From fructose to maltose and sorghum, there are more than 44 nicknames for added sugar. Unlike natural sugar, which is found in whole foods like fruit, added sugar is introduced during the processing of foods and includes sugars from syrups, honey and concentrated fruit or vegetable juices. While your body can process natural sugar and use it as fuel, it’s important to cut down on added sugar, since too much of the latter can cause negative health effects such as weight gain, diabetes and more.
If you’re looking to cut back, try one of the 14 recipes below (which span breakfast, lunch and dinner) and don’t contain any added sugar.
1. MAKE-AHEAD INSTANT OATMEAL JARS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 229; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 152mg; Carbohydrate: 38g; Dietary Fiber: 5g; Sugar: 7g; Protein: 6g
2. MAKE-AHEAD MINI FRITTATAS | CLEAN EATING
Nutrition (per serving): Calories: 291; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 6g; Cholesterol: 297mg; Sodium: 489 mg; Carbohydrate: 15.5g; Dietary Fiber: 2g; Sugar: 4g; Protein: 21g
3. BAKED BERRY OATMEAL CUPS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 160; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 55mg; Carbohydrate: 33g; Dietary Fiber: 4g; Sugar: 18g; Protein: 6g
4. STRAWBERRY BANANA GREEN SMOOTHIE | FIT FOODIE FINDS
Nutrition (per serving): Calories: 156; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 59mg; Carbohydrate: 30g; Dietary Fiber: 6g; Sugar: 15g; Protein: 7g
5. SPIRALIZED SQUASH FRITTATA | COOKING LIGHT
Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 192mg; Sodium: 349mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 5g; Protein: 12g
6. SLICED AVOCADO WITH HUMMUS & BLACK PEPPER | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 248; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 265mg; Carbohydrate: 26g; Dietary Fiber: 8g; Sugar: 4g; Protein: 7g
7. VEGAN HOMEMADE BANANA “YOGURT” | NUTRITION STRIPPED
Nutrition (per serving): Calories: 152; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 45mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 8g; Protein: 5g
8. HIGH FIBER CHICKEN AND BLACK BEAN ENCHILADAS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 309; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 69mg; Sodium: 337mg; Carbohydrate: 34g; Dietary Fiber: 7g; Sugar: 7g; Protein: 27
9. PARMESAN & CHIVE FRITTERS | THE HONOUR SYSTEM
Nutrition (per serving): Calories: 205; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 41mg; Sodium: 246mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 0g; Protein: 9g
10. BAKED ZUCCHINI STICKS | THE SKINNYTASTE COOKBOOK
Nutrition (per serving): Calories: 160; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 3mg; Sodium: 334mg; Total Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 6g; Protein: 15g
11. PASTA LENTIL BOLOGNESE | CLEAN EATING
Nutrition (per serving): Calories: 337; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 484mg; Carbohydrate: 68g; Dietary Fiber: 15g; Sugar: 8g; Protein: 13g
12. SPICY CAULIFLOWER BURGERS | PINCH OF YUM
Nutrition (per serving): Calories: 169; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 63mg; Sodium: 217mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 2g; Protein: 7g
13. GLUTEN-FREE ZUCCHINI QUICHE | HEALTHY NIBBLES & BITS
Nutrition (per serving): Calories: 261; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 113mg; Sodium: 528mg; Carbohydrate: 7g; Dietary Fiber: 5g; Sugar: 3g; Protein: 14g
14. BANANA BERRY “NICE” CREAM | MYFITNESSPAL’S RECIPE
Nutrition (per serving): Calories: 89; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 30mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 13g; Protein: 1g
