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 are the key attributes of a Truth Bar?
Truth Bars are functional nutrition bars with many key attributes. They were the first bars with both prebiotics and probiotics; they are high in fiber (13-14g); low in sugar (4-5g); contain a full day's supply of Omega-3 from white chia seed (250mg); and are made from natural, real food ingredients with no fillers. They are gluten-free, kosher, non-GMO, soy-free and all 200 calories or less. Truth Bars contain premium, mostly organic ingredients such as organic extra virgin coconut in our coconut bars. Truth Bars come in both Vegan and Non-Vegan varieties. Best of all, Truth Bars continue to receive mostly five stars for great taste!
Questions About Prebiotics and Probiotics:
What is a probiotic?
Probiotics are good bacteria in your digestive system that help to keep your gut healthy and that make a beneficial contribution to your overall health.
What is a prebiotic?
Prebiotics are indigestible fibers that come mainly from certain plant foods that feed the good bacteria in your gut.
Why is it important to have both prebiotics and probiotics together?
Prebiotics feed the probiotics to help them thrive and work longer in your body. 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, healthy microbiome.
How much probiotic is in each Truth Bar?
1 Billion CFU's.
What is the strain of probiotic used in Truth Bars?
Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has extensive studies of gut healing effects ranging across gastrointestinal issues, bloating, diarrhea and irritable bowel syndrome. This spore-producing bacteria remains dormant in the package and on grocery store shelves, but becomes activated once eaten. This hardy bacteria strain has a protective shell that helps it survive the acid and bile in your stomach so that it can reach your intestines unharmed. Once there, the low ph and moisture in your intestines allows it to activate and multiply rapidly. This is especially true when it has prebiotics there to feed it.
Questions about ingredients:
How are Truth Bars sweetened?
In order to achieve a balance between sweetness and low sugar, Truth Bars are sweetened by a combination of natural sweeteners and real food ingredients.
How many grams of sugar do Truth Bars have?
The number of grams of sugar ranges from 4 grams per bar in the Chocolate Peanut Butter Crunch Bar to 5 grams per bar in the rest of the Truth Bar flavors.
Are Truth Bars Made With All-Natural Ingredients?
Yes. Truth Bars are made with 100% all-natural ingredients and contain no artificial flavors, no artificial colors, no artificial sweeteners, and no fillers. Truth Bar ingredients are also non-GMO.
Are Truth Bars Vegan?
Two Truth Bar flavors are vegan. Our Dark Chocolate Coconut and Chocolate Raspberry Coconut 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.
Three of our Truth Bars are protein based (10g per bar) and non-vegan. Our Chocolate Almond Crunch, Mint Chocolate Chip and Chocolate Peanut Butter Crunch bars feature a Non-Vegan blend of brown rice protein, whey protein isolate and whey protein concentrate that supplies essential Amino Acids for a "complete" or "whole" source of protein.
Are Truth Bars 100% gluten free?
Yes. All Truth Bars are 100% gluten free.
Are Truth Bars soy free?
Yes. Though often found in chocolate, the specially formulated dark chocolate coating on all Truth Bars is completely free of soy. (the chocolate coating itself is also sugar free)
Are Truth Bars dairy and lactose free?
Truth Bar's vegan bars (Dark Chocolate Coconut and Chocolate Raspberry Coconut) are dairy and lactose free. Truth Bar's protein bars contain both Whey Protein Isolate and Whey Protein Concentrate. These whey proteins contain a small percentage of lactose.
What about other allergens?
If you have allergies, please read the food ingredients on the label carefully or talk to your nutritionist, allergist, or doctor about what is best for you. Also note that though not every Truth Bar contains these ingredients, they are made on equipment shared with peanuts, tree nuts, soy and dairy.
Are Truth Bars kosher?
Yes. They are certified OU Kosher by the Orthodox Union.
What is the source of Omega-3's?
Truth Bars contain Omega-3s from white chia seed.
Do Truth Bars contain MCT (medium chain triglyceride) Oil?
MCT Oil can be found in four of our bars: Chocolate Raspberry Coconut, Dark Chocolate Coconut, Mint Chocolate Chip, and Chocolate Almond Crunch.
Chocolate Peanut Butter Crunch contains no MCT oil.
Where can I find a full list of ingredients?
You can find a full list of ingredients on each bar’s label and product page on truthbar.com. The ingredients can be found by clicking the second tab on each product page.
Where can I find nutrition information?
Each bar’s nutrition facts can also be found on the product pages on truthbar.com. Just click the third tab.
You can also find information on the ingredient page on truthbar.com that outlines key ingredients and their benefits.
Truth Bars & Popular Diets:
Are Truth Bars Keto Friendly?
Keto diets are very low in carbs, high in fat, ideally higher in fiber, and have some balanced amount of protein. The strictest Keto diets require very low to almost no carbs. Truth Bars would not be ideal for the strictest keto diet. But if you are looking for a snack option for a basic or moderate keto diet, Truth Bar's Chocolate Peanut Butter Crunch bar is a great choice -- high in fiber (13g), high in healthy fat (12g), moderate protein (10g) and relatively lower net carbs (6g).
How many Weight Watchers points does a Truth Bar have?
Truth Bars have approximately 8-9 points per bar.
Are Truth Bars Paleo Friendly?
Paleo diets in their strictest form include foods that hunter-gatherers would have eaten. This means no foods that were not available to them (like sugar, processed foods, artificial ingredients) and lots of fruits, grains and lean protein. Paleo diets also restrict grains, legumes and dairy. Truth Bars, while gluten-free and only containing real food ingredients, would not fit in the Paleo diet in its strictest form as they contain some sugar (4-5g).
What is the shelf life of Truth Bars?
Truth Bars have a shelf life of 12 months from the date of production. We make our bars in small batches, which should ensure that our retailer's shelves are stocked with fresh bars when rotated correctly.
Do Truth Bars need to be refrigerated?
No. This type of probiotic is not in a live state on the shelf, it is activated only after it's eaten. For this reason, Truth Bars do not need to be refrigerated.
Questions about buying Truth Bars
How do I find out if Truth Bars are sold in a store near me?
You can use the Store Locator on truthbar.com to search by zip code, city or state to find a store near you.
What if there aren't yet stores near me that carry Truth Bars?
First, you can talk to your grocery store or health food store's manager and ask them to stock Truth Bars in their store. They can contact us directly and we can help. Meanwhile, Truth Bars can be purchased on amazon.com/truthbar and truthbar.com.
What is your return policy?
100% satisfaction or your money back. You can reach out to us at firstname.lastname@example.org and we will help.
Please let us know if you have a question that is not listed above.
Simply write to us at email@example.com or firstname.lastname@example.org. We are happy to answer any questions!