When you are limiting your calorie and sugar intake, many foods are off-limits. Some foods that are low in sugar such as beef, oils and butter, contain significant calories per serving. Most fruits and some vegetables, particularly starchy versions, may be low in calories, but their sugar content is high. Although sticking to a low-calorie, low-sugar food plan is challenging, you can eat a variety of foods from several categories.
Proteins.
Certain proteins contain 30 calories or fewer per ounce and 0 g of sugar. Shrimp, water-packed tuna, tilapia, cod, sole, flounder and squid also provide 0 g of sugar. Cook these proteins by steaming, roasting or grilling with a touch of non-stick cooking spray. These cooking methods add no notable calories. Lean poultry, such as skinless chicken breast and extra lean ground turkey, contain just 30 calories per ounce with no sugar. Egg whites contain just 16 calories each, with no sugar as well.
Leafy Greens
Most greens vegetables are high in water and fiber, making them low in calories and sugar per serving. Raw leafy greens, such as arugula, watercress, kale, spinach, romaine and iceberg lettuce, contain just 8 to 10 calories per cup with 0 g of sugar. Cooking these greens reduces their water content, making them more concentrated and bringing their calorie count to about 40 calories per cup with 1 g of sugar.
Other Vegetables
Salad vegetables such as radishes, cucumbers, celery and mushrooms also contain high amounts of water and fiber, meaning they are also low in calories with about 2 g of sugar per cup. A ½ cup serving of boiled cauliflower, Brussels sprouts or broccoli offers just 1 g of sugar and 14 to 28 calories. Boiled zucchini, turnips, cabbage and eggplant contain slightly more sugar -- 2 to 5 g per ½ cup -- but are still considered low in calories and sugar.
Grains
When you add air to grains, you decrease their calorie density per serving. Air-popped popcorn satisfies your urge to munch, with just 31 calories and 0 g of sugar per cup. For no sugar and no calorie toppings, try sea salt, black pepper, curry powder, chili seasoning, Italian spices or truffle salt. Puffed cereals, such as puffed rice and wheat, contain just 54 calories per cup with 0 g of sugar. You can eat these cereals dry, with no milk. Milk, even low-calorie skim milk, contains 12 g of sugar per cup.
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