Sugar-Free Diet

A sugar-free diet can be helpful for anyone who is addicted to sugar, experiencing constant sugar-cravings, or is wanting to do a sugar-detox. All forms of sugar are excluded on a sugar-free diet, including natural sweeteners. If you would like to only eliminate cane sugar from your diet, choose cane sugar-free only when setting up your diet profile.

Sugar-Free Diet Safe with Modifications

Here are some recipes you can modify.

What is a Sugar-Free Diet?

A sugar-free diet removes all forms of sugar from the diet for a period of time to be able to track changes in symptoms. This diet excludes both natural sweeteners and processed sugars. Fresh dates, stevia, allulose, mashed bananas and other fruits are all ok on a sugar-free diet. If you are wanting to greatly reduce natural fruit sugars as well, then refer to a low-carb diet or keto diet

If you are experiencing these symptoms or conditions, then a sugar-free diet may be right for you:

  • Blood sugar imbalances
  • Mood swings
  • Depression
  • Lethargy
  • Weight gain
  • Weight loss resistance
  • Low blood sugar
  • Feeling shaky
  • Inability to concentrate
  • Sugar cravings

What can I eat on a Sugar-Free Diet?

Focus on creating meals and snacks from whole foods while on a sugar-free diet. If you are working to balance blood sugar highs and lows then it is very important to start your day with a nutrient-dense high-protein and fat breakfast. This will help to reduce your sugar cravings throughout the day and balance your blood sugar. This of scrambled eggs and kale with sliced avocado on top and crumbled feta for breakfast; or try a homemade breakfast sausage with sautéed greens and a small scoop of leftover cooked black rice on the side. These Mediterranean Egg Cups with a cup of green tea make an excellent breakfast as well. Make a big batch on the weekend and reheat for breakfasts on busy mornings. 

Foods excluded on a sugar-free diet:

  • cane sugar
  • powdered sugar
  • coconut sugar
  • sucanat
  • maple syrup
  • maple sugar
  • honey
  • agave nectar
  • corn syrup
  • molasses

Foods to replace sugar in baking and cooking:

  • stevia
  • allulose
  • monk fruit sweetener
  • mashed bananas
  • pureed frozen fruit
  • pureed cooked beets
  • shredded carrots
  • unsweetened applesauce
  • freshly squeezed orange juice
  • dried apricots
  • fresh dates

How do I start a Sugar-Free Diet? 

  1. Sign up today to become a member to this site. 
  2. When setting up your User Profile, choose Sugar-Free, and then add any other food allergens you may have.
  3. Go to the Recipe Search page and search for meals and desserts to add to your meal plans.
  4. New sugar-free recipes are added weekly to this site so you'll always have something to look forward to. 
  5. Join our Nourishing Meals Community Facebook Group to get notified with new recipes and more! Everyone is welcome.