The handy sugar free foods list below will help guide you to eating sugar free. Generally you can eat almost any whole food (veggies, fruits, whole grains, beans, nuts/seeds, proteins) – but just remember to always read labels when looking for sugar free foods. Some pre-packaged foods (frozen or not) can contain sugar. Some things might surprise you – things you thought were sugar free, will contain sugar in the ingredients – or a derivative of sugar. Use this guide to learn 59 words for sugar – so you’ll know what to look out for in ingredients.
If you’ve got a sweet tooth, great sugar alternatives are:
- Olive oil
- Coconut Oil
- Avocado Oil
- Coconut Butter
- Cocoa Butter
- sunflower oil
- safflower oil
- sesame oil
- peanut oil
- canola oil
- fish oil
- Macadamia Oil
- MCT Oil
- Fatty Fish
Low Carb/No Sugar Condiments & Spices:
- All Natural Stevia Powder (sugar-free sweetener alternative)
- Monk Fruit (sugar-free sweetener alternative)
- hot sauce (any without added sugar)
- soy sauce
- cream cheese
- salsa (make sure no sugar is added)
- chili powder
- curry powder
Low Carb & High Fat Nuts
- Brazil Nuts
- Macadamia Nuts
Moderate Carb & High Fat Nuts
High Carb Nuts
Beef – Ground beef, roasts, steak, and stew meat.
Bacon/Sausage – Always check for added sugars, or cured in sugar – skip these.
Eggs – scrambled, hard/soft boiled, poached and fried are all good ways to cook an egg. Free-range is best.
Fish – catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Wild-caught is best, and the fattier the fish, the healthier it is for you on the keto diet.
Nut butter – A great alternative source of protein. Almond butter, peanut butter, sunflower seed butter, cashew butter, etc. Always shop for natural nut butter without added sugar.
Organ meats – kidneys, tongue, heart and liver. These contain high amounts of nutrients.
Poultry – Chicken, turkey, duck, quail, pheasant, goose, or other wild game.
Pork – Ham, pork chops, pork loin, ground pork and tenderloin. Avoid any with added sugars.
Shellfish/Seafood – Squid, shrimp, clams, lobster, oysters, crab, scallops and mussels.
Other meats/proteins – Veal, goat and lamb.
Vegetarian/Vegan protein sources: Tofu, tempeh, beans (no added sugars), legumes, lentils.
Low Carb Vegetables:
- swiss chard
- any dark leafy greens
- green bell pepper
- brussels sprouts
NOTE: Other Vegetables are fine to have, the above just contain the lowest sugar counts.
Lowest Carb Fruits:
- coconut (meat)
NOTE: Other Fruits are fine to have, the above just contain the lowest sugar counts.
Low Carb Snack Ideas:
- Celery with peanut butter
- Popcorn (fresh popped)
- Edamame (soybeans)
- Baby carrots
- Greek yogurt
- cottage cheese
- cold cuts (ham might contain sugar – always read labels)
- veggies dipped in cream cheese, guacamole or salsa
- roasted veggies
- veggie chips
- pickled vegetables (non sweet)
No Sugar Drinks:
- sparkling water
- coffee (black)
- tea (plain, no added sugar)
- club soda
- coconut water
Foods to Avoid on Sugar Free Foods Diet:
Sugar Free foods list of foods you should skip/avoid for best results. ALWAYS READ LABELS (on these foods especially).
- anything sugary, any sweets
- sugary drinks like soda or juice
- pre-packaged frozen foods
- canned foods
- boxed foods
- truvia is a sugar free substitute, however – always read the label on this brand as some of the products they make contain sugar also. I recommend trying MONK FRUIT SWEETENER instead.