This post has been updated since its initial publish date to include more expert insight.
There are so many fad diets, supplements and weight loss shakes on the market that promise weight loss results fast, but the only thing that truly causes weight loss is creating a calorie deficit with your diet (ie. taking in fewer calories than you put out). Eating low-calorie, low-sugar foods will allow you to munch frequently, while not having to worry about gaining weight. With that said, we checked in with doctors and nutrition experts for food suggestions to add to your diet while working towards healthy weight loss.
Read on for tips from Dr. Amy Lee, a board-certified doctor in internal medicine, medical nutrition and obesity medicine and partner of Nucific, and Dr. Rudolf Probst, a health and nutrition expert at Audiology Research, who both shared the most delicious, low-sugar foods that can be eaten every day while you’re trying to lose weight: shirataki noodles, jicama root, arugula, tofu, mushrooms, plain air-popped popcorn, and chia seeds.
1. Shirataki Noodles
"Shirataki noodles are derived from the konjac plant, which is a Japanese yam," Dr. Lee explains. Not only are do they have low sugar content, but they are high in dietary fiber and low in net carbs and calories. "They're a great alternative to normal noodles!"
2. Jicama Root
Jicama room is a root vegetable with thick brown skin. It's "low in net carbs and a great ingredient to add into salads," Dr. Lee advises. It's a healthier alternative to potatoes with far fewer carbohydrates, and is also a good source of Vitamin C, Vitamin B-6 and antioxidants.
3. Arugula
This healthy leafy green is "low in calories and carbs, and packed with vitamins and minerals," Dr. Lee advises. Plus, its bitter peppery taste also provides health benefits for the heart. Try this tasty, healthy arugular salad recipe to crush your weight loss goals!
4. Tofu
Tofu, aka bean curd, is a known vegan base or protein for meals. "It's versatile and can be used in a lot of different dishes," Dr. Lee explains. It can also be eaten in raw form as a snack. This might be a good idea seeing as it is high in plant based protein, and low in net carbs, she says.
5. Mushrooms
"The sponginess of the mushroom is very filling," Dr. Lee says. They can be eaten raw in a salad or cooked as a side dish with meals. "They soaks up flavors easily and are low in carbs." Score!
6. Plain Popcorn
This snack is perfect for added fiber, a filling snack that won't cause bloating, etc. Without butter, salt or other extras, popcorn on its own is a great snack for anyone trying to lose weight, Probst says. "Popcorn is a whole grain with higher fiber content," He explains, "you can eat a lots of popcorn and not worry about adding weight."
7. Chia Seeds
Whether you snack on them on their own or insert them into yogurt, salads, etc., Probst notes that chia seeds are very beneficial for healthy weight loss as they feature antioxidants and omega-3 fatty acids. These nutrients, he says, can help prevent inflammation and promote weight loss. "Chia seeds are high in proteins and fiber content," Probst says. "They have a soluble fiber which swells liquid in the stomach, making it full." This, he concludes, prevents overeating and keeps you satiated until your next meal.
The Bottom Line
So, there you have it! 7 low-sugar foods doctors say you can eat everyday and still lose weight. Overall, diets high in added sugar also tend to be rich in calories but low in important nutrients like protein and fiber. All of this can lead to weight gain. That's why opting for foods low in sugar can help you lose weight and stabilize your blood sugar. Of course, besides eating healthy, it's also essential to work out consistently, stay hydrated, and get plenty of sleep. When it comes to some of the best foods for your weight loss journey, choosing low-sugar options like the ones on this list is always a good idea!
