When you start a sugar free diet or you do a 1 week sugar detox, it is important to bin the foods that are high in sugar and go shopping. I’ve put together a sugar free shopping list. These are products that do not contain added sugars and that you should definitely keep in your pantry when starting a sugar free diet.
The ultimate no sugar shopping list
Whether you are looking for grocery list for a sugar detox or a sugar free food list to kick-start your new sugar free diet, these food items without sugar will do the job. If you are looking for a list of foods for diabetics, you can take inspiration from these items as well.
The items on this low sugar grocery list will support your new healthy sugar free diet, satisfy your appetite, fight hunger and sugar cravings and keep the temptation to eat the wrong foods at bay.
1. Lots of fresh vegetables and fruits
It is important to stock your pantry with plenty of fresh veggies and fruits. Vegetables especially should be at the basis of a healthy diet. They also make for a great sugar free snack, for example raw broccoli or bell pepper slices with home-made hummus or sun-dried tomato pesto. Almost everybody likes fresh fruit. While it does contain natural fruit sugar and should be eaten in moderation, fruit is still a very healthy snack and should be on the top of your sugar free shopping list, especially if it keeps you away from eating candy or other snacks with added sugars. Make sure you buy plenty of those things that you absolutely love. I try to always have plenty of avocados, bananas, apples, berries and kiwis at home.
2. Nuts and seeds
Nuts and seeds contain plenty of healthy fats and protein. They provide you with lots of energy while not raising your blood sugar my more than a minimal amount. Because of their high fat content, they fill you up and prevent you from getting hungry. This is why it is important to put these healthy sugar free snacks on your no sugar shopping list. Nuts and seeds also contain many vitamins and minerals. Be sure to buy raw nuts and seeds without added salts and seasoning. Some nut mixes are even coated in different types of sugar. When shopping for nuts, go for raw almonds, walnuts, Brazil nuts or pecans.
Oatmeal is a great whole grain source of fiber and carbohydrates. It satisfies your appetite for a long time and gives you energy for hours to come. When I am hungry and looking for a sugar free meal, I often prepare some oatmeal with soy milk or almond milk, fresh fruits, nuts and cinnamon. I also eat oatmeal with nuts and fruits for breakfast every morning and it usually keeps me filled up until lunch time.
4. Sugar substitutes and sweeteners
Sugar substitutes and natural sweeteners such as xylitol, stevia and erythritol can be useful, especially at the start of your sugar detox or new sugar free diet. They should therefore be high on your sugar free shopping list. Especially if you come from an unhealthy and sweet diet, you might find it hard to get used to foods that don’t contain sugar. This is where sugar substitutes like erythritol, xylitol and stevia can come in handy. If you don’t enjoy your coffee without sugar for example, add some stevia for sweetness. Sweeteners might prevent you from relapsing. The longer you keep to your sugar free diet, the less you will probably need sweeteners.
5. Frozen vegetables and berries
One reason many people consume unhealthy snacks is because they lack the time or energy to cook or even to go to the shop and buy fresh vegetables and fruits. This is where frozen vegetables and fruits, such as berries, can be a life-saver. We have to make it easy for ourselves to eat foods that have no sugar. If you add frozen berries and vegetables to your grocery list, you can be sure that you always have a sugar free option when you are hungry, even when you don’t have the time to go shopping or that last vegetable or fruit that you had in your kitchen has just passed away. Plus, frozen vegetables and fruits are loaded with healthy nutrients, easier to prepare than their fresh versions and are usually pre-cut. For example you can try to prepare this tasty mango raspberry ice cream.
6. Eggs, tempeh and tofu
Your sugar free shopping list should definitely feature three nutritious, tasty and versatile low carb foods: eggs, tempeh and tofu. These are also very important foods for a diabetic grocery list. All of these three can be eaten as a meal of their own. Often when I feel hungry I make scrambled eggs or their vegan counterpart: scrambled tofu. Tempeh is a fermented type of tofu which has a distinct taste and many health benefits. Eggs, tempeh and tofu can be kept for weeks in the fridge and can be transformed into a healthy zero sugar meal or snack within minutes.
7. Whole grains and legumes
Be sure to stock up on whole and healthy grains, like brown rice, whole wheat pasta and quinoa. You can also put whole grain bread on your sugar free shopping list, but be sure to check that your bread is 100% whole grain and sugar free. Most bakery and supermarket bread contains refined carbs and added sugars, which might appear under different names like dextrose, invert sugar syrup or grape juice. When in doubt, it’s best to buy a bread maker and whole wheat flour and bake your own bread. When starting a sugar free diet, it is also important to eat lots of legumes, like lentils, beans and chickpeas. These are healthy sources of carbohydrates and protein. You can also use them to make hummus or sugar free pates.