Here are nine foods you can buy from these high-sugar categories that have cut out the sweet stuff naturally. A drizzle of sweet-spicy BBQ sauce can elevate grilled meats and veggies.

But most people don't realize that only a couple of tablespoons of this condiment rack up more sugar than three Oreo cookies! Instead of the typical additions of brown sugar, molasses, cane sugar, and corn syrup, organic Good Food For Good uses dates to add sweetness for just 2 grams of total sugar per serving of their BBQ sauce.

This woman-owned company also has a buy-one, feed-one model, so every jar purchased equals one meal donated to fight world hunger. Milk naturally contains sugar from lactose, to the tune of 12 grams of sugar in a typical 8-ounce glass.

And while this sugar is naturally occurring, not added, many people will find the option for a zero sugar, zero carb milk attractive. Maple Hill has removed the lactose through a proprietary soft-filtering process, so that each serving still contains the beneficial fats, calcium, and potassium normally in milk, but none of the sugar, resulting in a thick, creamy beverage.

It's perfect for pouring over cereal or adding to smoothies, which already contain plenty of sugar from other ingredients. You can't make kombucha without sugar. This fizzy-pungent probiotic beverage is made when a SCOBY a symbiotic colony of bacteria and yeast is mixed with tea and sugar, then left to ferment for several days.

The yeast and bacteria feed on the sugar, creating carbon dioxide those pleasant bubbles. While kombucha as a whole is lower in sugar compared to sodas, fruit juices, and other sweetened teas, the health conscious among us are always happy to scale back on as many grams of sugar as possible.

That's exactly what Revive set out to create with their popular sparkling beverage that comes in eight flavors, including Citrus Ginger, Strawberry Lemon, and Blackberry Grape.

The company also has a line of soda-mimicking kombuchas in flavors like Cherry Cola and Root Beer, which ring in at 5 grams of added sugars each. Made from oats, nuts, seeds, oil, and sweetener, granola is an energy-filled breakfast or snack that's often part of a healthful diet.

But granola can contain low quality oils that cause inflammation, along with loads of sugar. While other brands may lower the sugar content with stevia, monk fruit, or other sugar alternatives, Grandy Oats has instead reined in the sugar grams by using honey, but in lesser amounts than is typical.

The result is a full ½-cup serving that contains just 6 total grams of sugar for both the Classic and Honey Nut flavors. The company also offers a coconut based, grain-free granola that has only 4 grams of sugar per ¼ cup. Breakfast cereals are one of the top five sources of added sugars in the American diet.

So finding a great-tasting, lower-sugar option can make a big impact on your overall sugar intake, especially if you often turn to cereal out of convenience during the morning rush. Kashi has made a focused effort to improve their cereal products by reining in sugar content and supporting farmers who are transitioning their acreage to organic.

Kashi cereal flakes, toasted oats, whole wheat biscuits, crisps, and crunchy cereals all fall on the lower end of total sugars versus comparable cereals from other brands.

The Kashi Honey Toasted Organic Oat Cereal, for example, contains one-half to one-third less sugar than other honey-sweetened Os. Enjoying a square or two of dark chocolate is a popular way to satisfy a craving for sweets.

The bitterness of dark chocolate is credited with staving off more cravings for sweets, while also providing health-enhancing flavonoid s, as antioxidants and anti-inflammatories, along with fiber.

But when it comes to dark chocolate bars, you have many choices. Since the whole point of enjoying dark chocolate in moderation is to get that sweet taste without an excess of sugar, why not opt for the lowest added-sugar option—and one that tastes great? Theo Chocolate is ethically sourced and made from organic cocoa beans, organic cocoa butter, and organic cane sugar.

We all know that foods like ice cream, candy bars, cake, cookies, and soda pop contain added sugars, but did you know that sugar is also added to a wide array of foods you might not even consider sweet? Look in your pantry, and you might be surprised to find added sugar in pantry staples such as coffee creamer, ketchup, pasta sauce, peanut butter, bread, and crackers.

Even when we are trying to be health-conscious consumers, sugar can sneak its way into our diets. For a 2,calorie diet, that is about Yet, American adults consume an average of 17 teaspoons of sugar per day. This should not come as a surprise considering a ounce bottle of Coca-Cola contains a whopping 16 teaspoons of sugar!

From a nutritional standpoint, added sugars provide no health benefits; sugar does not contain fiber, vitamins, or minerals we need to be strong and healthy. Researchers are also discovering a link between high sugar consumption and attention deficit and hyperactivity disorder ADHD in children and adolescents.

The CDC defines added sugars as sugars and syrups that are added to processed foods or beverages. Naturally occurring sugars, on the other hand, are found in whole foods, such as vegetables, fruits, grains, and dairy products.

Foods that contain natural sugars provide essential nutrients for the body, whereas those with added sugars often do not. By checking the nutrition labels on foods you purchase, you can discover if a food item contains added sugar. The FDA requires that food manufacturers list these added sugars underneath Total Sugars.

Keep in mind that Total Sugars includes naturally occurring sugars, which is why you need to read the Added Sugars content underneath Total Sugars.

A helpful article from the FDA on how to read nutrition labels can be found here. You can also read the ingredient list and see if sugar has been added. Sugar can go by many different names — 56 to be exact! Some of the more common names for sugar you might see on an ingredient list include cane crystals, cane sugar, corn sweetener, corn syrup, corn syrup solids, crystal dextrose, evaporated cane juice, fructose sweetener, fruit juice concentrates, high-fructose corn syrup, honey, liquid fructose, malt syrup, maple syrup, and molasses.

Honey, maple syrup, and other pure sugars and syrups are not required by the FDA to be included under Added Sugars, but they must still include the percent Daily Value DV for added sugars on their labels.

These single-ingredient sugars are labeled in this manner so that it does not look like more sugars have been added to the product. It is important to note that while honey and maple syrup are naturally occurring sugars, when they are added to foods for sweetness, they are still contributing to your daily added sugar count.

Sugar substitutes, such as artificial sweeteners and sugar alcohols, have been marketed as a way to enjoy sweets without the added calories. But are they safe alternatives?

The FDA has approved the following artificial sweeteners: saccharin, aspartame, acesulfame potassium, sucralose, and neotame.

However, some studies have pointed to potential downsides of their use. In one study , as well as several others, both aspartame and sucralose were associated with significant rises in blood sugar levels after eating.

Additionally, another study recently came out showing that use of artificial sweeteners is associated with risk of type 2 diabetes. While enjoying a diet soda every now and then is fine, researchers warn consumers to not rely on artificial sweeteners to help with obesity or diabetes.

Sugar alcohols are different from sugar in that they contain fewer calories. Foods that contain sugar alcohols can be labeled sugar free. Sorbitol, mannitol, and xylitol are the most common sugar alcohols used by food manufacturers.

Research has shown that sugar alcohols can help prevent dental caries and lower caloric intake. Xylitol , in particular, has been shown to reduce dental plaque and harmful bacteria.

This is why you will find it in a lot of sugar-free chewing gum brands. However, consumption of sugar alcohols has been linked to some gastrointestinal disturbances. This may not occur in the case of everyone who consumes sugar alcohols, and some types may be better tolerated than others.

If you notice any gastrointestinal distress after consuming sugar alcohols, it may be wise to avoid them. Stevia is a sugar alternative that does not fall under an artificial sweetener or sugar alcohol. Instead, it is considered a novel sweetener. But the fact is fat is an essential nutrient. Not kidding.

Some of the key physiological roles that healthy fats play include. Fats to avoid on the no sugar diet include all vegetable oils other than olive oil. Vegetable oils are ultra processed industrial products high in inflammatory polyunsaturated fatty acids PUFAs.

Studies have found that vegetable oils are the third deadliest lifestyle factor, behind only heavy smoking and severe obesity.

Vegetable oils to eliminate from your no sugar diet food list include. Eggs are perhaps the most complete food on earth. This makes sense when considering that they contain every nutrient needed to grow an entire animal. If you want to up your egg game opt for pasture-raised eggs , which studies have found provide significantly more nutrients than conventional eggs.

Cheese, especially ripened varieties, are among the most underrated superfoods. Not only do cheeses provide a highly satiating combination of fats and proteins, they have a secret nutritional weapon known as bioactive peptides. Pecorino and blue cheese in particular, offer tens of thousands of these compounds.

One of these compounds is spermidine, which has even been found to have powerful age-reversing benefits. Full-fat yogurt is another no-sugar food that provides a healthy combination of fats, proteins, and probiotics. Seafood is an incredibly nutrient-rich no sugar food group.

If you were making a no sugar food list based on nutrient density alone, organ meats would be at the top. These overlooked morsels are loaded with B vitamins, vitamins A, E, K2 , D, and C, and various beneficial peptides only found in organ meats.

Beef liver and chicken liver provide substantial amounts of CoQ10, a powerful antioxidant and energy generator that supports heart health and may protect against ]cancer. Bone broth made from bone marrow is a fantastic source of collagen that helps repair the intestinal lining and supports joint health.

Cutting out sugars and focusing on this list of nourishing whole foods is a major step in reclaiming your metabolic health. By embracing this no-sugar diet food list, you can redefine your relationship with all of food, not just sugar. Take the plunge and enjoy more sustained energy levels, dramatically reduced inflammation, and an improved overall sense of well-being.

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Home Keto, Carnivore, Nutrition No Sugar Diet Food List We include products in articles we think are useful for our readers. By Liam McAuliffe Updated on December 28, Jonasson L, Guldbrand H, Lundberg AK, Nystrom FH.

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