Shopping List

Shopping List - Surely this is going to vary by taste, however, we wanted to give you something to get you started.

What’s Out?
During this 30 Days Sugar Free, we are removing all processed and refined sugar from our diet.

How do you know if it’s processed or refined sugar? It’s going to take a conscious vigilance – and some label reading (bring your specs to the store with you!). There are dozens of names for sugar, and we are looking for foods that don’t list any of them on the ingredients.

For the most part, stay away from the center of the store. That rule-of-thumb goes a long way in keeping you away from the nasty – and is by no means absolute.

My current snack as I write this: raw almonds, raisins, goji berries, mulberries, pumpkin seeds. Whew... tasty!

Watch Out!
In our survey most people said the toughest part was going to be snacks.

For this month (and this month only, unless you want more – you glutton for excellence, you) we are going to retrain our bodies to recognize physical hunger and appreciate natural sweetness.

Here are items that you can safely eat during your 30 Days Sugar Free. There is no need to start at the top and buy everything – it’s not that kind of list!

Sweeteners

First – Let’s Address This – SWEETENERS!

  • Even though honey and maple syrup are touted as "natural sugars" by most, we here at 30 Days Sugar Free count them as sugar, so they are not allowed for 30 days.
  • Dates! The perfect source of sweetener. Why? Because dates are a whole food packed with fiber, vitamins, nutrients, and health benefits. Soak in warm water for an hour and then blend or food process into a paste – great for baking.
  • Fruits and Vegetables – yes, you’ll soon begin to experience the natural sweetness that is wrapped in just about everything in this section of the grocery store.

Legumes and Beans

Use these to spice up soups, add protein to dishes, and create simple snacks. There are many more and these are the ones I recommend for getting started.

  • Adzuki beans
  • Black beans
  • Black-eyed peas
  • Broad beans
  • Butter beans
  • Chickpeas
  • Fava beans
  • Garbanzo beans
  • Great northern beans
  • Kidney beans
  • Lentils
  • Lima beans
  • Miso
  • Moth beans
  • Okra
  • Peas
  • Peanuts
  • Red beans
  • Refried beans
  • Rice beans
  • Soybeans (edamame)
  • Split peas
  • Tempeh
  • Tofu
  • White beans
  • Yellow beans

Dairy

These products will list some sugar on the Nutrition Facts label. This is naturally occurring in the lactose. Always check the ingredients and avoid any that list a form of added sugar/sweetener. Note: Watch out when buying shredded cheese. You’ll see dextrose in the list of ingredients. Shredding cheese is not that hard!

  • Blue cheese
  • Brie
  • Butter
  • Buttermilk
  • Cheddar cheese
  • Colby cheese
  • Cream cheese
  • Cottage cheese
  • Feta cheese
  • Goat cheese
  • Goat yogurt
  • Gouda cheese
  • Milk
  • Monterey Jack cheese
  • Mozzarella cheese
  • Muenster cheese
  • Parmesan cheese
  • Provolone cheese
  • Ricotta cheese
  • Romano cheese
  • Swiss cheese
  • Yogurt (plain – ingredients: milk & probiotics only)

Meats/Protein

Check labels for all dried and cured meats. Often sugar is used during these processes.

  • Beef
  • Bison
  • Buffalo
  • Chicken
  • Duck
  • Eggs
  • Frogs Legs
  • Goose
  • Lamb
  • Liver
  • Pheasant
  • Pork
  • Pot Roast
  • Quail
  • Sirloin
  • Steaks
  • Tenderloin
  • Turkey
  • Faux Meat brands w/o sugar

Nuts and Seeds

Confirm that the nut butters you buy have no added sugar.

  • Almond butter
  • Almonds
  • Cashew butter
  • Cashews
  • Hazelnuts
  • Hickory nuts
  • Lotus seeds
  • Macadamia nuts
  • Peanut butter
  • Peanuts
  • Pecans
  • Pecan butter
  • Pistachios
  • Pumpkin seeds
  • Sesame seeds
  • Soy nut butter
  • Soy nuts
  • Tahini (or Sesame butter)
  • Walnuts

Seafood

  • Abalone Tuna
  • Anchovy
  • Bass
  • Carp
  • Catfish
  • Caviar
  • Clams
  • Cod
  • Crab
  • Eel
  • Flounder
  • Grouper
  • Haddock
  • Halibut
  • Herring
  • Kingfish
  • Lobster
  • Mackerel
  • Mussels
  • Octopus
  • Orange roughy
  • Oysters
  • Salmon
  • Sardines, canned in water
  • Scallops
  • Sea bass
  • Sea trout
  • Shrimp
  • Smelt
  • Snapper
  • Squid
  • Sturgeon
  • Swordfish
  • Trout
  • Tuna, canned in water
  • Whitefish
  • Yellow tail

Fruits

  • Apples
  • Apricots
  • Asian pears
  • Avocados
  • Bananas
  • Blackberries
  • Blueberries
  • Boysenberries
  • Cantaloupe
  • Carambola
  • Casaba melon
  • Cherries
  • Crabapples
  • Cranberries (unsweetened when dried)
  • Durian
  • Figs
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew melon
  • Kiwi
  • Kumquats
  • Lemon
  • Lime
  • Mango
  • Nectarine
  • Orange
  • Papaya
  • Passion fruit
  • Peach
  • Pear
  • Pineapple
  • Plum
  • Raspberries
  • Strawberries
  • Tangerine

Vegetables

  • Alfalfa sprouts
  • Artichoke
  • Arugula
  • Asparagus
  • Bamboo shoots
  • Bean Sprouts
  • Beets
  • Bok Choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrot
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Fennel
  • Garden cress
  • Gourd
  • Green beans
  • Jicama
  • Kale
  • Leeks
  • Lettuce, many varieties!
  • Mushrooms
  • Mustard greens
  • Okra
  • Onions
  • Parsnip
  • Peppers
  • Pumpkin
  • Radicchio
  • Radish
  • Rhubarb
  • Rutabaga
  • Scallions
  • Seaweed
  • Snap peas
  • Spinach
  • Squash, many varieties
  • Swiss chard
  • Tomatoes
  • Turnip
  • Water chestnuts
  • Watercress
  • Yam/Sweet potatoes
  • Zucchini

Toppings and Oils

  • Bragg Liquid Aminos
  • Coconut Aminos
  • Coconut oil (good for high heat)
  • Flax oil supplement (do not heat)
  • Olive oil
  • Almond oil
  • Sesame oil
  • Butter
  • Ghee (clarified butter)
  • Lemon and Lime juice
  • Mustard
  • Olives
  • Pickles
  • Roasted pepper
  • Mayonnaise – sugar free (Trader Joe’s and Ojai Cook brands)
  • Tabasco Sauce
  • Trader Joe’s Goddess or Newman’s Goddess Dressing
  • Vinegars – Apple cider, Balsamic

Bread

Check labels carefully – these brands have reportedly had sugar free offerings in their product line.

  • Dave’s Killer Bread
  • The Baker
  • Damascus Bakeries
  • Food for Life
  • French Meadow
  • Genuine Bavarian
  • Manna Breads
  • Puebla Foods
  • Real Foods Organic Corn Thins
  • Stickling’s
  • Sunnyvale Bakery
  • Whole Foods

Cereals

  • Arrowhead Mills Puffed Corn
  • Barbara’s Bakery Original Shredded Wheat
  • Puffed Kashi, Seven Whole Grains & Sesame
  • Bob’s Red Mill Mighty Tasty Hot Cereal
  • Kashi Pilaf
  • Old Wessex Ltd. Natural whole grain Scottish Chewy Porridge Oats
  • McCann’s Steel Cut Irish Oatmeal
  • Arrowhead Mills 7-Grain Cereal

Crackers

  • Amy Lyn’s Original Flax Thins
  • Hol-Grain Brown Rice Crackers
  • Conrad Rice Mill Brown Rice with a Touch of Salt
  • Cracker Flax, Tomato Onion
  • Finn Crisps
  • Glaser Farms
  • Kavli (5-Grain, Hearty Thick, Hearty Rye, All Natural Crispy Thin)
  • Lydia’s Lovin’ Foods Italian Crackers
  • Ryvita
  • Scandinavian Bran Crispbread
  • 365 Baked Woven Wheats
  • Wasa Original Crispbread Light Rye
  • Yehuda Organic Matzo
  • Luke’s Organic Crackers

Salad Dressings

  • Annie’s Naturals Dressings
  • Cindy’s Kitchen Rosemary & Roasted Garlic Vinaigrette
  • Drew’s All Natural Dressings
  • Whole Foods Italian Vinaigrette
  • Stonewall Kitchen Roasted Red Pepper Vinaigrette

Hotdogs

  • Applegate Farms Natural Uncured Turkey Hot Dogs
  • Bilinski’s All Natural Gourmet Chicken Sausage, Sun-Dried Tomato and Basil or Spinach-Garlic & Fennel
  • Hans’ All Natural Chicken Sausage, Sun-Dried Tomato and Fresh Basil

Salsa

  • Check your store for fresh salsa with no added sugar.