Ever wonder if something labeled “sugar-free” is healthier? We often assume that cutting out sugar automatically means a better option, but is it that straightforward? In this post, we’ll break down what “sugar-free” really means and whether it’s the key to better health. We’ll also look at the role of sugar substitutes and their impact on nutrition. This blog post has been kindly sponsored by The Canadian Sugar Institute. As always, all opinions are my own.
Friends, have you ever found yourself reaching for something that’s labelled “sugar-free”, thinking it’s the healthier choice, only to not really know what’s actually in it, other than… well… not sugar?
You’re definitely not alone—most of us have! It’s easy to assume that cutting out sugar automatically means a better, healthier option.
The truth is, when we see “sugar-free” on a label, it’s tempting to believe that we’re making the healthier choice. But what does that label actually mean? Is it just about skipping the sugar, or is there more going on?
Sometimes, what we do see in the ingredient list is more important than what isn’t there.
So before we toss that sugar-free treat into our shopping cart, let’s dig a little deeper. Is it really better for us, or are we just trading one type of sweet for another?
Let’s break it down and see!
What does sugar-free even mean?
With our current food labeling here in Canada, sugar-free means that the product contains less than 0.5 grams of sugar per serving.
Does ‘sugar free’ apply to artificial sweeteners?
No! In fact, lots of products use artificial sugars or sugar alcohols for sweetness to replace sugar. The only way to know whether a product has artificial sweeteners or sugar alcohols in it is to check the ingredient list.
So… Does Sugar-Free Mean Healthy?
Not necessarily, and the term ‘healthy’ means different things to everyone. While being cognizant of the amount of sugar we’re eating is probably a good idea, we also have to consider that something labeled sugar-free doesn’t tell us anything else about the product.
Sure, we know it’s sugar-free, but how much protein is in the product? Fiber? What about other nutrients, like iron or calcium?
When looking at nutrition, it’s important not to hyper-focus on one area, but to look at the food as a whole.
Sugar-free doesn’t tell us about the other ingredients
While something that’s labeled sugar-free could absolutely be a super nourishing choice (like tofu, for example), this isn’t always the case. Foods that are known to be carcinogenic, like deli meats, are often sugar-free, but wouldn’t necessarily be classified as ‘healthy’.
This also means that products that aren’t are not necessarily unhealthy.
Fruit contains sugar but is one of the most nourishing foods we can eat.
A salad with a homemade dressing on top that contains sugar can absolutely still be a well-balanced meal.
Oatmeal with flax seeds and soy milk isn’t ‘bad’ for you because you sprinkled a little brown sugar on top.
The sugar that’s in these products doesn’t take away from the other beneficial parts of them, and might even help us to eat more of them!
Skim stopper: Looking for some delicious and balanced recipe ideas that yes, contain a little sugar? Try my 30-Minute Teriyaki Tofu Stir Fry, Lemon Coconut Energy Balls or The Best Healthy Macaroni Salad.
Sugar has to be replaced with something
While sugar is sweet and delicious, it also plays an important role in lots of foods, like baked goods!
Sugar can add bulk, mouthfeel, texture and color. When it’s not added to a product that traditionally does have sugar, it’s usually replaced with something else, like fat. This doesn’t necessarily make the product healthier, or lower in calories, since fat has more calories per gram than carbohydrates.
Some of the healthiest foods contain sugars
Some of the healthiest foods, like fruit, veggies, dairy and grains, do contain naturally occurring sugars, which aren’t processed by the body any differently than added sugar. These foods can also have protein, fiber, and fat, which can slow down the absorption of that sugar (link to blood sugar article).
Some ‘naturally occurring’ sugars are thought to be healthier than regular sugar… But aren’t
I’m looking at you, honey, maple syrup, and agave. While I personally love these options and use them regularly, I know that they are the same as sugar and aren’t processed in the body any differently than white or brown sugar.
There’s merit to intuitive eating
Have you ever told yourself you can’t have something, only to find yourself craving it more? This is called the ‘All-or-Nothing Mindset’ and can lead to a life of yo-yo dieting, restriction, then binging.
I’d much prefer to eat sugar in moderation in the foods that I truly love, enjoy them, and move on, rather than feeling like I have to cut them out entirely to be healthy.
Other ways to balance blood sugar
If balancing blood sugar is your goal, there are some key ways to do that! Focus on pairing foods that contain sugar with protein, fiber, and healthy fats, eat at regular intervals, and going for walks after eating are just some of the ways.
Practical Tips for Navigating “Sugar Free”
- Try not to listen to the ‘noise’ of front-of-package labeling. If something is labeled as ‘Sugar Free’, read the ingredient list to see what’s replacing the sugar, or other ingredients in the product.
- Consider whether sugar alcohols or artificial sweeteners have been added – These can affect your digestion and overall health differently than natural sugars.
- Focus on the big picture – Consider the overall nutrient profile of the food, rather than just the sugar content.
In the end, the label “sugar-free” is just one piece of information when it comes to making healthy food choices. While it may seem like a shortcut to better health, it’s essential to look beyond the label and consider the overall nutritional value of the foods we eat.
Remember, some of the most nourishing foods contain natural sugars, and avoiding sugar altogether might lead to missing out on key nutrients and the joy of eating.
The key to a healthy diet isn’t about cutting out sugar entirely, but rather finding balance, listening to your body, and enjoying a variety of foods that make you feel good. So, rather than fixating on sugar-free options, focus on the bigger picture—one that includes a diverse, nutrient-rich diet, and a healthy relationship with food.
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