Are you sweet on sugar but trying to cut back? Do you have a hard time finding low sugar snacks but still crave them? We can relate!
Low sugar diets are quickly becoming buzzed about in the health and fitness world. More and more research is being done to show the negative impact sugar can have on your body from how it can increase your chances of developing certain cancers to it being a main culprit of obesity. Sugar can also be a major factor in how you feel on a day-to-day basis (does a sugar crash sound familiar?)
Natural Sugar – “Natural sugars are found in fruit as fructose, and in dairy products, such as milk and cheese, as lactose. Foods with natural sugar have an important role in the diet…because they provide essential nutrients that keep the body healthy and help prevent disease.”
Refined Sugar – “Refined sugar comes from sugar cane or sugar beets, which are processed to extract the sugar. It is typically found as sucrose, which is the combination of glucose and fructose. We use white and brown sugars to sweeten cakes and cookies, coffee, cereal and even fruit. Food manufacturers add chemically produced sugar, typically high-fructose corn syrup, to foods and beverages, including crackers, flavored yogurt, tomato sauce and salad dressing. Low-fat foods are the worst offenders, as manufacturers use sugar to add flavor.”
Women: No more than 100 calories per day OR 6 teaspoons of sugar (37.5 grams).
Men: No more than 150 calories per day OR 9 teaspoons of sugar (25 grams).
U.S. guidelines set by the Office of Disease Prevention and Health Promotion suggests that an individual should consume less than 10 percent of their total daily calories from added sugars to achieve a healthy eating pattern. Studies have shown that the average American (children and adults) is consuming around 3x the suggested amount of added sugar in a single day. Now more than ever there is a desire among many to address this issue.
Introducing a low sugar approach with plenty of low sugar snacks will likely impact your current daily eating plan, but the results will ultimately be worth the effort. You can make adjustments, changes, and food swaps to positively impact your health without going to an extreme of eliminating sugar altogether. Balance is often the key to success, but finding that balance might seem overwhelming at times. Let’s lay out a few simple rules to successfully decrease your sugar intake.
You’ll first need to be aware of hidden sugar sources in your current diet. Manufactured foods, including soft drinks and other sugar-sweetened beverages, are the main source of added sugars in American diets. First step is to take an inventory of the current foods you consume on a regular basis.
Read EVERY label. It is better to be informed than make assumptions or be ill-informed. Here are a few examples of foods that are high in added sugars - pasta sauce, granola bars, instant oatmeal, and canned fruits to name a few.
If you rely heavily on low fat or ‘diet’ foods, you’ll want to double-check those ingredients. Manufacturers often increase the sugar amounts in recipes to make these lower fat foods more palatable.
Evaluate your snacking habits. You might be eating a very well balanced and healthy breakfast, lunch, and dinner, but you might be sabotaging your efforts by eating high-sugar snacks. Pick those carefully.
Plan ahead. The more you can plan ahead, create a meal plan, prepare snacks to take on-the-go, the better off you’ll be at the end of the day.
As mentioned above, snacking can often derail your efforts to eating well. Whether you are on the go, at home, or in an office, reaching for the closest or easiest snack option is likely ruining a full day of healthy eating. You’ll need to think ahead and plan to have delicious, easy-to-access low sugar snacks available.
Here is a list of low sugar savory snacks that are accessible and delicious. You likely have most of them in your refrigerator right now.
This may sound cliché, but fresh, unprocessed, green vegetables are an easy and healthy option to consider. Slice up a cucumber. Grab a few celery sticks. Cut up a zucchini. Grab a head of broccoli. Each of these vegetables has an incredible list of health benefits. They are high in fiber, will help keep you hydrated, provide essential nutrients, and can help fight inflammation.
This kid-friendly snack is great for an on-the-go type person who might need a quick snack or a post workout bite. Self Magazine wrote an article on why string cheese should be a staple in your fridge and we agree with them! The milk provides a great source of energy from carbohydrates and it is also an excellent source of protein and calcium.
These versatile beans are a perfect low sugar snack with a healthy dose of protein and fiber. If you love a salty snack, then you’ll want to roast these and then sprinkle a little sea salt for a tasty and satisfying crunch. You can even kick up the heat with a dash of spice from cayenne pepper or a drizzle of sriracha.
Green leafy vegetables are always a good idea! Kale is the perfect leafy green to turn into a ‘chip.’ You can fool yourself into thinking you’re eating something bad when you’re actually eating something really, really good for you! Lay the chopped up kale on a sheet pan, sprinkle with extra virgin olive oil, and then bake them at 350 degrees for about 10-15 minutes until the edges are a light brown or appear crispy. While they are still warm, sprinkle with a healthy amount of sea salt and enjoy! You can also try sprinkling a little Parmesan cheese.
Did you know that avocado is actually a fruit? The avocado has a healthy amount of ‘good’ fats known as monounsaturated fats and is actually nutritionally dense with over 20 vitamins and minerals. You can simply slice the avocado in half and enjoy it out of the skin (lemon and sea salt is a great addition) or make it into a delicious guacamole with some pita chips for a crunch.
This suggestion comes with a warning and a little homework. Most nut butters (almond, cashew, macadamia) actually get their calories from the fat and are not necessarily protein-rich, so you need to consume these in moderation. Most commercial brands are often packed with sugars so you need to be studious and diligent about your choices here. There are plenty of brands, often found in more whole food type markets, which can work with a low sugar diet approach. Once you have found your nut butter of choice try it on a stick of celery or add a spoonful to steel oats.
If you like a little crunch in your snacks, then making your own trail mix blend might be the perfect option for you. Stick to the basics here – almonds, cashews, sunflower seeds, pumpkin seeds, pistachio nuts, etc. Mix and enjoy!
Specifically hard-boiled egg whites. Egg whites are a high-quality protein that can give you a good protein boost mid-morning or midday to keep you full longer. Plus, hard-boiled eggs are easy to make ahead of time and store in your refrigerator. If you’re not worried about high cholesterol, then you can enjoy the yolks as well - just eat them in moderation. LIVESTRONG discusses the benefits of these heart-healthy snacks in an article about the eggs impact on a your blood sugar.
This is both an easy and healthy snack. Edamame is a rich source of vegetable-based proteins that can help keep you feeling full longer. You can buy edamame in almost any market these days, and most likely in their frozen section. You can pop a bag of these in the microwave for 4-5 minutes and enjoy them straight out of the bag. If you want to punch up the flavor a little, you can sprinkle a small dash of sea salt in the bag, toss, and enjoy.
Here is a quick and easy go-to snack that you can keep at home, in the office, or take on the go. There are a wide variety of microwaveable popcorn options in addition to ‘healthy’ pre-popped versions sold in the chip aisle these days – 100-calorie bags, flavored, or ‘skinny’ options. Don’t go crazy and get movie theater butter flavored popcorn if you’re trying to eat healthy. Instead opt for the low fat, light butter options instead. You can always add a pinch of salt to punch up the flavor if you need.
Here is a list of low sugar sweet snacks that are sure to curb your sweet tooth.
Here’s a low sugar snack that's a real treat. Truth Bars are the perfect sweet indulgence on a low sugar diet. These chocolate-dipped bars are designed for maximum flavor impact using ingredients with a purpose and very low sugar. A bounty of whole, natural ingredients is at the heart of every Truth Bar to service your gut and please your taste buds. From gluten free and vegan-friendly, these bars take your chocolate craving to the next level with only 4-5 grams of sugar. Enjoy these on their own, weaved into your favorite recipes, or try recipes developed by Truth Bar Co-Founder and Chief Formulator, Diana Stobo, which can be found here. However you eat them, you’re sure to enjoy these low sugar snacks.
You’ll want to look for dried fruit with NO ADDED SUGAR. These would be fruit only options; likely not the ones your kids are use to having at school. You can either dehydrate these yourself if you have a machine or buy them at the market; just READ YOUR LABELS!
Parfaits are a wonderful way to blend textures and flavor. Find a low sugar Greek yogurt and layer it with fresh fruits low in sugar like strawberries, raspberries, and blackberries. For an even bolder flavor, add Truth Bars for texture and a creamy chocolate note.
Similar to the savory option above, you’ll want to mix a variety of nuts and seeds as your base. From there, pick a sweet treat carefully; don’t just throw in the little round chocolate candies and assume you’re eating healthy. Look for dried fruits with no added sugars (see #2) or small Greek yogurt chips that can add a sweet compliment to the salty nuts and seeds.
This one takes a little preparation, but the outcome is well worth it. You can find the recipe here. With avocado on the savory snack list, we already know it has incredible health properties. This recipe just elevates a dessert staple to rich and creamy perfection sure to please any chocolate lover.
You can likely find these in your grocer’s frozen section (just be sure to read the label) or you can easily make your own at home. Get a high quality, low sugar Greek yogurt, some frozen (no sugar added) berries, mix well and put them into a frozen pop container with sticks. Freeze for at least 4 hours, pull them out, and enjoy! Here's a recipe for frozen Greek yogurt pops made with fresh raspberries and Chocolate Raspberry Coconut Truth Bars.
Bananas are naturally sweet and therefore add a nice sweetness to any recipe. Like the nut butters described above in the savory treat section, you’ll want to make sure you choose a low sugar option to mix with the (frozen) bananas. Blend them until smooth and either serve the ‘ice cream’ immediately or freeze for later. For a recipe that includes Truth Bars, check out this one.
Now you’re probably thinking, ‘this can’t be right, kettle corn is SWEET.’ Yes, it is, but there are ways to make it ‘sugar light’ and still taste good. So, if you’re a popcorn lover with a sweet tooth then kettle corn probably satisfies you. There are store bought brands that have low sugar and you can also plenty of lower sugar recipes online to help with this sweet treat. Check out Pinterest for some recipe ideas.
This natural sweet treat is perfect on its own or used as a natural sweetener in recipes. This particular date, one of several varieties, is the most commonly produced date. It has a handful of health benefits that include decreasing cholesterol, providing a natural energy, and boosting your bone health. So grab a handful of these sweet treats or use them in your next dessert recipe as a swap for artificial sweeteners.
This is a pretty basic, but essential way to curb that sweet tooth. Indulge in your local organic natural fruits by season. Check out your local farmers markets or organic grocers to get the highest quality fruits available. The key here, like all things, is moderation. You don’t want too many natural sugars in your diet either. You want to find the perfect balance for you.
What is a Prebiotic?
Prebiotics come from plants, usually root plants that contain a lot of fiber and feed the good bacteria in your gut.
Why is it important to have both prebiotics and probiotics?
Probiotics alone cannot grow without a healthy gut to support them. When combining a nurturing base of prebiotics in the belly, with a good dose of probiotics, a garden of flora blossoms and fills the gut with a balanced microbiome.
How much inulin is in each bar?
Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g
Mint Chocolate Chip: 3.3g
Chocolate Almond Crunch: 2.5g
How much MCT Oil is in each bar?
Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 4.5g MCT/bar
Mint Chocolate Chip: 0.5g MCT/bar
Chocolate Almond Crunch: 0.5g MCT/bar
These are approximate amounts based on estimate of 60% MCT present in coconut oil, and 65% oil in coconut.
What is the percentage of “prebiotic - probiotic"?
Using approximate inulin amounts:
Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g prebiotic to 500 Million CFU probiotics
Mint Chocolate Chip: 3.3g prebiotic to 1 Billion CFU probiotics
Chocolate Almond Crunch: 2.5g prebiotic to 500 Million CFU probiotics
What is the strain of probiotic in the lactoSpore?
Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has exceptional and lengthy studies of gut healing effects ranging across gastro intestinal issues, bloating, diahhrea and irritable bowel syndrome.
What is erythritol derived from?
Erythritol is derived from NON-GMO corn as a fermented sugar alcohol with GRAS status from the FDA.
What is the ratio of sweeteners? (Tapioca / Erythritol / Stevia)
Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 6.5g / 3.2g / 0.02g
Mint Chocolate Chip: 11.0g / 3.3g / 0.02g
Chocolate Almond Crunch: 11.0g / 2.5g / 0.02g
Are Truth Bars Vegan?
We have created both Vegan and Non-Vegan bars. Two of our flavors are Vegan and two are Non-Vegan. Our Chocolate Dipped Coconut and Chocolate Dipped Raspberry bars are both 100% Vegan. They're both rich in fiber and essential medium chain fatty acids that are easily digested, which makes them incredibly useful for a quick burst of energy.
Our Chocolate Almond Crunch and Mint Chocolate Chip bars feature a Non-Vegan blend of brown rice protein and whey isolate that supplies essential Amino Acids for a "complete" or "whole" source of protein. Our balanced mix of fiber and protein results in two meal replacement bars that provide all the BCAAs needed for proper muscle development.
Are Truth Bars 100% gluten free?
Yes, all Truth Bars are 100% gluten free!
Is there soy in Truth Bars?
Soy based lecithin is commonly used as an emulsifier in dark chocolates. However, they are are serious consumer concerns over soy that we have taken very seriously. In order to protect and promote overall health the specially formulated dark chocolate coating on all Truth Bars is completely free of both soy and sugar.
Where can I find a full list of ingredients?
You can find a the full list of ingredients on each bar’s product page. The ingredients can be found by clicking the second tab. Here's a link to each of our product pages: Chocolate Dipped Raspberry, Chocolate Dipped Coconut, Mint Chocolate Chip and Chocolate Almond Crunch.
Where can I find nutrition information?
Each bar’s nutrition facts can also be found on the product pages above. Just click the third tab.
Another place to find info would be our ingredient's page, which outlines each of our key ingredients and their benefits.
What is the shelf life of the bars?
Truth Bars have a shelf life of 12 months. We make our bars in small batches, which ensures that our retailer's shelves are stocked with fresh bars.
Please let us know if you have a question that is not listed above.
Simply write to us at email@example.com. We are happy to answer any questions!