What you Can (and Can’t) Eat on A Sugar Free Diet

Have you ever contemplated going on a sugar-free diet? Or maybe you’ve heard of sugar-free eating and want to know more.

Either way, it’s a healthy lifestyle choice that can work wonders for your health, energy levels, and even your weight. To help you figure out how to go sugar-free, here’s a comprehensive guide to sugar-free diet plans. 

What Is a Sugar-Free Diet?

A sugar-free diet is one that eliminates all forms of added sugar, including syrups, juices, and processed baked goods. It’s based on whole foods like fruits, vegetables, whole grains, lean proteins, nuts and seeds, and healthy fats.

It also eliminates most sugar alternatives such as honey, maple syrup, agave, and artificial sweeteners. A sugar-free diet isn’t a “sugar detox,” which eliminates sugar for a brief period of time, and allows for the reintroduction of sugar. A sugar-free diet is a full switch to a life without added sugars. 

Benefits of a Sugar-Free Diet

There are many benefits to going sugar-free, both short-term and long-term. For starters, it can help you to reduce cravings and regulation your appetite.

Eliminating added sugar can also result in more stable energy levels throughout the day, and improved focus and concentration. It can also help you to lose weight, as added sugar is usually found in high-calorie “empty” foods that are devoid of nutrients.

Last but not least, eliminating refined and processed foods reduces your overall exposure to chemicals and artificial ingredients, which can be beneficial for your health. 

What to Eat and Avoid On A Sugar-Free Diet

So what exactly should you eat when you’re following a sugar-free diet plan? Here’s a breakdown of what to include in your diet and what to avoid: 


  • Whole grains – such as quinoa, oats, brown rice, and wild rice 
  • Lean proteins – such as beans, lentils, unsweetened dairy products, fish, and vegetarian proteins 
  • Healthy fats – such as extra virgin olive oil, coconut oil, nuts, and seeds 
  • Vegetables – including leafy greens, cruciferous vegetables, root vegetables, and more 
  • Fruit – choose fresh, seasonal fruit and limit dried fruit 


  • Refined sugars – anything white, brown, processed, or liquid 
  • High-fructose corn syrup and artificial sweeteners – agave, honey, maple syrup, etc.
  • White flour-based products 
  • Processed and packaged foods and snacks 

How to Meal Prep a Sugar-Free Diet 

Meal prepping is essential when it comes to following a sugar-free diet plan, as it ensures that you always have healthy, sugar-free options on hand. Here are some tips for making meal prepping for a sugar-free diet plan a breeze: 

Plan Ahead

Planning is crucial for a successful meal prepping session. Think about the meals you’ll be having for the week, and the ingredients you need to buy. This will help you avoid any last-minute runs to the store or unhealthy takeout. 

Choose Healthy Recipes 

When it comes to meal prepping for a sugar-free diet plan, you’ll want to make sure to include plenty of nutritious whole foods, like protein, fiber-rich vegetables, and healthy fats. 

Choose Variety 

Avoid getting stuck in a food rut by adding variety to your meal prepping routine. Remember, there are plenty of delicious sugar-free recipes out there, so find a few that you like to make things interesting. 

Stock Your Pantry 

Having a well-stocked pantry with staple ingredients will make meal prepping much easier. Items like canned beans, nuts and seeds, dried lentils, and whole grains are a great way to make nutritious sugar-free dishes with minimal effort. 

Make Sure It’s Easy To Reheat 

Try and prepare meals that are easy to store and reheat for later. For example, soups, stews, and chilis freeze well, and dishes like pasta and casseroles can be stored in the refrigerator until you’re ready to eat. 

A Few Final Tips 

Going sugar-free can seem like a daunting task at first, but if you take the time to plan ahead and make smart choices, it will become much easier.

Don’t forget to keep track of your progress, and if you do have a craving for something sweet, reach for a piece of fresh fruit instead of processed snacks. Lastly, don’t be afraid to ask for help if you’re feeling overwhelmed. 

Following a sugar-free diet can be a great step to your overall well-being, as it can enable you to eat more nutritiously while still enjoying food. It may take some getting used to, but if you take the time to plan ahead, you’ll soon find yourself able to easily adhere to a successful and healthy sugar-free diet plan.


Welcome, and thank you for your joining me! I am a recovering sugar addict. I could not go a day without needing something sugary and worse than that, I was constantly thinking about eating sweets. For that reason, I chose to go sugar-free. I'm proud to say that I am now going into my 6th year of being mostly sugar-free. I say mostly because, let's be real, processed sugar is literally in everything. This is why I wanted to write this blog. To help others just as I helped myself.