Fit & Fed

By Steph

Sugar-Free Challenge Food List

Here’s a quick-reference (not fully inclusive) list of foods to focus on, foods to avoid, as well as those that I suggest limiting. Print this out and put it on your refrigerator for reference if that helps.

I’ve also included a list of foods that commonly have hidden added sugar. Be sure to read labels any time you buy a processed food (on the list or not) at the grocery store – you’d be surprised at all the sugar that is snuck in!

Foods to Focus On:

  • All meats (eggs, beef, chicken, turkey, lamb, bison, pork)
  • All seafood (fish, crab, lobster, scallops, shrimp)
  • Non-starchy vegetables (artichokes, asparagus, avocado, beets, bok choy, broccoli, brussels sprouts, carrots, cauliflower, cabbage, celery, cucumber, green beans, kale, lettuce, onions, spinach)
  • Nuts & seeds (almonds, Brazil nuts, cashews, macadamia, peanuts, pecans, pumpkin, sesame, walnuts, nut butters without added sugar)
  • Whole grains (barley, buckwheat, farro, quinoa, oats, brown & wild rice)
  • All spices & herbs (cacao powder, cayenne, chili powder, cinnamon, ginger, maca powder, oregano, paprika, turmeric, vanilla etc.)
  • Fats & oils (avocado, butter, ghee, flax, olive, sesame, walnut)
  • Unsweetened beverages (coffee, nut milk, tea, water)
  • Unsweetened condiments (coconut aminos, oils, vinegars, etc. – see packaging ingredients to check for added sugar)

Foods to Avoid:

  • Added sugars (agave, cane sugar, coconut sugar, honey, maple syrup, molasses)
  • Desserts (cookies, cakes, candy, brownies, etc.)
  • Alcohol (all kinds)
  • Sweetened teas & juices
  • Sodas (optional but recommended to avoid sugar-free or diet versions)
  • Sugar-alternatives (monk fruit, stevia, artificial sweeteners) – optional, but recommended

Foods to Limit (to 1-2 servings per day):

  • Starchy vegetables (white potato, squashes, sweet potato, yams)
  • Fruits & unsweetened fruit juice (apples, banana, berries, cherries, figs, grapes, kiwi, mango, orange, papaya, peaches, pears, pineapple, plums, prunes, unsweetened dried fruit)
  • Simple carbohydrates (cereals, pretzels, popcorn, white rice, white flour, white bread, white pasta)
  • Dairy products – unsweetened (cheeses, cottage cheese, cream, milk, yogurt)

Common Hidden Sugar Sources:

  • Breads & cereals
  • Canned & deli meats
  • Canned & packet soups
  • Chewing gum
  • Condiments (i.e. ketchup, mustard, soy sauce)
  • Nut butters
  • Packaged snacks (chips, pretzels, etc.)
  • Prepared meals (frozen, canned, restaurant food)
  • Salad dressings
  • Sauces & gravies
  • Yogurts & other dairy products