1. Learn About Vegetables
Vegetables, almost to a fault, are easy to identify as foods with very little or no sugar. Some have a nominal amount of sugar that provides a natural sweetness (carrots, for example), but in comparison to fruits such as bananas or strawberries that have a very high sugar content, vegetables are about as low in sugar as you can get. Vegetable-like fruits such as tomatoes, cucumbers and avocado are also low-sugar foods. Notable vegetable exceptions include potatoes and similar starchy foods, as starches and carbs readily convert into sugar in our system.
2. Fresh Meats Are Low in Sugar
Meats are identified as high protein food sources, full of vitamins and minerals but typically very low in sugar. The drawbacks of meat are their fat and cholesterol content, which can be high, but if you're on a low-sugar diet they are good options. Chicken and fish are lower in fat and cholesterol than beef and virtually free of sugar. When you do opt for meat, cut down the carbs. Have a hamburger without the bun, or sliced ham that hasn't been coated in honey and pineapple or brown sugar. Watch out for the add-ons, too. The mistake many dieters make is assuming that the sauces, gravies and dips they use for their meats are low in sugar. Unfortunately, condiments such as ketchup and barbecue sauce are actually very high in sugar and sweeteners. Even relish and sauteed onions can have a lot of sugar added to enhance the flavor.
3. Read the Labels
One of the surest ways to know whether a food is low in sugar is to read the label. The proportions of sugar are listed in the nutrition facts, measured in grams. Any food with under roughly four grams per serving can be considered low in sugar. The caveat here is that the serving size must be factored in. If the serving size is a teaspoon and there are four grams of sugar in each, that product is very high in sugar. On the other hand, if a snack of sandwich meats and a few crackers has less than four grams, that can be considered low-sugar food.
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