Healthy And Delicious Lunch Options Containing No Sugar

If you are trying to lose weight or eat healthier, reducing your sugar intake is a good way to start. People with diabetes also need to eliminate sugar from their diet. At lunch, choose from a variety of healthy and sugar-free meals. Check food labels whenever possible because added sugar is an unexpected ingredient in many foods.

Sandwiches and Wraps

Enjoy sandwiches featuring ingredients that have no added sugar. Tuna, which is low in calories but high in protein, is a healthy choice. Mix canned tuna with lemon juice and herbs, instead of the customary mayonnaise. Make healthy and nutritious egg salad sandwiches using egg whites only and light mayonnaise. Avoid breads that are made with high-fructose corn syrup or other sugars, and go with whole-grain versions for the best nutrition. Instead of bread, wrap ingredients in a whole wheat tortilla or lettuce leaf.

Salads

A salad with dark, leafy green vegetables is a sugar-free lunch choice, as long as you avoid store-bought dressings that contain sugar. Romaine lettuce is a good source of vitamin A, vitamin C, folic acid and potassium. Add your favorite vegetables, such as carrots, onions, tomatoes and peppers. To increase your protein, add cooked tofu, chicken, shredded cheese or seeds. Make your own salad dressing by mixing balsamic vinegar and olive oil and avoid sugar-laden commercial brands.

Soups

Soups are a good option for a hearty, delicious and nutritious lunch. Make soup at home to control the amount of sugar, sodium and calories. For a more filling soup, add legumes, such as kidney beans or black beans. These ingredients are high in fiber, helping you to feel fuller longer and less likely to munch on sugary snacks later in the day. For healthier soups, choose vegetable broth selections over creamy soups.

Sides and Beverages

If you enjoy something sweet after lunch, treat yourself to a sugar-free gelatin snack that is low in calories. Puddings or popsicles are also available in sugar-free versions. A handful of dry-roasted or raw nuts or seeds can complement your lunch without adding any sugar. Ensure that you drink water along with your lunch. If you prefer another beverage, add natural fruit juices that contain no sugar.