In recent days, many people, especially Americans consume more than 22 teaspoons of additional sugar every day that is more than the recommended limits of 6 teaspoons per day for men and 9 per day for women. Fact is, limiting the influence of the sweet tooth on your current diet could significantly boost your overall health. Fortunately, there are a lot of tasty and healthy low sugar foods available so you can take advantage of to create a low-sugar diet. Here, VKool is glad to introduce to you a full list of low sugar foods and snacks, allowing you to create your own tasty, healthy low-sugar diet plan easily.
I. Low Sugar FoodsTo Eat
1. Fruits And Vegetables
Fruits and vegetables have some naturally happening sugars; nevertheless, the benefits from the antioxidants and vitamins and phytochemicals in plant foods far outweigh the minor amount of sugar within them. Some types of fruits have greater effects on blood sugar levels than others. In fact, fruits with their high impact on blood sugar contain bananas, raisins, watermelon, while high sugar vegetables contain parsnips and beets. If you concern about the sugar levels in fruits as well as vegetables, then consume those dark leafy greens, and cruciferous vegetables, or berries and melons.
2. Whole Grains
Whole grains, one of the most common low sugar foods available, include valuable dietary fiber. Fiber is a kind of dietary carbohydrate, similar to starches and sugar, but it has no harmful effect on blood sugar. The human body does not absorb fiber from whole grains; thus, your blood glucose levels will remain while you consume fiber. Upon eating foods including whole grains, you should check the labels for added amount of sugar and choose those that are 100% whole grain. For example, in order to decrease the sugar in your current diet, it is necessary to choose those steel-cut oats over those sweetened granola, or choose whole grain toast as opposed to bran muffins.
3. Soy And Animal Protein
The majority of plant and animal protein are either low in sugar or sugar free. Eggs, fish, beef, and pork are naturally sugar free. To decrease the content of sugar in meat, you should choose raw meats that have not been injected or marinated with a plumping solution. Also, you need to avoid those cured meats such as sausage or bacon, which might include sugar. Besides, deli meats are also regularly injected with a glucose/sodium solution with the aim of flavoring. Therefore, if you want to avoid sugar, it is important to cook as well as slice the meats rather than buy those which are precooked or sliced in the deli. Almost unflavored sources of soy protein, such as textured vegetable protein and tofu as well, are low in sugar. Remember to avoid marinated soy.
Walnuts are considered as great low sugar foods to eat and also considered as alternatives to those sugary snacks like candy, soda, and baked goods. In addition, walnuts are also high in healthy polyunsaturated and monounsaturated fats. The dietary fiber and healthy fats in nuts such as walnuts could lower the“bad”cholesterol – LDL cholesterol and decrease the risk of heart disease. Thus, you should consume 2 oz. of walnuts each day to see the benefit. Choose walnuts which are free from added sugar to warrant that they still remain your low-sugar snack option. Furthermore, other healthy nuts contain chestnuts, almonds, or Brazil nuts.
5. Sunflowers Seeds
Though sunflower seeds are tiny, they are really big when it comes to nutrition. Similar to nuts, sunflower seeds are rich in healthy fats as well as protein, and also low in carbohydrates. So, this is exactly the ideal nutrition ratio for a healthy snack which is also friendly to diabetics. Moreover, sunflower seeds are also high in magnesium which is a mineral that might in controlling of blood sugar levels. Just choose unsalted seeds in order to keep the sodium levels down.
This type of fruit is low in sugar content. Thus, it could be used to replace those sugar fruits such as oranges and bananas in your current diet. On the other hand, avocados are also rich in “good fats” which can assist you in combating heart disease. Eat avocados in sandwiches, in casseroles, or in low-sugar guacamole.
7. Cottage Cheese
Those dairy products are packed with necessary nutrients such as calcium and vitamin D which can build strong bones and reduce the risk of osteoporosis. Nevertheless, a lot of dairy products such as kefir and yogurt are rather high in sugar. A quarter of cup of serving of low-fat cottage cheese include less than 2 grams of sugar. You could cottage cheese as a low-sugar snack or as a source of protein at breakfast. Flavor the cottage cheese with low-sugar cereal or cinnamon.
II. Low-Sugar Snacks
1. Part-Skim String Cheese
This snack is so perfect for you on-the-go snacking. Just one stick of this snack is jam packed with calcium and protein. Besides, this snack contains a minimal amount of carbohydrate so this snack is hardly affects the blood sugar levels.
2. Hard-Boiled Eggs Whites
You can choose to snack on 4 hard-boiled eggs whites to improve your energy and keep its going between meals. As eggs whites offer high-quality protein, thereby they impact nothing on your blood sugar levels. Additionally, boiling eggs just takes from your several minutes, and they could be easily stored in the refrigerator, making them a good choice of snacking.
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3. Turkey Or Ham Lettuce Wraps
Wrap two ounces of turkey or lean ham in crispy, fresh lettuce to create a delicious combo that will satisfy your hunger and enhance your own energy levels.
4. Peanut Butter With Celery Sticks
Peanut butter offers protein that can satisfy your appetite and is also a great source of healthy fat- monounsaturated fat. From now, you can enjoy low-calorie, crunchy celery sticks with one tablespoon of peanut butter. This provides you 100 calories and 4 grams of carbohydrates.
5. Corn Bread Bites
Bite-size cornbread muffins are considered as hearty little snacks. Another choice is to serve them with soup or chili. For more heat, you could add chopped jalapeno peppers to the snack.
6. Marinate Spanish Olives
Coriander seeds, herbs, sherry vinegar give Spanish olives an amazing flavor. This snack could be made and stored in your fridge for up to one week.
7. Soft Pretzels
Another one in the list of low-sugar foods and snacks you can enjoy is soft pretzels. Accompany with honey mustard, yellow mustard, or melted low-fat cheese for dipping.
All types of nuts include the highest levels of phytosterols which are natural plant compounds that can lower cholesterol. Also, they are a good choice of many people when it comes to weight loss. 25 pistachio nuts will provide you with 100 calories. One more thing, this pistachio can help you lose weight as while eating you have to eliminate the shells, thereby slowing down your eating.
9. Soy Crisps
Do you want to look for an alternative to those common fat-high snacks like potato chips? Then, go for like baked soy crisps. Fact is, they contain satisfying crunch and low in fat and calories, yet they still consist of a nutritional punch as there are high contents of fiber and protein in this type of snacks. Before buying any soy crisp, you had better check the labels carefully as several brands often offer gluten-free and calcium-fortified flavors.
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Edamame or also known as green soybeans consist of fiber-rich, high quality carbohydrate protein, and heart-healthy omega-3 fats which is a winning trio which allows you to keep blood sugar steady. Purchase them in a pod and microwave or steam a cup them, snap them open, and then pop them in the mouth – yum.
11. Veggies With Hummus Or Guacamole
The combination of guacamole (a heart healthy pick) and hummus (made from the high fiber chickpeas) makes delicious snacking dips. To take advantage of this low-sugar snack, you can consume a quarter cup of with sliced vegetables for your upcoming mid-afternoon pick-me-up.
12. Cheese With Rice Cake
To create one of the most tasty low-sugar foods and snacks, you can top a low-calorie cake with one single slice of decreased-fat or fat-free cheese. The cheese will add protein to keep you naturally satisfied, and the whole snack is still pretty low in carbs, making this great option for those dieters with diabetes.
13. Cream Cheese And Celery Sticks
Cream cheese, though is not as rich in protein as cottage cheese or peanut butter, it is a spreadable, soft cheese that could be considered as a satisfying addition to a snack of celery sticks. In reality, regular cream cheese is so high in fat, so you had better choose a decreased-fat brand and limit your portion to 2 tablespoons.
14. Peanut Butter And Apple
This is another great snack that could be rapidly assembled by slicing an apple and topping it with a tablespoon of peanut butter. It is high in fiber, protein, and plenty of taste in all bites.
15. Almonds And Oranges
To get an energy boost, this snack achieves an A plus. Oranges supply people with high water content and they also are more soluble fiber than other fruits. On the other hand, ten almonds make a good snack-sized portion, delivering a nutritious package of protein, fiber, and heart-healthy unsaturated fats.
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