When starting a low-sugar diet, you’ll want to replace added sugar with foods that are naturally sweet like some fruits, vegetables, natural dairy, whole grains, and spices. You’ll also want to incorporate foods that are rich in fiber, protein, and healthy fats to help prevent food cravings and help stabilize your blood sugar spikes. Here are the food categories you’ll consume more of, and some of our favorite examples to stock up on at the grocery store.

High-Fiber Fruits

These are some of our faves, but the method of choosing which fruits looks best to you at the grocery store or farmer’s market works too (because blueberries in the dead of winter aren’t always so enticing).

Apples

Avocados

Blackberries

Blueberries

Coconut

Cranberries

Oranges

Pears

Pomegranate

Raspberries

High-Fiber Vegetables

Really though, any vegetable is a good option on a low-sugar diet.

Artichoke hearts

Butternut squash

Broccoli

Cauliflower

Fennel

Green peas

Kale

Parsnips

Spaghetti Squash

Spinach

Sweet potato

Swiss chard

Zucchini

Herbs and Spices

You don’t need to rely on sweeteners to add flavor to your meals. Take full advantage of your spice rack and fresh (or dried) herbs, and start experimenting.

Allspice

Cinnamon

Chili

Cumin

Ginger

Nutmeg

Paprika

Thyme

Rosemary

Vanilla

Dairy and Nondairy

Look out for those sneaky added sugars in dairy and nondairy products, but if you go for plain, you should be in the clear.

Almond milk

Cashew milk

Cheeses

Coconut milk

Coconut yogurt

Dairy milk

Greek yogurt

Kefir

Skyr

Whole Grains

This might come as news to you, but carbs actually aren’t the devil. Just make sure you’re reading labels to avoid grain products that contain added sugars.

Barley

Brown Rice

Buckwheat

Farro

Millet

Oats

Quinoa

Wild Rice Oats

White Rice

High-Protein Foods

If you stay away from super-sugary sauces, you can bet lean proteins are typically low in sugar.

Beans

Beef tenderloin

Chicken breasts

Legumes

Salmon

Shrimp

Tofu

Tuna

High-Fat Foods

For a great low-sugar snack, grab a handful of nuts or load up a smoothie with nut butter or seeds.

Almonds

Cashews

Chia seeds

Flaxseeds

Hemp hearts

Pumpkin seeds

Pistachios

Nut butter