If you’re trying to lose weight or just watching what you eat more closely, you might find it difficult to come by added-sugar-free snacks. Even foods that are typically regarded as “healthy,” such as yogurt, granola, and smoothies, can be loaded with added sugars — especially those that hide in plain sight on nutrition labels.
However, with a bit of creativity and know-how, you can whip up plenty of yummy snacks without added sugar to munch on between meals. Stamp out your cravings with these satisfying added-sugar-free snacks.
1. Natural Peanut Butter With Whole-Grain Crackers
“Anytime you’re going to snack, choosing something with a bit of carbs, protein, and fat in it is the best option for maintaining a healthy balance,” explains Andrea N. Giancoli, MPH, RD. “The combination of those macronutrients does a good job of keeping you satisfied, especially when you include protein.”
Natural peanut butter, the kind that is just crushed nuts without added sugar, is a substantial snack that provides protein and healthy fats and pairs perfectly with crackers, celery, or fruit.
2. Nuts
Raw or dry roasted nuts are full of healthy fats and important nutrients like iron, magnesium, and fiber. “Just make sure you’re not buying varieties that are honey-roasted, chocolate-covered, or have any sugary coating,” Giancoli says. Yogurt-covered nuts, for example, are loaded with added sugar.
On their own, peanuts are a mix of protein and fat with almost no carbs and have a subtle sweetness to them, especially the Valencia variety often used in natural peanut butter.
3. Cheese and Fruit
A juicy piece of fruit is naturally sweet without added sugar. While you can go overboard (sugar is still sugar, after all), the sugar in fruit is absorbed more slowly in your body than added sugars because of the accompanying fiber in fruit, which helps balance blood sugar levels.
Pairing fruit with something savory like cheese provides a healthy spin on “sweet-and-salty” flavor without added sugar. Plus, noshing on protein, carbohydrates, and fiber will give you energy to power through a workout or stay focused until your next meal.
4. Turkey and Lettuce Roll-Ups
Crunchiness is one of those attractive qualities in a snack. A sliced roasted turkey and lettuce roll-up delivers on that satisfying crispiness.
However, it’s essential to read labels in the deli section because lunch meats can be a surprising source of added sugar. Many grocery stores offer in-house roasted natural turkey, which is always going to be your best bet.
5. Popcorn
Air-popped popcorn is surprisingly light and has a slightly sweet flavor to it naturally. There are tons of products catering to smart snacking, such as individual-size microwaveable popcorn bags or pre-popped, pre-portioned 100-calorie bags.
“Pop your own or look for 95 percent fat-free popcorn,” recommends Giancoli. “Avoid kettle corn or caramel-covered popcorn, which are going to have added sugar.”
6. Hummus and Carrots
Carrots taste sweet because they have naturally occurring sugar, making them a veggie alternative to fresh fruit.
They also provide optimal snacking qualities, such as crunch and bite-size-ness, and when you pair them with a protein-packed dip like hummus, you’ve got snacking magic.
7. Herbal Tea
Thirst can masquerade as hunger — so if you’re feeling snackish, you may just need to hydrate. Try savoring an herbal tea and see if the craving passes.
“If you’re sipping it, it gets you through the moment, and some can taste naturally sweet,” says Keri Glassman, MS, RD, CDN.
