How to Stock a Sugar-Free Pantry that Satisfies

So, you want to start a sugar-free lifestyle, but you don’t know where to begin? Start at home! One of the key steps to success is learning how to stock a healthy pantry. Whether you’re reducing your sugar intake or removing it from your diet altogether, any change is a step toward taking better care of your health.

Before You Stock Your Pantry

To understand what you’ll need to add, first you need to get rid of the sugars you don’t want. Start by reading the labels on the foods you have. There are easy ways to determine some sugars by name. Look for ingredients that include the words “sugar” or “syrup” or end with the suffix “ose” like fructose and sucrose. It also helps to become familiar with the names of artificial sweeteners, like aspartame, sucralose and saccharin.

Another way to understand labels is to learn the difference between no sugar, no added sugar, and unsweetened. This can help you spot which products have added or artificial sugars and which have natural sweeteners.

What Are Natural Sweeteners?

Just because you are reducing sugar doesn’t mean you can’t satisfy your sweet tooth. There are natural sweeteners, like honey, agave nectar and others, that can fulfill that craving and provide healthier benefits than conventional white sugar.

For example, stevia, a plant leaf extract, has zero calories and a low glycemic index which means it won’t impact insulin or blood sugar levels. This makes it an ideal sweetener for Ultima Replenisher electrolyte mixes, so that you can enjoy plant-based flavors and a taste of sweetness without any junk ingredients.

How to Stock Your Pantry

If you’re going sugar-free and finding ways to stock a sugar-free pantry feel overwhelming, take just one step at a time. Choose one thing from this list that seems doable and, once you master that step, choose another, and keep going until you have created the low-sugar or sugar-free lifestyle you want.

1. Revise your basic ingredients

If you like to bake and cook from scratch, there are a few items you can swap to lower your sugar intake. White flour contains sugar, so try an alternative like almond or oat flour. Instead of white sugar, try substituting coconut sugar. You can also switch your cocoa powder with cacao powder, which has less sugar and a higher nutritional content.

Starches like bread, rice and pasta may also contain sugar. You can replace them with grains like oats, barley, brown rice and chickpea pasta as healthy alternatives. Instead of rolls, try using corn tortillas and turn your sandwich into a wrap.

2. Remove the sugar from meal prep

Breakfast can often lure us with sugar-laden treats like pastries and sweet cereals. But choosing eggs or oatmeal can provide the protein to fuel you much longer than a sugar rush will. You can even add some avocado, fruit or yogurt to brighten up your dish and get more flavor and nutrition out of it.

When preparing lunch and dinner, instead of using bottled sauces and marinades, dress up your proteins and vegetables with healthy oils, vinegars, herbs and spices. You’ll reduce the sugar and create flavorful dishes without all the additives.

3. Choose healthier snacks

Cookies and candy might be the obvious snacks to eliminate, but did you know that some health bars contain just as much sugar? This is why reading the labels is so important. Once you become familiar with what to look for, you can choose the right snacks for your dietary needs. (For more, read “Alternative Sugar-Free Snacks to Satisfy Your Cravings.”)

Many dried fruits are made with sugars, so stick to fresh fruit for a healthy snack. While fruit does contain sugar, their natural sugars come along with nutrients and fiber. If you want to keep canned fruits due to their longer shelf life, look for brands that don’t add extra sugar and pack them in their natural fruit juices.

For filling treats to pop in your mouth, eat quick bites with a crunch like nuts, seeds, popcorn or dried edamame. Or try whole-grain crackers and veggies with hummus or bean dip for a protein-packed snack. 

4. Stock drinks that hydrate

To quench your thirst, stock your pantry with drinks that will provide you with the hydration and nutrients your body needs. Sugar can act as a diuretic, so drinks like sodas and many fruit juices only provide empty calories.

Hydration is vital to supporting your overall health, so water is a staple for any pantry. Be sure to read the labels if you’re choosing flavored water or fortified and flavored “healthy” drinks that often carry hidden sugars.   

To supply your body with the hydration it needs and sweet flavors you crave, stock Ultima Replenisher hydration powders next to your water. They supply 6 key electrolytes to fuel your body without the added sugars many sports drinks and even some probiotic sodas have. Flavors like Pink Lemonade or Cherry Pomegranate are great substitutes for sugary sport drinks and fruit juices that the whole family will love. And, if you like cocktails but don’t want the sugar or the alcohol, enjoy our no-sugar Mocktini Variety pack with flavors like Strawberry Margarita and Cranberry Cosmo—and, yes, still include electrolytes!

If you find that cravings derail your best intentions, you’re not alone. Add Tropical Fusion Crave Killer electrolyte mix to your sugar-free pantry. Like other Ultima powders, it has 6 electrolytes and no sugar, but it also has Chromax^® (chromium picolinate), an ingredient that’s clinically proven to  reduce cravings.*

Once you learn how to identify various sugars and which ones are right for your diet, you can stock your pantry with ease knowing you made smart, flavorful choices that will benefit your health—one step at a time!

 

* Ultima Crave Killer electrolyte mix with Chromax^® is a dietary supplement. These statements have not been evaluated by the U.S. Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.