The Sweetest Challenge – Shopping List

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We’ve put together a list of grocery items that have no added sugar or artificial sweeteners. These items are merely suggestions.

ALWAYS, ALWAYS read the ingredient labels! Keep in mind that most boxed foods will have some type of added sugar or sweetener. Reading labels may sound time consuming, but after a few trips to the grocery store, you’ll be scanning labels in a matter of seconds. It’s a good habit!

Remember, almost all foods have naturally occurring sugar, it’s added sugar and sweeteners we’re avoiding with this challenge.

THE SWEETEST CHALLENGE is just a click away!

No added sugar grocery items:

Almond Milk without added sugar
Coconut Milk
Pomegranate Juice, 100% pure juice
Green Tea, home brewed
Cottage Cheese
Greek yogurt, plain,
Feta Cheese
Parmasean Cheese
Spaghetti or Marinara Sauce, We like Ragu Lite (no added sugar)
Pasta, 100% whole wheat
Wild Caught Salmon
Lean Ground Turkey
Lean Meats
Fresh fruit
Fresh vegetables
Brown Rice
Old-Fashioned Oats
Steel Cut Oats
SkinnyMs. Honey Nut Breakfast Cereal (use applesauce instead of honey)
Applesauce, no added sugar
Pomegranate Spiced Applesauce
Dates (read the label to ensure there’s no added sweeteners)
Ezekiel Bread (sometimes found in the organic section cooler or freezer)
White Whole Wheat Flour
Whole Wheat Flour
Coconut Flour
Jam & Jelly sweetened with fruit juice, we like Polaner all Fruit with Fiber
Natural Peanut Butter, Smuckers and Krema are yummy brands
Raw or roasted nuts (without added oils, salt or sugar), especially walnuts, almonds and pistachios
Raw or roasted seeds, especially pumpkin, flax, chia or sunflower seeds
Extra-Virgin Olive Oil
Canola Oil
Coconut Oil, unrefined

Items will continue to be added to the shopping list. Feel free to suggest additional “no added sugar” foods and we’ll add them to the list.

38 Comments on "The Sweetest Challenge – Shopping List"

  1. Suzanne  October 1, 2013

    I really like freeze dried fruit for a sweetness blast without the added sugars

  2. Mario  February 2, 2016

    Why all the ‘low fat’ suggestions?

    • Gale Compton  February 2, 2016

      Mario, It’s always up to the reader as to whether or not to use low-fat or full-fat dairy. There are plenty of arguments for both. Some of our recipes include full-fat dairy for various reasons, specifically fat is often needed in recipes in order to keep them together. In the end, it’s up to you. 🙂

  3. Pat  April 13, 2016

    I have tried this before and lost 26lbs. Now because I was unable to stay away from sugar i gained all the weight back. I am so ready to try this again. Hoping to be more disciplined this time.

    • SkinnyMs.  April 14, 2016

      Good for you for giving it another shot, Pat! Remember that it’s okay to fall of the wagon from time to time, as long as you keep getting right back on. 🙂 Check out our no-sugar added dessert recipes; they’ll make you feel like your indulging without the unwanted ingredients.

  4. Kopmom  May 31, 2016

    Great Article! I have tried the Atkins diet which in phase I you must detox from sugar. After the withdrawls, I was amazed at how good I felt. This article is priceless for advice on how to feel better and have more energy. I even lost that brain fog that makes you wonder why you walked into a room because you instantly forgot you were after something. I applaud your article and will be doing this again just to feel so much better, let alone weight loss.

    • Gale Compton  June 1, 2016

      Thank you for the positive feedback. I know exactly how you feel. Elimininating refined sugar 100% was the key for me as well. Good for you!

  5. Riley  July 4, 2016

    I do have a question on the jelly that you recommend when reading the label, it has maltodextrin written as one of the ingredients. Is that still ok, as I follow the 50 names of sugar list to try and keep myself away. Also just started the month challenge as well 🙂

  6. Rayne  October 23, 2016

    Just wondering if any type of vinegar has added sugar or not?

    • Nichole  October 23, 2016

      Great question, Rayne! Fruit flavored vinegars can often have added sugar, for example: pomegranate balsamic vinegar. If you tick with “traditional” vinegar such as apple cider, rice vinegar, etc you should be in the no-added sugar “zone”. If you unsure of a specific vinegar, check the ingredient list! You can always add your own fruit flavors to vinegar at home!

  7. Carolyn  October 24, 2016

    What about alcohol

    • Gale Compton  October 24, 2016

      Carolyn, It’s up to you but I would recommend giving up alcohol for the 30 day period.

  8. tori  December 16, 2016

    im highly considering going 25 days with no sugar. im currently doing my homework before i start to set myself up for success.
    I am a serious coffee drinker. any advice on breaking from this during the 25 days? coffee is comforting to me. After a day with my 2yr. old daughter, coffee is how i finally relax!
    please advise.


    • Gale Compton  December 18, 2016

      Tori, I recently went 30 days without any added sweeteners, unrefined included. I really missed my morning coffee with a little 2% milk and a teaspoon of coconut sugar…I like it foamy. So, I continued to drink coffee but added unsweetened almond milk. It was hard for the first week, but I grew to like it when into the 2nd week. You can read more about the 30 day program and my review of it, here

      Continue to enjoy your morning coffee with a splash of unsweetened almond or coconut milk. 🙂

  9. alexandra  January 2, 2017

    Can you make your own bread with white \bread flour and no added sugar?

    • Nichole Furlong  January 2, 2017


      Try to only use whole wheat flours. Homemade breads will be more difficult to make, especially yeast breads. Yeast “eats” sugar and releases gases which is what causes the bread to rise. If you choose to make your own breads, try to find unleavened breads (which don’t use yeast) or find a well reviewed recipe which uses honey as a sugar/sweetener.

  10. Geraldine  January 8, 2017

    What fruit can you eat ?

    • Gale Compton  January 9, 2017

      Geraldine, Any fruit works! 🙂 We have a recipe coming out soon called, Roasted Banana Smash. OMG…it is so yummy and can be used for so many things. Keep an eye out. 🙂

  11. Fioana  February 23, 2017

    Hi!! I gave up smoking 2.5months ago… since then I’ve put on so much weight! I was 58kg and now neRing 70kg .. I feel terrible. I am a insulin dependant diabetic so I’m not what you would call a sweet tooth but I have been having More carbs (whit breads, pastas, cheese, protein bars and more) than what I would normally consume! I am hoping this will help bring my weight back to normal and still be able to stay off the cigarettes. I just want to be healthy and comfortable again… this weight is a big issue for me. Fingers crossed!!

    • Kym Votruba  February 23, 2017

      Good for you for giving up smoking! You’ve taken a huge first step. Our site offers many resources to help you learn to eat healthy and lose weight, even if you’re a beginner. Please keep us posted on your progress.

  12. jane chisholm  April 18, 2017

    Jane Chisholm
    I have tried so many diets over the years to no avail. I am so impressed with your 30 day challenge that I am going to start tomorrow. I just want to get fitter and healthier
    Here goes
    Cheers Jane

    • Gale Compton  April 18, 2017

      Jane, You can do it! Please keep us posted. 🙂

  13. Marc Moreno  June 15, 2017

    Hi! I’m trying to get prepared to do this challenge but I find something confusing. In this list of no added sugar items, you have listed Jam & Jelly sweetened with fruit juice, like Polaner all Fruit with Fiber. However, in the list of 50 names for sugar, fruit juice and fruit juice concentrate are both included. I’ve also been looking on Polaner’s website, and they list maltodextrin and polydextrose as ingredients (names for added sugar). Can I consume them during this challenge? I would like to find a brand of Jam/Jelly that doesn’t have any added sugar. Can you recommend some?


  14. Heidi  July 13, 2017

    Hi, my sister law started me on this. However, she stresses no fruit, no beans, no yellow-red-orange veggies, no potatoes and no bread. Is this the same idea, but no flavor? We are doing protein and green veggies only. A treat is a few strawberries or blueberries, but keep it limited. Your thoughts?

    • Emilia Horn  July 13, 2017

      Heidi, it’s great that you’ve started on the no-sugar challenge! We feel that a balanced diet of lean protein, whole grains, legumes, fruits, and vegetables is healthy, but everyone is different. If your diet works for you, that’s great, but it might not be sustainable for long. You’ll probably start craving carbs, and complex carbs, such as whole grains, are fine in moderation. They’re also important if you exercise.

  15. Glenda  August 9, 2017

    I’m in starting today no added sugar “

  16. Danielle  October 25, 2017

    I’ve found an item for the list: Wasa Multi Grain Crackers. They have 0g of sugar and nothing on the added sugar list that you have. They’re great with soup, or or breakfast with the peanut butter and jam you suggested. I’m starting this on Saturday, since I need to do some shopping before I begin this. I did a 30-day no added sugar on my drinks and have broken my addiction to sweet drinks, but now I need to break another bad habit for some cravings for sugary foods. I have to kick my last 10 lbs! I’ve lost 50 in the last 14 months and have a goal to lose 10 more, I’m hoping this will help!

    • Jennifer Hanford  October 26, 2017

      That’s an excellent item to add, Danielle – thank you! And that’s fantastic you’ve been successful in breaking your addiction to sweet drinks and losing weight! Let us know if you have any questions about this plan.

  17. Hope  December 30, 2017

    How about pure date syrup?

    • Gale Compton  December 31, 2017

      Hope, It’s up to you, but date syrup is not recommended when detoxing from sugar.

  18. Maddy  February 4, 2018

    What is your take on bananas and possibly an overnight oats to start your day?

  19. Nadja  June 6, 2018

    Hello! My husband and I would love to try this diet. My only concern are withdrawals, it would be ideal if I could sort of “match” the withdrawal phase with a weekend. From your experience, how long does it take until you start feeling the symptom? I know somewhere you mentioned it takes 2-4 days to go through this phase but when would someone start feeling the symptoms?

    • Gale Compton  June 7, 2018

      Nadja, When I did this challenge many years ago (I haven’t eaten refined sugar in over 10 years), I was feeling symptoms
      by the next morning, so about 24 hours. However, keep in mind some people feel the symptoms much sooner and others not at all. 🙂

  20. Leslie  December 18, 2018

    I have type 2 diabetes and I really need to try and stop the and lose weight.


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