If you want to keep your blood sugar levels low, these are the vegetables to use to make the bulk of your diet. They all contain less than 5 grams of sugar per half cup serving.

• Leafy Greens- lettuce, spinach, kale, arugula, etc.
• Tomato
• Carrots
• Celery
• Collard Greens 
• Cauliflower
• Broccoli
• Cabbage 
• Cucumber 
• Zucchini 
• Asparagus
• Coconut 
• Mushrooms 

Low Sugar Fruits

The most popular low sugar fruits are avocados and raspberries. Here are some others that you can incorporate into your diet.

• Avocado- 1/3 of fruit contains 80 calories, 7g fat, 4g carbs, 0.3g sugar
• Watermelon- a 1 cup serving includes 46 calories, 0g fat, 12g carbs, 10g sugar
• Limes- 1 medium lime contains 20 calories, 0g fat, 1g sugar
• Olives- 2 tbsp serving contains 20 calories, 2g fat, 1g carbs, 0g sugar
• Cucumbers- 1/2 cup serving has 8 calories, 0g fat, 2g carbs, 1g sugar, 0g fiber
• Coconut meat- 1 cup of fresh coconut meat contains 5 grams of sugar
• Lemon – another low sugar fruit that only has about 2 grams of sugar in one medium fruit
• Cranberry- 1 cup of fresh cranberries contain 50 calories and 4 grams of sugar. Dried and sweetened cranberries have a higher sugar content.
• Peach-  1 small raw peach is 11 grams of sugar
• Tomato- 1 cup of chopped tomatoes contains 2.6g sugar
• Raspberries- 1/2 cup contains 2/5 grams of sugar 

Sugar Free Beverages

• Unflavored Rum
• Unflavoured Whiskey
• Tequila
• Gin
• Scotch
• Water
• Coffee
• Tea
• Diet soda
• Sparkling water
• Club Soda

Start a Low Sugar Diet Today

You can start right now by replacing high sugar foods with some of the low sugar foods on this list. These healthy foods can help a person get all of their essential vitamins and minerals without the added carbohydrate load. It may also help you to lose weight, if necessary.

Read on to see how you can stock your sugar free pantry.