How to Create a Healthy Sugar Free Pantry! + FREE Clean Eating Pantry Shopping List!
#SugarBalancedLiving
It’s spring time, which means that it's time for that yearly tradition: spring cleaning! It's time to fold away those winter jackets, clear out the garage, and clear out those cabinets - that's right, spring cleaning isn't just for household items. It's also a valuable opportunity to clean up your pantry, throw out those dusty cookies, and get stocked with healthy, sugar-free foods! Sugar and junk food ingredients are hiding everywhere in your everyday essentials, so here's how to embrace the spring cleaning bug and create an immune system boosting, sugar free, and super healthy pantry (and did i mention there's a free shopping list?)! Let's go!
It’s spring time, the season of fresh flowers, opening up your windows allowing fresh air in, and soaking up the first gorgeous sun rays after months of darkness (unless you’re in Florida with me!😎), as well as time to give us all a nudge into reflecting on self-care, health, happiness and organizing our life - especially through the difficult months of COVID-19 and self-isolation.
Yes… it’s time to throw your sweaters, fluffy heavy coats, and snow shovels right back into storage, and start the most anticipated spring cleaning!
I have to confess that as we ‘de-hibernate’ from the long winter season, I do really enjoy the challenge of sorting out and a tidying up my home (especially my home-office!), the process of deep clearing and cleaning is both cathartic and extremely satisfying! I feel Marie Kondo sums this up best:
“The objective of cleaning is not just to clean, but to feel happiness living within that environment.”
And so while many of us will be tackling dust bunnies and work papers, why not take this perfect opportunity to clean out your pantry and restock with new and fresh foods too?
If you’re on a sugar free diet, low-sugar diet, or just general ‘clean eating’ non-diet diet, then you’ll really want to scan through your pantry and kitchen, and take stock of how much sugar or hidden sugar is hiding in plain sight!
You may actually be shocked about how much hidden processed sugar has crept into your everyday eating and drinking, despite your best intentions.
I know this personally, and experienced unintentional self-sabotage with terrible consequences for my chronic hormone imbalance that I was suffering with at the time. Food manufacturers learn fast and are really sneaky, disguising sugar and processed junk under other names.
Even in more recent times, with all the knowledge I’ve gained I’ve got caught out once or twice myself. That’s exactly why I created a 27 Hidden-Sugar Foods To Watch Out For Checklist + Shopping Guide - get your copy here:
As I repeat frequently (and drive my family and friends mad with!) when you buy packaged foods you can’t actually assume what you think you’re eating is actually what you think it is - yikes!
Oh, and by the way, sugar is hidden in the savory food too. Literally there’s no escape!🍕
A team of researchers at the University of North Carolina conducted a detailed survey of the packaged foods and drinks that are purchased in American grocery stores, and found that 68% of them include some form of added sugar. This was supported by a study completed by The University of California San Francisco that found that added sugar is alarmingly hiding in 74% of packaged foods, including items that you wouldn’t expect, such as salad dressing, pasta sauce, soups, bread, infant formula, and even mustard.
In fact, Americans today consume nearly three times the recommended amount of sugar every day and it’s easy to see why.
This has caused a wave of obesity, and with that the related conditions of high blood pressure, diabetes and heart disease. These conditions are terrifying enough, but the latest research coming out of the COVID-19 pandemic is that 99% of COVID-19 fatalities occurred among people who had these type of underlying medical conditions. [The Istituto Superiore di Sanità Marcy 17, 2020 and New York Post March 18, 2020]
Feel safe because of your age? Think again. Obesity was the most prevalent underlying condition affecting 18- to 49-year-olds hospitalized due to COVID-19. (Need a head-to-toe trusted guide on navigating Coronavirus (COVID-19)😷 with the best up-to-date strategies to protect your health through strong immunity and lung health as well as your mental health and overwhelming stress to help you get through it all-- head over and read my mega post by simply clicking here.)
So, even if you’re that person who drinks tea and eats avocado toast🥑 for breakfast, you might think that your pantry is clear, BUT it’s seriously worth taking a second look, and checking your go-to staples.
And this my friend, is precisely why your pantry and kitchen cupboards shouldn’t miss out on your spring cleaning - it’s the perfect opportunity to invest in yourself and make your kitchen a little food haven, a place full of healthier choices to support the reduction (and preferably elimination!) of your sugar and junk-food cravings. Because heck, those sugars hiding out in there could be triggering you to sub-consciously make the wrong food choices and undermining your best intentions!
And here’s the thing.
A well-stocked pantry is a much overlooked little secret to super healthy living, because basically the food you have access to is the food you eat. A healthy pantry fuels an awesome life!
It means that you have access to natural energy boosters, a strengthened immune system, better sleep, balanced hormones, and natural weight-loss helpers - a happy side effect of ditching the processed foods and loaded sugar out of your diet.🍩
Here’s the really good news.
By ditching the ultra-processed meals and adding dense delicious nutritional foods, combined with the best yummy spices and herbs to satisfy your taste buds (they also have the added benefit of boosting your immunity emoji smiley face) for even just one month, will not only make your body stronger and make you feel more alive, but can also help you lose any extra pounds hurting your health, and put Type 2 diabetes into remission.
With COVID-19 circulating around for who knows how long, you’re positively taking the steps to defend yourself so if you do contract the virus you will exhibit few symptoms, or preferably none at all.
Because as Dr. Robert Lustig, Emeritus Professor of pediatrics in the division of endocrinology at the University of California, San Francisco shared:
"I've heard COVID-19 referred to a beast, because it doesn't distinguish. In point of fact, it doesn't distinguish who it infects. But it does distinguish who it kills. Other than the elderly, it's those who are Black, obese, and/or have pre-existing conditions. What distinguished these three demographics?
Ultra-processed food. Because ultra-processed food sets you up for inflammation, which COVID-19 is happy to exploit. Just another way processed food kills. Time to rethink your menu."
That’s why prepping for a healthy pantry that helps you eat cleanly, makes cooking simpler and more fun, streamlines your weekly trips to the grocery (saves money!) and helps you cut down on last-minute takeout orders is so important.
It also ensures that you pick the right healthy foods that taste good to you, because even the best intentions will falter during a craving attack when you hate the food you’re eating.
So if you’re looking to lose weight, be healthy, or stay sugar free or low-sugar, then let’s get clearing out your kitchen, and take a look at my helpful breakdown for creating a healthier, and sugar free pantry.
Oh, and remember going sugar-free/low-sugar, or staying healthy doesn’t mean that you need to go hungry, we’re just going to replace sugary foods with tasty, filling real food alternatives.food
Healthy Pantry: Get rid of the old, hello new:
Your first step will be to take everything out of your pantry and fridge. Now check the labels and split your foods and beverages into two groups-- healthy and unhealthy (you can also create a group for items you’re not sure about if necessary.) Just taking this step is huge and can be a difficult for you (and your family) if you have been heavily reliant on ultra-processed junk foods.
If you feel these emotions coming up grab a pen and paper and write down how it’s making you feel, then write down why you’re doing this. Reflect on those words and think how great you’re going to feel resetting your bad-eating funk and instead establishing new and better habits.
Toss out the unhealthy items in your pantry such as the highly processed canned goods, cake mixes (I’ll teach you how to make them quickly and easily from scratch with purer ingredients and they’ll be tastier and more pleasurable to eat!), high-sugar cereals, microwave popcorn, high-sodium canned soups, chips, candies and cookies. For the foods you’re getting rid of that are unopened non-perishable items, donate them to your local food bank.
Quick reality check! Think you’re being picky?! Your favorite Vitaminwater - a supposedly healthy choice - actually contains a whopping 32 grams of sugar, all condensed into one 20 oz. bottle.
That’s right. Seriously - you have to check everything!🥗
If you see an ingredient on there you can’t pronounce, then most likely it’s something that is not fueling your body in a healthy way, and is a no-go. To help you with this task, zip over to my post on The Healthy Foods That Are Actually Packed With Sugar, which will help you with the process.
So next, let’s get to how to restock your shelves with new essentials minus the processed junk!
What You Need to Stock Your Ideal Low-Sugar Pantry
When restocking don’t feel that you have to dive in all at once: you don’t want to feel overwhelmed time-wise, or feel that you’re breaking the piggy-bank. You also want to only have staples that you actually eat and enjoy, not half-used boxes you don’t! [think: Costco too good to be true deals that you can’t walk by!]
Wait!🤚
Now before we start, I’m going to repeat the theme running through this post because it can’t be underscored enough-- the golden rule that you must follow without exception: read every single label, look up every single ingredient.
Do not take anything for granted or at face value! Food manufacturers have become experts at covering up unhealthy sugars and additives, renaming, and re-branding to trip you up because they know you’ve become more savvy!
So when you go shopping for your pantry restock, I recommend completely ignoring any packaging claims, even if they advertise that it’s ‘healthy’. Instead read the labels for sugars and hidden sugars, because even a can of beans, or a can of tomato sauce that labels itself organic at your favorite Whole Foods could be hiding sugar, causing who knows what side effect on your health. Check each brand, if you can’t find a brand without sugar or additives, just stay away from the food or drink until you can find one.
Don’t worry, as I take you through revamping your pantry and fridge food and beverages, I will keep reminding you, because when I say they literally will add it to everything, I’m not kidding. As vigilant as I am it’s happened to me too! Let’s do this.
1. Processed Meats
Processed meats like jerky, processed breakfast sausage and smoked bacon will often have added sugar in the form of honey, molasses, maple syrup, plain old sugar or even worse hidden sugar names. Many favorite ‘healthy’ brands are violators of the added sugar rule even with their ‘unflavored’ lines.
No Sugar Applegate Naturals, People’s Choice Old Fashioned Original and Coleman Organic are some of the better brands out there. When choosing from them though, still make sure your meat has no sugars in the ingredients such as fruit juice concentrate, honey, and maple.
2. Beans (Canned or Dry)
Beans are the perfect addition for soups, stews or salads. You can also puree beans to create hummus or a tasty spread for sandwiches; and they’re super healthy, chock full of protein, fiber, and plenty of nutrients. But if you're opting for the convenience of canned beans, check the label. For example, one cup of canned baked beans can pack more than 20 grams of sugar. Also, baked beans are a big NO, since pretty much all brands are high in sugar.
Beans are still a must for a low sugar, or sugar free diet, so if you opt for canned beans be sure that they are unsweetened, and don’t have ingredients you don’t know. Choose BPA-free cans and organic, non-GMO options where possible.🥫
You can choose from Black Beans, Cannelini (also known as Northern Beans), Garbanzo Beans (chickpeas), my favorite Navy Beans, Kidney beans, Black-eyed peas. I also always have Lentils at the ready because they only take 20 minutes to cook and can literally be turned into a delicious freshly cooked, wholesome dish in no time at all.
Keep two kinds of beans on hand at all times.
I personally add beans to our family meals at least five days a week. I always have a stock of black beans, and pinto beans as my go-to. I buy the Sams Club Member’s Mark 12lbs. bags that are around $8.39. When we were really going through tough times financially ($25 a-day food budget for 9 people, kinda tough) beans were a savior, both filling and a great source of fiber and protein.
Contrary to popular assumptions they’re easy to cook. I simply cook them on the stove in a lot of water on high for forty minutes and they’re done perfectly. We’ve it made a part of our family routine, and that’s the key to conquering bad habits that don’t serve you - make what’s great for you a habit!
3. Breads
Sadly, these days most manufactures add sugar to their sandwich breads - especially when gluten free.
But here’s the thing. If you currently eat white bread that has no sugar added, it’s still a big no- no, because of the way processed white flour spikes your blood sugar levels, just like sugar, and can once again trigger cravings. For the science behind it you can pop-over to my post, ‘Is Carb Addiction Real?’ and it will run you through the how and the why.
Your best option if you need gluten free without sugar, is a whole wheat sourdough bread from the farmer’s market which is fermented with a live active culture.
If you’re not in need of a gluten free bread, then sprouted wheat bread will be you best option.
Life Ezekiel Original Sprouted Bread is my favorite no added sugar bread, and not only is it sugar free, but also it contains way more protein and fiber then many other breads. It’s usually found in the freezer section in many markets store. Another good option is Katz Sugar-Free Gluten-Free Rolls and B-Free Quinoa and Chia Seeds Wraps.
4. Canned and Jared Goods
Unsweetened plain tomatoes (fire-roasted, crushed, diced, sauce, paste sun-dried), artichoke hearts, coconut milk and coconut cream, tuna, salmon, and sardines are great essentials. 🥫
Applesauce as long as it’s unsweetened or flavored (stay away from big brands) is actually another great essential due its high concentration of pectin, applesauce aids in good digestion, helps remove waste from the body and is great for a when you have a sweet craving, as a light mid-day snack.
When it comes to canned fruit only, pick-up the 100% fruit, in its own juice and unsweetened -and remember you should only be eating it in very moderated amounts!
Now for jams. Honestly, from my perspective there isn’t really a no-sugar added brand that is tasty - they tend to have a nasty after taste. This is what got me into experimenting with making my own, which felt totally intimidating at the time. But good news, I did it!
I know that I’m going slightly off track with this but I really do love jams and I want didn’t you to miss out! So my Sugar-Free Mixed-Berry Jam Recipe (Keto, Gluten-Free, Gelatin-Free, Vegan) is made with only 4 ingredients, this jam is super easy to make, and although it's also 100% healthy, it doesn't compromise on that sweet-but-slightly-tart flavour we love! Best of all it doesn't require any kitchen skills either. Enjoy!
5. Dried Fruit
Most dried fruits are enhanced with apple or grape juice concentrate or even cane sugar. The rare dried fruit brands without added concentrate or sugar, do tend to hit you with a lot more natural sugar and calories than eating whole fruits, and are very easy to eat too much of.
So you’re better off taking these deceptively sweet “healthy” snacks out of your rotation, and maybe eating a 100% dried fruit, unsweetened brand as a treat. Try dried mango, unsweetened (a delish and easy dessert!), or goji berries, medjool dates, or raisins (no-sugar.)
Although the one exception is shredded coconut, unsweetened. Which a very moderated amount of is a good way to enjoy the healthy saturated fat found in coconut.
6. Nuts/Nut Butters/Seed butter
Alert! Flavored nut butters are a big NO and so are traditional brands like Skippy and JIF, which usually have tons and tons of added sugar.
Clean sugar-free nut butters (almond butter, cashew butter or peanut butter) however are a brilliant staple, a fantastic source of snacking for sugar free living, but as I said-- just as long as it’s unsweetened and flavored. Justin’s Classic Almond Butter is a fabulous delicious option.
Also, choose raw nuts when available as they are the least processed, and are great options for sugar free snacking and they help you stay full and avoid cravings.
These are a must have for any low sugar and sugar-free pantry. Try out different types to see what you enjoy the most like: Almonds, raw; Cashews, raw; Pine nuts (I love these in salads) Pumpkin seeds, raw; Sunflower seeds. They also make a great portable snack to keep in your bag or desk drawer at work.
7. Dried Grains🌾
An essential to your ideal low-sugar, super healthy pantry are your whole food grains (also: great source of complex fiber). Again, it’s about making healthy, low-sugar living decisions both easy and a habit. There are always oats and brown rice on hand in my house; again these both supported our health and were budget friendly when we struggling. We often have un-cooked oats with milk or live plain yogurt, with some fruit and nuts for lunch. Just as we cook our beans in the evening, at the same time we cook our brown rice - only takes 40-minutes, and accompanies our stir fry, salad, stew, or veggie burrito filling.
There are many options to choose from: Oatmeal, Brown Rice Pasta, Chickpea Pasta, Brown Basmati, Brown Rice, Barley, Buckwheat soba noodles.
I’m also going to include quinoa here. Yes, quinoa is a seed, but… it cooks like a whole grain, its filling and it looks like a whole grain, so you can eat it as such! It’s packed with nutrition, and it cooks very quickly (15 minutes or less). I love having it with my brie and hummus salad! However, I have to say that it’s a pricier option than say rice, especially when there’s a pandemic going on, so only stock-up on it if it’s not going to hurt your budget.
8. Seeds
Seeds are an unsung hero of vibrant health, glowing skin and balanced hormones. I add seeds where ever I can. I start each morning (well actually my sister does it for me!) using a coffee grinder to grind up chia and flax seeds which I swallow down with water. I contribute this practice with both helping my acne and my chronic hormone imbalance. Choose from Chia Seeds, Flaxseed, Pumpkin seeds, Sesame Seeds, Sunflower seeds, Tahini-- more the merrier!
9. Spices + Seasonings
For centuries herbs and spices have been used not only in cooking but for their medicinal properties and remarkable health benefits, which modern science has now proven. Here’s a comprehensive list to start working towards adding to your staples.
Allspice
Cayenne Pepper
Celery Seed
Chili Powder
Caraway seeds
Curry Powder
Cream of Tartar
Dried or Fresh Basil
Dried or Fresh Oregano
Dried or Fresh Thyme
Fennel Seed
Italian Seasonings
Garlic Powder
Cinnamon
Ground Cumin
Ground Nutmeg
Ground Mustard
Ground Turmeric
Garlic Powder
Onion Powder
Paprika
Pink Himalayan Salt
Sea Salt
Pepper
Red Pepper Flakes
Mustard Seeds
10. Sweeteners
The sweeteners that many companies use in place of sugar in ‘sugar-free’ foods can have so many negatives effects on your health, and possibly even cause cancer - yes, CANCER. Pretty scary.
When you are using those alternatives, say Splenda, it's actually just tricking your mind into thinking that you consumed something SUPER, SUPER SWEET, way sweeter than even SUGAR.
You guessed it: this only makes your brain crave foods and beverages that are even sweeter.
Also, some so called ‘no sugar added’ processed foods often include artificial sweeteners, excessive amounts of sugar alcohol, and naturally occurring sugar.
If you do still want a good sugar alternative though, I do have a more natural option for you.
I only ever use Natural Pure Stevia, because it is the purest and healthiest sugar-free sweetener out there. I also find it doesn’t make you crave sugar either, as long as you only use it in moderation. My favorite is the Vanilla Crème Drops by Sweetleaf.
11. Sugar Free Snacks
Like I just mentioned, most labeled sugar-free foods contain artificial sweeteners, which as you now know aren’t so good for you or your cravings. But, there are still some options out there that use naturally good sweeteners or that are naturally sweet, so you can indulge in a sweet sugar-free snack. This is crucial, since one of the biggest ways to go off the wagon when you’re trying to cut back on sugar is to not have satisfying snacks on hand. Here are some options vetted by me:
Whole fruits like berries, banana or an apple, of course, make a perfect sweet snack choice.🍓
Unsweetened sprouted seed crackers.
Chocolate: if you’re the kinda person who loves a nibble of chocolate as a snack, then I've got the perfect thing for you, my Sugar-Free Chocolate chunks recipe make the perfect snack or you can buy an unsweetened chocolate bar; Evolved’s MIDNIGHT COCONUT 100% CACAO or natural monk fruit sweetened, no sugar alcohols ChocZero's Dark Chocolate Chips make a yummy option.
Hummus and veggies.
12. Condiments, Dressings, & Oils
Many people are surprised that so many mustards, ketchups, BBQs and hot sauces, including sriracha, contain tons of sugar. Also, store bought dressings contain unwanted stabilizers and sugar. 🤨Plus, it can be tough to find good-tasting condiments and dressings that aren’t made with sugar. I have you back though! Pop over to my Recipes Section to find incredibly delicious dressings and sugar-free Ketchups that you put together fast and that won’t trigger a blood sugar spike. My Sugar-Free Creamy Balsamic Dressing Recipe (Low-Carb, Keto, Gluten-Free) is a family fave and takes less than 5-minutes to make.
Just as a quick to share with you, I always have a ‘jar’ of unrefined virgin coconut on hand (I get the Great Value Organic Unrefined Virgin Coconut Oil, 14 fl oz from Walmart) because I use it in so many ways in my daily life (think: teeth - for pulling plus toothpaste, face and body cream!) But, where I’ve found it so powerful is to help battle my sugar and junky food cravings in the early days when I was breaking my addiction.
Honestly, I hate the taste of the stuff but if I feel my blood sugar crashing I take a spoonful of it and it makes me feel better fast, as well as reduces my hunger. This has been reported in studies carried out helping the calorie control for men.
It has so many benefits, the fatty acids in coconut oil can encourage your body to burn fat, and they provide quick energy to your body and brain. They also raise HDL (good) cholesterol in your blood, which may help reduce heart disease risk.
Lets run it down:
Coconut Oil
Extra Virgin Olive Oil
Ghee
Nonstick Olive Oil cooking spray
Sesame Oil
High Heat Sunflower Oil
Apple Cider vinegar
Balsamic Vinegar – EXTRA WARNING balsamic vinegar tends to get its syrupy quality from grape juice concentrate.
Red Wine Vinegar
White Vinegar
Coconut aminos
Hot sauce – Many hot sauces, including sriracha, contain tons of sugar. Instead Cholula's Original flavor is gloriously free of any added sugar.
Ketchup – Most store bought sugar free ketchups contain sugar alcohols, so I highly suggest making your own. I have FANTASTIC Heinz Copycat Sugar Free Ketchup recipe you can use.
No Added Sugar Mayonnaise
Ground Dijon Mustard
Barbecue Sauce – Pretty much all store bought contain sweeteners and sugars, so again I recommend you making your own. P.S I do have a fantastic Sugar Free Chipotle Mayo Sauce Recipe for you give a try.
Dijon Mustard
Dressing – When it comes to store bought dressings, they normally contain unwanted stabilizers and sugar, so avoid them if possible. BTW I have a great versatile healthy Sugar-Free Creamy Balsamic Dressing Recipe Here.
Wrapping it all up: creating a low sugar spring pantry!
With the start of Spring here, I hope you jump head first into creating a healthy, low-sugar or sugar-free kitchen, that’ll help you snack smart, lose cravings and eat cleaner.
You now have the tools, and a clearer understanding of how to shop smarter at the supermarket, and make those little (but very impactful) tweaks that will have you feeling better fast, and without having to fight so hard to stay away from sugar in all the unexpected places.
Your pantry overhaul will help you have the right food at your fingertips, well stocked with strategic staples, so that you’ll find it easier to throw together a quick, well-balanced meal, helping you avoid take-out, or resorting to fast junky fix.
A nutritional pantry makeover will not only help you eat better, but also inspire you eat right.
And… guys you don’t have to have a HUGE pantry in order to have a HEALTHY pantry. I personally don’t even have a pantry, just a cupboard. #noexcuses
All you need is some staples to be able to throw a meal together in a hurry or grab a snack on the go.
Of course I don’t expect you to give up on all the snacks and condiments you currently enjoy altogether. Just start working towards removing them. You see, the more sugar laden items you can replace to better options, the less you’ll crave more heavy sweet, and the less you’ll want all your current unhealthy options. Your taste buds will literally change for the better.
Stocking a low-sugar, or sugar-free pantry is just the beginning of sugar-balanced living and ditching those cravings.
Don’t forget to plenty of fresh fruits and fresh vegetables, fresh proteins, and fresh healthy fats like avocado.
If you found this post helpful, and you feel like you need more support and coaching, and dig deeper on this topic then contact me now for high-touch support, coaching, personal feedback and tools to escape the sugar and comfort food cravings rollercoaster for good, gain vibrant energy, heal your body, drop excess weight, boost your metabolism so that you can embrace a life that you love living.
AND… don’t forget…. to download my nifty ‘Ultimate Sugar-Free Eating Pantry Staple Check List’ to print-off, or have on your phone, next time you go shopping, to help you stock up on nutritious, immune system boosting foods, with processed sugars or carbs here.