What Are the Best Foods for a Low-Sugar Diet?

When starting a low-sugar diet, you’ll want to replace added sugar with foods that are naturally sweet like some fruits, vegetables, natural dairy, whole grains, and spices. You’ll also want to incorporate foods that are rich in fiber, protein, and healthy fats to help prevent food cravings and help stabilize your blood sugar spikes. Here are the food categories you’ll consume more of, and some of our favorite examples to stock up on at the grocery store.

High-Fiber Fruits

These are some of our faves, but the method of choosing which fruits looks best to you at the grocery store or farmer’s market works too (because blueberries in the dead of winter aren’t always so enticing).

Apples
Avocados
Blackberries
Blueberries
Coconut
Cranberries
Oranges
Pears
Pomegranate
Raspberries

High-Fiber Vegetables

Really though, any vegetable is a good option on a low-sugar diet.

Artichoke hearts
Butternut squash
Broccoli
Cauliflower
Fennel
Green peas
Kale
Parsnips
Spaghetti Squash
Spinach
Sweet potato
Swiss chard
Zucchini

Herbs and Spices

You don’t need to rely on sweeteners to add flavor to your meals. Take full advantage of your spice rack and fresh (or dried) herbs, and start experimenting.

Allspice
Cinnamon
Chili
Cumin
Ginger
Nutmeg
Paprika
Thyme
Rosemary
Vanilla

Dairy and Nondairy

Look out for those sneaky added sugars in dairy and nondairy products, but if you go for plain, you should be in the clear.

Almond milk
Cashew milk
Cheeses
Coconut milk
Coconut yogurt
Dairy milk
Greek yogurt
Kefir
Skyr

Whole Grains

This might come as news to you, but carbs actually aren’t the devil. Just make sure you’re reading labels to avoid grain products that contain added sugars.

Barley
Brown Rice
Buckwheat
Farro
Millet
Oats
Quinoa
Wild Rice Oats
White Rice

High-Protein Foods

If you stay away from super-sugary sauces, you can bet lean proteins are typically low in sugar.

Beans
Beef tenderloin
Chicken breasts
Legumes
Salmon
Shrimp
Tofu
Tuna

High-Fat Foods

For a great low-sugar snack, grab a handful of nuts or load up a smoothie with nut butter or seeds.

Almonds
Cashews
Chia seeds
Flaxseeds
Hemp hearts
Pumpkin seeds
Pistachios
Nut butter

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