35 Best Low-Sugar Foods to Satisfy Every Type of Craving
Sweet, spicy, savory or creamy — we've got you covered.
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When you're on a low-sugar diet, it's important to take a close look at what you're snacking on. Something that might seem good for you could be loaded with added sugar that can derail your whole day. That's why we've come up with a list of the best low-sugar snacks on the market. These goodies combine protein, fiber and good-for-you fat without loading you up with the added sugar found in many processed foods and desserts. We’ve made sure that each of our picks fall in the single digits range for added sugar — meaning none contain more than 8 grams per serving.
We've also got some tips to help you the next time you head to the supermarket. First, look for snacks made with a real, whole food as the first ingredient (e.g., a packaged snack that lists "apples" instead of fruit juice puree, fruit concentrate or syrup).
Next, make sure it's as low in total sugar as possible compared to others on the shelf, and that sugar isn’t the first or second ingredient. Sneaky names for added sugar include: brown rice syrup, agave nectar, honey, maple syrup, corn syrup, high-fructose corn syrup, invert sugar, cane sugar, evaporated cane juice, molasses, caramel and glucose or glucose syrup.
Last, if you’re choosing a dairy or fruit-based snack, look for versions labeled "plain, unsweetened" instead of "original" flavor. The latter is meaningless unless the original really has zero grams of sugar added to it or there’s no sugar moniker in that ingredients list.
In general, fresh or frozen fruit or unsweetened and canned produce is always a great bet, especially when paired with nuts, seeds, and legumes to give you a hit of both protein and fiber, which will help you stay satisfied and energized, longer. To help you out, this list contains prepackaged snacks as well as easy snack ideas you can make at home.
Want to tame your sweet tooth? Join our exclusive GH+ Club to unlock access to Good Housekeeping's 21-day sugar detox plan, which will ease you out of your sugar cravings and help you form a healthy relationship with the sweet stuff.
These chickpea-based tortilla chips pack tons of flavor and nutrients. Even better, a 1-ounce serving provides 3 grams of fiber, 3 grams of protein and just 1 gram of sugar.
Get a protein boost (14 grams!) without a sugar crash — each of these bars has just 5 grams of sugar. It gets a creamy flavor from nut butter and protein from whey.
The original on-the-go cheese bite is a classic for a reason. Babybel minis will give you a little energy boost and help curb sugar cravings between meals. One piece contains 5 grams of protein an no sugar at all.
Prunes are way tastier than you probably realize. They’re naturally sweet (no added sugar!) and filled with fiber and antioxidants. They also pair perfectly with a few walnuts or olives or a slice of grapefruit or Manchego cheese.
Carrots with ranch dip
An oldie but a goodie, carrots have lots of fiber and nutrients like beta-carotene. A little dollop of ranch dressing will serve up a flavor kick and a little fat to help you feel full.
Bored of your usual salty treats? These light and yummy bites come in green pea and black bean varieties. The three pictured here all contain 1 gram or less of sugar per serving.
These bars come in fun flavors like apple cinnamon, acai berry and banana nut. Plus, each one is just 100 calories and has only 3 grams of sugar.
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If you loved string cheese as a kid, you’ll love these cheese sticks from Sargento. They’re the grown-up version of that travel-friendly cheese. One stick has 5 grams of protein and no sugar.
“This treat tastes like a yummy oatmeal cookie and only has 7 grams of sugar total for two cookies,” says Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., registered dietitian nutritionist at Good Housekeeping. “I love the soft, chewy texture.”
Grapefruit
Grapefruit provides all the antioxidants of citrus fruits in a heartier, juicier form. Plus, it’s a low-glycemic index fruit, which means it’ll have less of a blood-sugar-raising effect. Pair a half grapefruit with a 1-ounce piece of cheese (like a stick of string cheese) for an even more filling snack.
RELATED: The 9 Healthiest Low-Sugar Fruits You Should Be Eating
“Vegan probiotic sources can be hard to come by, but this vegan and non-GMO Project Verified choice has a traditional chewy fruit bar flavor and probiotics to support gut health,” says Sassos.
Pistachios are a great source of fiber and protein. Cranberries, blueberries and coconut add some sweetness to these bites. A two-bite serving will give you 4 grams of fiber, 5 grams of protein and 8 grams of sugar.
If you haven’t heard of sorghum yet, get ready! This grain is becoming popular as a snack food, especially among popcorn lovers. None of the three varieties shown here contain any sugar.
Hard-Boiled Eggs
A plain, hard boiled egg may sound like a snooze, but since you can make 'em in bulk and season to taste, these are one of the easiest, most nutritious snacks you can have! Each egg packs up to 8 grams of protein, plus key nutrients like choline and beta-carotene, which are crucial for heart health and immunity. Sprinkle a little Everything But the Bagel Seasoning on it for a salty flavor kick.
SkinnyPop Cinnamon & Sugar Popcorn Mini Cakes
“This is a staple in my home!” says Sassos. “They have the perfect touch of cinnamon spice and are free from artificial ingredients.” One serving (20 "cakes"!) has 3 grams of protein, 4 grams of fiber and 3 grams of sugar.
Real Food from the Ground Up Butternut Squash Stalks, Cinnamon
Cinnamon gives these “straws” a hint of sweetness without the need for tons of sugar. There are only 3 grams of sugar per serving.
Hummus with vegetables
Hummus is made of chickpeas so it has lots of fiber and it goes well with nearly any veggie: cucumber, celery, carrots and bell pepper are favorites.
The right biscotti can be a healthy treat. “These are crunchy, lightly sweet and delicious!” says Sassos.
When you need a bold flavor, Peatos have you covered. Choose from classic cheese, fiery hot, zesty ranch, classic onion and fiery onion.
These air-popped triangle-shaped barbecue chips are made from teff, a protein-rich grain. Each serving touts 5 grams of protein and just 2 grams of sugar.
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