What Can I Eat During The No Sugar Challenge?

Q: Why can I eat dates but not date sugar?
A: Technically, date sugar is not “allowed” in this challenge because you wouldn’t eat date sugar by itself. Honey doesn’t have any added sugars, but we all use it to sweeten other things. Thus, it becomes an added sugar and it’s not allowed. Conversely, we eat whole dates by themselves, so they can be used in this challenge. It’s a bit complicated, but we had to draw the line somewhere!

Q: Can I eat fruit?
A: Yes! Please do. The naturally occurring sugars in fruit provide a good source of carbohydrates. Fruit also provides fiber and a variety of vitamins and minerals that make it different from eating a candy bar. Dried fruit is allowed, too.

Q: Is alcohol allowed?
A: Yes, alcohol is allowed. Some participants may choose to eliminate alcohol for maximum benefit, but you do NOT have to avoid any alcohol without added sugars for the purpose of this challenge. For example, beer, wine, or liquor with club soda is fine; margaritas and whiskey cokes are off limits.

Q: Doesn’t bread have added sugar? Can I eat it?
A: Yes, bread often has added sugar. Take a careful look at the ingredient list for hidden sources of sugar to determine what type of bread is allowed. Some sprouted grain breads do not have added sugar and are a great choice.

Q: I can’t drink coffee without added sugar. Help!
A: This challenge is for you! We want to help you rid the need for sugar in food and drinks. If you can’t stand black coffee, add a splash of unsweetened milk or almond milk or try this creamer recipe.

Q: Is there a store-bought chicken broth without added sugar, or do I really have to make my own stock?
A; While homemade stock is delicious, we all love the convenience of ready-to-go broth. Look for the Imagine brand, which does not contain added sugar. Always check those ingredients, though.

Q: My favorite salad dressing has added sugar. What can I do?
A: Olive oil and red wine or balsamic vinegar are great options (remember to season your greens with salt and pepper). If you want some variety, try this Greek yogurt based recipe. You can blend up a big batch and keep a jar in the fridge. It works well as a dip for snacks, too.

Q: Sriracha is really not allowed?
A: I know. Heart-breaking, right? While Sriracha does have added sugar, you can use Sambal chili paste instead. That does not contain added sugar.

Q: What can I do to get over the 2PM low energy hump? Usually I have a Coke.
A: This is a tough part of the challenge and every day for most of us. There are several things you can try instead of your afternoon Coke. We suggest trying them out and seeing what works best for you that you can stick with in the long term, even after the challenge. Some of our favorites are: Try unsweetened, flavored, carbonated water. Have a cup of hot or iced tea. Have a snack with something sweet and some protein (like an apple and peanut butter). Try going for a walk or doing a short meditation (download the Calm app for easy, guided meditations).

Q: Any grab and go suggestions during the week? I don’t have a lot of time to cook on busy weeks.
A: Remember that 74% of packaged foods have added sugar. With the time spent reading labels at the store, you could probably make soup or chili in the crock pot or a big batch of kale salad for the week. It holds up well even with dressing on it. If you are looking for something you can grab and make at work, the Evol Beans, Rice and Cheddar Burrito is a good option, as well as MTR Palak Paneer which you can serve with rice.

Q: Are there any gums that are acceptable for the challenge?
A: Unfortunately, we have not been able to find a gum without added sugar.

Q: I noticed that some packaged foods say they have sugar in the nutrition facts panel, but they don’t list any added sugar ingredients. What’s the deal?
A: These foods have naturally occurring sugar, but no added sugar. They ARE permitted. Double-check the list of common names for sugar to make sure none of the ingredients are just added sugar is disguise.

Q: My protein powder has added sugar or stevia. What do you suggest as an alternative?
A: Our primary recommendation – eat FOOD: meat, eggs, plain greek yogurt, cottage cheese, nut butter and beans are all awesome sources of protein and can provide adequate protein. However, sometimes protein powder is convenient. Here’s a 100% whey protein without added sugar, and here’s a vegan rice protein option. This plant-based protein powder is also a good unsweetened and unflavored option.

Q: Will I experience withdrawals?
A: You may experience withdrawals, such as headaches, fatigue and irritability, but this shouldn’t last longer than a few days. Have a game plan for those moments: try drinking water, sipping herbal tea or eating a piece of fruit. Often headaches in this challenge can be due to insufficient calories or carbohydrates, so make sure you’re getting plenty of both!