Quick & Easy Sugar-Smart Recipes (2024)

Smarter eating made easy

Quick & Easy Sugar-Smart Recipes (1)

Quick & Easy Sugar-Smart Recipes (2)

Being smart about sugardoesn't mean cutting the sweet stuff out of your life. It’s about recalibrating your taste buds and learning to enjoy sugar deliberately and with pleasure. Based on that simple philosophy,The Sugar Smart Diet features more than 100 quick-to-assemble meals and recipes, which all goes to show how easy healthy eating can be—not to mention delicious.Here’s a sampling of some the meals, snacks, and desserts that you’ll get on the complete 32-day plan. Now that's sweet!

Microwave Peanut Butter Oats

Quick & Easy Sugar-Smart Recipes (3)

In a medium microwaveable bowl, combine 1 cup fat-free milk (or unsweetened soy milk), 1⁄2 cup rolled oats, and a pinch of salt. Microwave on high for 2 minutes, then stir in 2 teaspoons natural almond or peanut butter and ground cinnamon to taste. Microwave on high for another 30 seconds, or until oats are soft. Stir before eating. Serves 1.

NUTRITION (per serving) 300 cal, 16 g pro, 42 g carb, 5 g fiber, 13 g total sugar, 8 g fat, 2 g sat fat,107 mg sodium

Turkey Sausage, Spinach, and Cheddar Wrap

Cut a cooked 1-ounce turkey breakfast sausage link into pieces. Sprinkle 1⁄4 cup shredded reduced-fat Cheddar cheese over an 8" whole wheat tortilla, and top with 1 cup spinach leaves and the sausage. Microwave the tortilla until the cheese melts, then wrap and eat. Serves 1.

NUTRITION (per serving) 289 cal, 18 g pro, 31 g carb, 4 g fiber, <1 g total sugar, 11 g fat, 4 g sat fat,661 mg sodium

Cheesy Popcorn with Almonds

Quick & Easy Sugar-Smart Recipes (5)

Toss 1 cup air-popped popcorn sprinkled with 1 tablespoon Parmesan cheese. Have with 16 almonds for a satisfying snack. Serves 1.

NUTRITION (per serving) 162 cal, 7 g pro, 11 g carb, 4 g fiber, 1 g total sugar, 11 g fat, 2 g sat fat, 77 mg sodium

Banana-Pineapple Smoothie

Quick & Easy Sugar-Smart Recipes (6)

Blend half a frozen sliced small banana with 1⁄4 cup fresh, frozen, or canned-in-its-own-juice pineapple, and 2⁄3 cup fat-free milk or unsweetened soy milk. Add a couple of ice cubes before blending for a thicker smoothie. Serves 1.

NUTRITION (per serving) 121 cal, 6 g pro, 25 g carb, 2 g fiber, 19 g total sugar, <1 g fat, <1 g sat fat,69 mg sodium

Roast Beef, Swiss, and Arugula Sandwich

Quick & Easy Sugar-Smart Recipes (7)

Spread 1 slice whole grain rye bread with 1 teaspoon Dijon mustard, and top with 2 ounces sliced roast beef and 1-ounce sliced Swiss cheese. Toss 1 cup arugula with 1 tablespoon balsamic vinegar. Place 1⁄4 cup arugula on top of the cheese and top with another slice of bread. Serve the remaining 3⁄4 cup arugula on the side. Serves 1.

NUTRITION (per serving) 411 cal, 32 g pro, 33 g carb, 4 g fiber, 3 g total sugar, 16 g fat, 8 g sat fat,617 mg sodium

Whole Wheat Tuna Pasta Salad over Mixed Greens

Quick & Easy Sugar-Smart Recipes (8)

Whisk together 1 tablespoon lemon juice, 2 teaspoons olive oil, 1⁄4 teaspoon dried basil, and 1⁄4 teaspoon minced garlic. Toss 1⅓ cups cooked and cooled whole wheat spiral pasta, 3 tablespoons sliced black olives, half of a 5-ounce can drained water-packed tuna, and the dressing. Serve over 1 cup mixed greens. Serves 1.

NUTRITION (per serving) 396 cal, 22 g pro, 54 g carb, 7 g fiber, 2 g total sugar, 13 g fat, 2 g sat fat,406 mg sodium

Creamy Ricotta, Basil, and Tomato Penne

Quick & Easy Sugar-Smart Recipes (9)

Heat 1⁄2 teaspoon olive oil a nonstick skillet over medium-high heat. Add 3⁄4 cup halved grape tomatoes and 1⁄4 cup chopped onion and cook, stirring frequently, for 5 minutes, or until the tomatoes begin to pucker. Add 2 tablespoons chopped fresh basil leaves and 1 teaspoon minced garlic and cook for 1 minute. Stir in 1¼ cups cooked whole wheat (or regular) penne and 1⁄2 cup part-skim ricotta cheese and heat on low for 3 minutes, or until the cheese melts slightly. Serves 1.

NUTRITION (per serving) 450 cal, 25 g pro, 63 g carb, 7 g fiber, 7 g total sugar, 13 g fat, 7 g sat fat,572 mg sodium

Broiled Mustard Salmon with Roasted Broccoli and Quinoa

Quick & Easy Sugar-Smart Recipes (10)

Combine 1⁄4 teaspoon minced garlic, 1⁄4 teaspoon dried oregano, 1⁄4 teaspoon balsamic vinegar, and 1 teaspoon Dijon mustard. Spread onto a 3-ounce salmon fillet. Toss 2 cups broccoli florets with a pinch of salt and pepper and 2 teaspoons olive oil. Spread broccoli on a baking sheet and bake at 375°F for 20 minutes. Turn oven to broil, place salmon onto the baking sheet with the broccoli, and broil, stirring broccoli so it doesn’t burn, for 7 to 8 minutes, or until salmon is just cooked through. Serve salmon over 3⁄4 cup cooked quinoa with broccoli on the side. Serves 1.

NUTRITION (per serving) 436 cal, 29 g pro, 50 g carb, 9 g fiber, 4 g total sugar, 14 g fat, 2 g sat fat,155 mg sodium

Banana Split

Quick & Easy Sugar-Smart Recipes (11)

Top 1⁄4 cup Dreyer’s/Edy’s Slow Churned vanilla or chocolate ice cream with 1⁄4 banana, sliced, and 1 teaspoon chocolate syrup. Serves 1.

NUTRITION (per serving) 108 cal, 2 g pro, 21 g carb, <1 g fiber, 15 g total sugar, 2 g fat, 1 g sat fat,33 mg sodium

No-Bake Oatmeal Cookies

Quick & Easy Sugar-Smart Recipes (12)

Coat 3⁄4 cup rolled oats with 1/2 teaspoon cinnamon in a medium bowl. Stir in 2 tablespoons of raisins, 1 tablespoon of walnuts, and 1/4 cup unsweetened shredded coconut until they’re evenly distributed.

In a small microwaveable container, combine the 1/4 cup almond butter and 2 tablespoons maple syrup. Microwave on high for 20 seconds. Stir and microwave for 10 seconds, or until soft and spreadable.

Pour the almond butter mixture over the oats and stir until all of the oats are coated. Using your hands, press the mixture into a patty. Divide into 6 pieces, rolling each into a ball and then gently pressing into a flattened circle. Store in a sealed container in the refrigerator for up to 1 week. Serves 6.

NUTRITION (per serving, 1 cookie) 159 cal, 4 g pro, 17 g carb, 3 g fiber, 7 g total sugar, 9 g fat, 3 g sat fat, 26 mg sodium

Adapted from The Sugar Smart Diet, available only from Prevention.

Quick & Easy Sugar-Smart Recipes (13)

New deluxe edition with 100 bonus recipes—not available in stores. Shrink your sugar belly, lose weight, and feel better than ever, with The Sugar Smart Diet!

Quick & Easy Sugar-Smart Recipes (2024)


What foods can you eat on a sugar smart diet? ›

  • Alfalfa Sprouts.
  • Apples, all varieties Applesauce,
  • Apricots, unsweetened.
  • Artichokes.
  • Artichoke Hearts.
  • Arugula.
  • Asparagus.
Mar 7, 2024

What foods are good for lowering blood sugar? ›

5 Superfoods to Lower Your Blood Sugar
  • Berries. Don't make your trip to the store fruitless. ...
  • Go nuts. That's right—go ahead and snack on almonds, cashews or even pistachios. ...
  • Leafy greens. ...
  • Non-starchy vegetables. ...
  • Whole grains.

What foods are high in sugar for diabetics? ›

Foods to limit or avoid
  • Refined grains. Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts. ...
  • Sugar-sweetened beverages. ...
  • Fried foods. ...
  • Alcohol. ...
  • Breakfast cereal. ...
  • Candy. ...
  • Processed meats. ...
  • Fruit juice.

What do you eat on the 14 day no sugar challenge? ›

Foods to eat

Whole Grains: Include quinoa, brown rice, and oats for complex carbohydrates without added sugars. Healthy Fats: Incorporate avocados, nuts, and olive oil for satiety and essential fatty acids. Dairy or Dairy Alternatives: Choose unsweetened options for milk, yogurt, and cheese to avoid added sugars.

What foods secretly have a lot of sugar? ›

11 Foods and Drinks With a Ton of Hidden Sugar
  • Yogurt. This popular single-serve yogurt will nearly put you over the daily recommended limit for sugar. ...
  • Bread. ...
  • Instant oatmeal. ...
  • Granola and granola bars. ...
  • Protein bars. ...
  • Sauces, condiments and salad dressings. ...
  • Sports drinks. ...
  • Pressed juices.
Jan 23, 2023

How can I flush sugar out of my system fast? ›

Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.

What are the 5 worst foods for blood sugar? ›

10 Worst Foods for Your Blood Sugar
  • KETCHUP. ...
  • WHITE PASTA. ...
  • BAGELS. ...
  • FRUIT JUICE. ...
  • ENERGY BARS. ...
  • SPORTS DRINKS AND ENERGY DRINKS. Energy drinks and sports drinks carry all the woes of fruit juice with the added no-no of more sugars.

What are the 3 worst drinks for blood sugar? ›

The 3 worst drinks
  • regular soda.
  • energy drinks that contain sugar.
  • fruit juices.

What should diabetics drink first thing in the morning? ›

Water is the best all-round drink. If your family likes flavoured waters, make your own by adding a squeeze of lemon or lime, or strawberries. Children often need reminding to drink, so give them a colourful water bottle with a funky straw.

What are the 5 best foods for diabetics? ›

What superstar foods are good for diabetes?
  • Beans. Kidney, pinto, navy or black beans are packed with vitamins and minerals such as magnesium and potassium. ...
  • Dark green leafy vegetables. ...
  • Citrus fruit. ...
  • Berries. ...
  • Tomatoes. ...
  • Fish high in omega-3 fatty acids. ...
  • Nuts. ...
  • Whole grains.

What is the best breakfast for diabetics? ›

Porridge oats or the instant variety are both fine - just avoid those with added free sugars like honey and golden syrup. Wheat biscuits, shredded wheat or muesli (with no added sugar) are also great alternatives. For sweetness, add chopped fruit.

What foods are 100% sugar free? ›

Seafood, pork, beef, and chicken are all sugar-free. They're also an important source of protein and omega-3 fatty acids. If you don't eat meat, soybeans, lentils, beans, nuts, and seeds are great sugar-free, high-protein foods.

What happens after 2 weeks without sugar? ›

Giving up sugar can also reduce glucose spikes in the bloodstream, decreasing inflammation — a major driver of aging. After just two weeks, you may see that your skin looks more glowy. If you have acne breakouts, you may even see them go away after quitting sugar.

Which bread has no sugar? ›

Ciabatta and classic Italian bread contain no sugar. Pita bread is usually made without sugar although some bakers do add a little.

Does lemon water flush out sugar? ›

Lemon water may not directly impact your blood sugar levels and cause it to come down, but it can surely help prevent untimely spikes. The easy to make beverage is very low in carbohydrates and calories, and keeps you hydrated, which is very essential for diabetics to ensure.

What foods lower blood sugar overnight? ›

Try one the following healthful snacks before bed to help manage blood sugar levels and satisfy nighttime hunger:
  • A handful of nuts. ...
  • A hard-boiled egg. ...
  • Low-fat cheese and whole-wheat crackers. ...
  • Baby carrots, cherry tomatoes, or cucumber slices. ...
  • Celery sticks with hummus. ...
  • Air-popped popcorn. ...
  • Roasted chickpeas.

Does drinking water lower blood sugar? ›

Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk ( 20 , 21 ). Keep in mind that water and other zero-calorie drinks are best.

Can peanut butter lower blood sugar? ›

Peanuts and peanut butter have even been shown to help lessen the spike in blood sugar when paired with high-carbohydrate or high-GL foods. Peanuts and peanut butter are both low GI and GL foods, as they contain healthy oils, protein, and fiber that have a positive effect on blood sugar control.


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