In this sugar-free post series, I will be sharing the simple ways you can create a sugar-free pantry written by a qualified Nutritionist. You don't have to fully overhaul your kitchen pantry, you can start small and make small shifts towards reducing your sugar intake and living a sugar-free life. Ready? Notepads and damp clothes out, let get into the cupboards and see how much sugar is hiding inside...
The Healthy, Sugar-free Pantry
Creating a sugar-free pantry can be as simple as spending an afternoon overhauling your kitchen to be restocked with wholesome, minimally processed foods that are naturally low in added sugars. In such a short time, you can create a safe haven of healthy ingredients that support your sugar-free journey and overall well-being. By making over the kitchen into a sugar-free pantry, you'll be taking a proactive step towards reducing your sugar intake, supporting natural weight loss, and improving your overall health.
Go All In For A Sugar-free Pantry
How much time do you have on your hands? Deciding how to transform your pantry depends on your personal preferences, budget, and lifestyle. For some people, they prefer to dive headfirst into the sugar-free lifestyle by completely overhauling their pantry and culling everything. This can be a powerful way to break old habits and create a fresh start. However, it can also be time consuming, overwhelming and costly.
Ease Into A Sugar-free Pantry
If the above is not you, don't fret, a more gradual approach is equally as good and simply involves replacing not-so-healthy sugary food items as you finish them or as they come on sale. This practical method is way less daunting and allows you to adapt to going sugar-free in your own time and at your own pace. There really is no right or wrong when it comes to a sugar-free pantry, the objective is more about finding what works best for you, and making it stick long term.
No matter which approach you choose for yourself, the idea is to have on hand as many sugar-free options at your fingertips as possible so the temptation for sugary food is dramatically reduced. You know that old saying, "if you have healthy food in the house, you'll eat healthily food." Well, it rings true for sugar and is a fantastic way to ease into a sugar-free lifestyle without the stressors of restrictive dieting.
How To Stock The Sugar-free Pantry
HOW TO STOCK THE SUGAR-FREE PANTRY BY A WHOLEFOOD NUTRITIONIST
Before I dive into the "how", overhauling your kitchen pantry is an excellent way to reduce your sugar intake and eating habits without sacrificing your love for sweets. I am about to share how to restock your pantry with simple sugar-free alternatives that are both delicious and highly nutritious. Whether you're aiming to manage diabetes, reduce your sugar intake in general for weight loss, or you simply want to eat better, I am about to equip you with the essentials of the sugar-free pantry.
Get ready to discover:
a simple list of must-have sugar-free pantry staples
creative ways to use these alternatives in your favourite recipes
a Nutritionist's sugar-free suggestions
So, let's dive in and explore how you can satisfy your sweet cravings without compromising your health goals. Your taste buds will thank you for this!
The Sugar-Free Pantry Guide
Added Sugars In Baked Goods
Cakes, muffins, cookies and biscuits are quick and easy to grab in a pinch, however the majority of baked goods are filled with hidden sugars that help to improve flavour, texture and the item's shelf life. Think items like cakes and cake mixes, muffins and muffin mixes, most boxed cookies, and not just sweet biscuits, but also many savour biscuits contain heaps of hidden sugars and overly processed ingredients.
SUGAR-FREE SWAP: If you can, batch bake your own with sugar-free foods with low sugar, wholefood ingredients, and freeze the excess. If you do choose to buy baked products, become a sugar detective and be sure to scan those nutrition labels for hidden sugars and other nasties. Instead, look for high-fibre products made with minimal ingredients, and pair them with a protein to create a well-balanced meal rather than consume a high carbohydrate, high GI food on its own.
Hidden Sugars In Bread Products
Most traditional Australian bread loaves don't contain sugar, but overseas especially in North America, sugar is often hiding in a loaf of bread. And if you love a good slice of sultana bread toasted with melted butter, there's another source of high sugar. Wraps and things are also a hidden source of added sugar even though they may be marketed as healthier because they contain vegetables. These are usually very high GI and can be quite processed making them a poor choice, despite the lies on the packaging.
SUGAR-FREE SWAP: Look for high-fibre breads with no added sugar, and choose ones that are made with minimal ingredients. You local bakery is usually your best bet if you don't have a bread maker or the time to bake at home. Go for artisan breads and sour-dough, these are typically better quality and pure ingredients. You can also easily make your own bread or wraps at home. A simple wrap recipe you can try is blending eggs, cheese. seasonings, and a few vegetables together, or even by using cottage cheese. These high protein wraps literally take seconds to blend together, pour in a pan and cook on both sides. Stuff them with lots of fresh veggies for a healthy meal.
Hidden Sugars In Canned Goods
Canned foods are one very sneaky place where many types of sugars hide. You need to read those nutrition labels carefully, and become very savvy at spotting the many hidden names for sugar. Canned food often trips people up because sugar can be lurking inside some healthy sounding products. Pantry staples such as vegetable soups, canned beans, corn, and other vegetables, as well as seafood like salmon and tuna, and even tomato paste. Go look at your pantry cupboard right now, I'll wait. How many canned foods to have there right now that have more than 3g of sugar per serving? I thought so...surprising isn't it?
SUGAR-FREE SWAP: whether you choose to donate or just restock once you've used up sugary canned goods, replenish the pantry with healthier items such as vegetable or meat stock instead of canned soups. A few cubes with diced veggies and/or leftover meat, makes a super nutritious soup in less than 20 minutes. Choose beans and lentils in water over pre-flavoured types. You can always season and add a smaller portion of sauce, thus controlling the sugar far better at home. For tomato sauces, a can of diced tomatoes is often way cheaper, and needs to simmer only just as long a pre-made simmer sauce. Add fresh or dried herbs, lots of garlic and even a little stock or vegemite to make a more nutrient dense pasta sauce.
Added Sugar In Cereals
If there is one product that is the worst for sugary ingredients, its definitely cereals and breakfast bars in my opinion. Although the bold-lettered packaging might claim high in dietary fibre or an excellent source of protein, it is usually smoke and mirrors. Check the ingredient list and nutrition label to be sure. Over 6g of fibre per serving is ok, 10g or higher is even better. Anything less is marketing BS. Alternatively, a few grams of protein does not equate to "high protein". Nor does it detail the quality or source of said protein--and these things really matter. Cereals that you might think are geared to the more health conscious such a granola, muesli and bran flakes are often just as bad as the blatantly sugary ones geared towards kids. Be aware, and shop with your sugar-free detective hat on!
SUGAR-FREE SWAP: Instead of falling for aggressive marketing, restock your pantry with cereals that have low sugar content and an actual high fibre count of 10g or more. Check labels carefully. Breakfast bars of usually very processed, so look for ones with minimal ingredients and from the health food aisle. You can also make many of your own breakfast cereals and bar with very little fuss or time in the kitchen. Here's some of my top ideas to try:
Homemade granola: make your own with rolled oats, nuts, seeds, shredded coconut and spices like cinnamon or allspice. You can sweeten it with fresh berries, mangoes, bananas, pineapple, and other seasonal fruits to provide natural sweetness and essential nutrients.
Puffed rice & quinoa: if you are buying cereal, go for bland option usually found on the bottom rows of shops shelves. Puffed rice, corn, and quinoa are great, wholefood options and can be flavour any number of ways.
Oatmeal: made from rolled or quick oats with a splash of milk, dried fruit to sweetened, cinnamon and a drop of vanilla, makes a hearty breakfast and nutritious start to the day.
Brown rice: makes a delicious, high fibre cereal when cooked with a little milk of choice and spiced with cinnamon, vanilla and stevia.
Oats or chia seed pots: try high fibre, high protein overnight pots made with either oat or chia seeds, or a combo of both. You can stir in a quality protein powder to up the nutritional value and make an excellent well-balanced meal for breakfast, lunches or even small servings as dessert.
Hidden Sugars In Dressings & Oils
The reason dressings taste good is often because of the sugar, and you'd be surprised what amounts you'll find in salad dressings, flavoured oils, and finishing sauces like gravy. Remember, sugar not only adds taste to shelf products, it also helps prolong their shelf life.
SUGAR-FREE SWAP: Instead of store-bought dressings get in the habit of making your own from scratch with more wholefood ingredients and no sugar. Stock your sugar-free pantry with quality oils such as avocado, coconut or olive oil and unflavoured vinegars. You can do all of this yourself simply by making and infusion with your favourite herbs and spices in a sealed jar, and it only takes a few minutes to prepare. Here's some more ideas for healthy, wholefood salad dressings:
Smashed berries and chia seeds: add these to a basic vinaigrette for a tangy, naturally sweet summer salad dressing.
Creamy avocado: a smashed avocado with a little vinaigrette makes a deliciously good and healthy salad dressing or drizzle sauce for many dishes.
Greek yogurt and garlic: this one provides protein and probiotics for gut health and is so easy to make with a little yoghurt and garlic. It works great as a dip for hot, spicy food as well.
Nut or seed butter sauce: mix a little all natural nut butter of choice with a splash of soy or balsamic vinegar for a delicious Asian-inspired peanut or nutty sauce.
By making your own sauce and dressings, you can create more nutritious, sugar-free sauces that support your health goals and taste great.
Added Sugars In Pasta & Simmer Sauces
Pre-made pasta and simmer sauces make for quick and easy meal prep, especially for busy, bigger families like ours. However, while super convenient, pre-made sauces are a common place you will find plenty of sugar, and usually it qualities that are way above the remanded intake of 3g or less. Many sauces contain added sugar to improve the flavour and ensure a long shelf life. Flavours especially popular with kids like sweet tasting satay, mild butter chicken or cheesy varieties are often the worst culprits.
SUGAR-FREE SWAP: Instead of relying on pre-made sauce you can make your own white sauce base and simply flavour it at home with a variety of herbs and seasonings. This works well for most cheesy based pasta bake dishes and only requires a little flour, corn starch, garlic, salt and pepper, and a splash of water to make. Slowly start introducing more dishes that use less sauce, and rely more on dried or fresh herbs for flavour.
Hidden Sugars Pre-Packaged Smoothie Mixes
This one catches so many people off-guard! Those pre-packed smoothie blends might seem like a convenient and healthy option, but don't be fooled. Many brands contain hidden sugars that can sneakily sabotage your health goals. You'll often find sugary additives like concentrated fruit juice, dried fruit, and added sweeteners on the ingredient list. While these ingredients may help the taste, they also significantly increase the sugar content especially if you are also adding your own fruit to the mix. Keep an eye out, and be careful as lots of brands also use low-quality ingredients or artificial sweeteners.
SUGAR-FREE SWAP: Instead of relying on pre-packed smoothie blends, you can quickly and easily create your own smoothies using whole, unprocessed ingredients. Here are some healthy smoothie ingredients you can use to make wholefood smoothies as a meal:
Fresh or frozen fruits: try fresh or frozen berries, bananas, and other seasonal fruits for all natural sweetness and essential nutrients. And don't hesitate to use frozen fruit over fresh; its often flash frozen right after picking and fresher than the raw fruit in the product section.
Greek yogurt or plain yogurt: these provide protein and probiotics for gut health as well creating a rich, creamy texture for your smoothies.
Leafy greens: fresh or frozen, greens such as spinach, kale, and other leafy greens add a nutrient boost, and dietary fibre to your smoothies. Be generous and add large handfuls often.
Nut or seed butter: use the raw, runny kind which is typically pure and contains simply nuts, nothing else. This adds healthy fats, trace protein, and a lovely subtle flavour to smoothies.
Oats or chia seeds: up the fibre in seconds with a few tablespoons of oats or chai seeds. Both provide dietary fibre and create a creamy texture.
Plant-based milk: opt for plantbased milk in smoothies as dairy and produce can ferment in the gut and cause upset in some people. Try unsweetened almond, soy, oat, or coconut milk as a liquid base.
Protein-powder: shop around for a good quality brand of whey-based or plantbased protein. Read labels especially if you choose a flavoured variety; the same rule applies. Minimal ingredients from wholefood sources and little to no sugar.
For the sugar-free kitchen pantry, making your own smoothies from wholesome ingredients is the way to go over highly processed smoothie mixes. In most case, the packaged stuff isn't any healthier. In fact, they can be scary source of unwanted sugar and artificial flavours!
Added Sugars In Snack Packs
Those pre-packed lunchboxes snacks, and snack-packs sure do make lunchboxes or living on the go a snap in the mornings with grab-and-go treats. However, they are usually highly processed and teaming with not only sugar but preservatives, artificial flavour and colouring. These definitely need to go if you want to create a sugar-free kitchen pantry.
SUGAR-FREE SWAP: Instead of pre-packed snacks, restock your pantry with more wholesome snack items such as rice cakes, brown rice or quinoa biscuits, nuts, seeds and dried fruit. Try these instead of flavours biscuits and cookies for something sweet but wholesome. A little sauce container with vegemite, nut butter or a healthy. homemade dip, make a great topping or dip for adults and kids alike. Consider prepping crunchy veggie sticks in an easy container in the fridge to make creating snack bags from scratch super quick and easy. Time permitting, you can even use your air-fryer to make the most nutritious and delicious vegetable chips, spiced chickpeas or beans and more.
Hidden Sugars In Yoghurt & Flavoured Yoghurt
Yoghurt seems like a healthy food full of probiotics for little bellies, calcium and protein—but it is also full of added sugar to enhance flavour and shelf life. If you turn over the pots of yoghurt, you'll be absolutely shocked at the sugar content of many reputable brand, some contain over 15-25g of sugar in a single serving. This is very common in flavoured type of yoghurt that appear healthy because they contain fruit.
SUGAR-FREE SWAP: the best options for a quality yoghurt is to buy Greek or plain, and flavour it at home. Make your own sugar-free fruit sauce to stir through, that is low sugar and far more healthy. Try this chia seed jam for an example. In addition to fruit, you can add nuts and seeds, a good quality protein powder, and spices such a cinnamon, allspice and ginger for flavour.
Added Sugars In Peanut & Nut Butters
The reason it taste so good is—you guessed it—sugar! Many of the solid nut butter types are highly processed and contain lots of added sugar to make a flavourful spread. Claims that peanut butter is a good source of protein, is also something to keep in mind; it's not. So if you have a tub, donate it or use it up then swap it for an all-natural type made with only plain nuts or seeds and a little salt.
SUGAR-FREE SWAP: You can also make your own nut butters every easily if you have a food processor. Simple add nuts, a splash of water and blend. You can make some of the most delicious spreads by roasting the nuts in oven before blending, adding superfoods like raw cacao powder, chia seeds for fibre, or stevia for an all natural sweetness.
Hidden Sugars In Beverages
Not surprising, many bottled drinks are brimming with hidden sugars or artificial sweeteners. These are best avoided if you want to create a sugar-free pantry. For instance, many vegetable juices, which you might assume are ok as they are just juiced veggies, as actually loaded with sugar to make them taste better. Soda, colas and other fizzy drinks aren't any better, and even though they might claim to be sugar-free or diet-friendly, they are full of artificial sweeteners.
SUGAR-FREE SWAP: Swap sugary sodas and juices for water, sparkling water, or herbal tea. If you love carbonated drinks, try tonic or soda water and sweetened it at home with smashed fruit, stevia drops or make an effort to retrain your tastebuds.
Added Sugars In Spices & Seasonings
Yes, these are pantry staples that can contain hidden sugars. Read those labels and go for individual spices, or consider blending your own. Powdered simmer sauce mixes like cheese sauce, pasta bake seasoning, fajita and taco mix, are a real common culprits for this.
SUGAR-FREE SWAP: The sugar-free pantry always has a well-stocked herb rack. Whether you grow and dry them yourself, get clippings off friends or simply buy dried herbs, restock your kitchen pantry with all your favourite flavours. Get in the habit of using homemade marinades, herb rubs or infused oils to flavour your food instead of pre-packaged seasonings.
About Sugar & Sweeteners
One of the hardest pantry item for most people to part with is in fact sugar itself. This is because sugar is used in so many things from your morning coffee to baking, sauces and desserts. But ideally, if you want a sugar-free pantry, the white and brown sugar needs to go. Instead go for all-natural sweeteners like stevia, erythritol, monk fruit, honey or maple syrup (just use sparingly). These are highly nutritious and have less impact on the body than table sugars.
Whew, what a list! This may be the long blog post I have even written, but I had so much I wanted to share to help you go sugar-free. Remember, all of the suggestions are just a starting point. You can go all in and completely overhaul your pantry or swap things out week by week as they get used up. Choose what is realistically going to work for you and your family. With a little planning and well-informed swaps, you can easily overhaul and build a sugar-free pantry that supports your and your family's health goals.
THE QUIT SUGAR GUIDE
If you are about to makeover your pantry with sugar-free foods, you might like to take a look a this. Inside this guide, you'll quickly learn how to reduce your sugar intake and make healthy sugar-free swaps, it's all done for you, and waiting for you to download now!
What's Included
The printable Guide comes in PDF format and contains the teachings of a qualified Nutritionist who specialises in helping people go sugar-free. Includes a 14-page guide with advice, practical tips, a Daily and Weekly Sugar Tracker, PLUS a bonus sugar-free surprise recipe card.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
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