Sugar Free Shopping List: What to Buy to Follow a Low Sugar Diet

Why Go Sugar Free?

Cutting out added sugars can provide powerful health benefits. From supporting weight loss to stabilizing energy and mood, reducing sugar intake offers advantages for many people.

A healthy sugar free diet limits sweets and instead focuses on whole, nutrient-dense foods. With some planning and preparation, creating tasty sugar free meals is entirely possible.

Having the right ingredients on hand makes following a low sugar eating plan much easier. Stock up on these items next time you go grocery shopping:

Produce

Filling your cart with fresh fruits and veggies is the foundation of any healthy sugar free shopping list. They provide fiber, vitamins, minerals, and antioxidants without added sweeteners.

Vegetables

• Broccoli
• Cauliflower
• Carrots
• Celery
• Cucumbers
• Lettuce
• Peppers
• Radishes
• Tomatoes
• Zucchini

Fruits

• Apples
• Berries
• Grapefruit
• Kiwi
• Lemons/Limes
• Melons
• Peaches
• Pears

Focus on fruits low on the glycemic index, like berries. Limit high sugar fruits like bananas, grapes, and mangos.

Fresh Herbs

• Basil
• Cilantro
• Mint
• Oregano
• Parsley
• Rosemary
• Thyme

Herbs add flavor and aroma while avoiding sweeteners. Great for dressings, marinades, and seasoning dishes.

Proteins

Protein foods are very low in sugar and keep you feeling fuller longer. Aim for clean, lean sources of protein.

Meat and Poultry

• Chicken breast
• Eggs and egg whites
• Flank steak
• Pork tenderloin
• Turkey breast

Go for hormone and antibiotic-free meat whenever possible.

Seafood

• Cod
• Halibut
• Salmon
• Scallops
• Shrimp
• Tuna

Fatty fish like salmon and tuna provide healthy omega-3 fats.

Plant-Based Proteins

• Beans
• Lentils
• Nuts
• Seeds
• Tofu

Beans, nuts, and seeds are excellent meatless protein sources without added sugars.

Dairy and Eggs

Milk, yogurt, cheese, and eggs can be part of a healthy sugar free eating pattern in moderation. Stick to unsweetened varieties.

Dairy

• Greek yogurt
• Kefir
• Milk
• Cheese

Choose plain, full-fat dairy items rather than low-fat ones with added sugar.

Eggs

• Chicken eggs
• Egg whites

Eggs provide protein, vitamins, and minerals. Egg whites remove the fat and cholesterol.

Whole Grains

Whole, minimally processed grains deliver more nutrients than refined varieties. Sparingly use those without added sugars.

• Amaranth
• Barley
• Brown rice
• Buckwheat
• Farro
• Millet
• Oats
• Quinoa

Look for 100% whole grain with at least 3g fiber per serving. Limit sweeter grains like corn.

Fats and Oils

Healthy fats promote satiety and provide essential fatty acids. Focus on plant-based and cold-pressed oils.

• Avocado oil
• Coconut oil
• Extra virgin olive oil
• Flaxseed oil
• Nut oils
• Olives
• Seeds

Nuts, seeds, avocados, and plant oils are nutritious zero sugar options.

Natural Sweeteners

In moderation, some natural sugar substitutes can satisfy a sweet tooth while providing nutrients.

Stevia

Stevia leaf extract has zero calories and carbs. Sweeter than sugar with no bitter aftertaste.

Monk Fruit

Monk fruit sweetener contains antioxidants. Has fruity taste and works well for baking.

Erythritol

Erythritol is a sugar alcohol that provides sweetness without spiking blood sugar.

Coconut Sugar

Coconut sugar has a lower glycemic impact than regular sugar. Contains nutrients like iron, zinc, and potassium.

Use sweeteners sparingly. Many processed low-calorie sweeteners may negatively impact gut health.

Seasonings and Condiments

Herbs, spices, vinegars, mustards, and low-sodium condiments allow you to flavor food without sugary additions.

Herbs and Spices

• Basil
• Black pepper
• Cayenne
• Cinnamon
• Crushed red pepper
• Cumin
• Curry powder
• Ginger
• Oregano
• Paprika
• Parsley
• Rosemary
• Thyme

Condiments and Vinegars

• Balsamic vinegar
• Dijon mustard
• Hot sauce
• Lemon juice
• Lime juice
• Red wine vinegar
• Salsa
• Tamari or coconut aminos

Use herbs, spices, vinegars, mustards, and low-sodium condiments to add zest and tang without sweetness.

Beverages

Stay hydrated and satisfy thirst with unsweetened drinks. Herbal teas, water, seltzer, and coffee shine.

Water

Plain water is sugar free and hydrating. Jazz it up with fruit slices or herb infusion.

Unsweetened Tea

Green, black, oolong and herbal teas contain zero sugar and provide antioxidants.

Seltzer Water

Seltzer, club soda, and mineral water offer hydration without sweetness or calories.

Coffee

A piping hot black coffee supplies caffeine without the sugar crash after.

Avoid sugary sodas, juices, sports drinks, chocolate milk, and sweetened coffees like lattes.

Snacks

Having go-to sugar free snacks prepares you for cravings between meals. Keep these on hand:

• Apple slices
• Berries
• Carrots
• Celery sticks
• Cottage cheese
• Cucumber slices
• Edamame
• Hard boiled eggs
• Nuts
• Popcorn
• Sugar snap peas
• Yogurt

Fresh fruits and veggies, nuts, seeds, cheese, and other protein sources make nutritious sugar free snacks.

Sugar Free Shopping Tips

Keep these tips in mind when compiling your sugar free grocery list:

• Read labels - Check for added sugars, including ingredients ending in "-ose"
• Prioritize perimeter - Shop produce, protein, and dairy sections first
• Downsize sweets - If buying treats, get mini sizes or single servings
• Seek out substitutions - Find lower sugar versions of favorite condiments and snacks
• Hydrate healthfully - Skip sugary juice and soda and instead go for sparkling water, tea, coffee

With a well-stocked sugar free pantry and fridge, youll have all the ingredients needed to whip up nourishing, flavorful meals and snacks.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.