A Dietitian Reveals the Truth About Sugar-Free Candy
As a dietitian, I'm here to peel back the label and get honest about the truth about sugar-free candy. If you've ever been curious about the ingredients, how they affect your body, or how to separate fact from fiction, here's everything you need to know about the type of food.
What is sugar-free candy, and is sugar-free candy truly sugar-free?
Sugar-free candy is exactly what it sounds like: Sweet treats made without traditional sugar. Instead of using sugar, these candies typically rely on alternative sweeteners like stevia, erythritol, or sucralose to deliver that familiar sweet taste. They're often favored by people looking to cut back on their sugar intake, whether for health reasons like managing blood sugars or simply for reducing calorie consumption. You'll find sugar-free versions of everything from chocolates to gummies, all designed to satisfy a sweet tooth without the added sugar.
But here's the kicker. 'Sugar-free' doesn't always mean a total absence of sugar. The term is regulated, and sugar-free candy can contain tiny amounts of sugar as long as it's under 0.5 grams per serving. Additionally, while these candies skip traditional sugar, they sometimes include sugar alcohols or other sweeteners, which may still affect your body differently. For example, sugar alcohols often have a lower impact on blood sugar compared to regular sugar, making them appealing for people watching their glucose levels. However, eating too much can sometimes cause digestive issues like bloating, gas, or even diarrhea in some individuals. For most people, they're a helpful option for enjoying sweets in moderation, but it's important to read labels carefully to understand exactly what you're getting.
It's important to note that sugar-free candy doesn't always mean it's free of carbohydrates. For example, Werther's Original Sugar-Free Hard Candies contain 14 grams of carbohydrates per serving, even though they contain zero sugar. Not all carbohydrates used as ingredients are considered a sugar, and may impact blood glucose levels.
What do they put in sugar-free candy?
The sweetness in sugar-free candy comes from several possible substitutes. Here's a closer look at the most common ones:
1. Artificial sweeteners
Artificial sweeteners, like sucralose, aspartame, or saccharin, are popular in many sugar-free products. These compounds deliver a sweet taste without contributing the same number of calories as sugar and typically don't have a significant impact on blood sugar. Because they are much sweeter than sugar, only very small amounts are needed.
Most artificial sweeteners pass through the digestive system with minimal absorption, so their caloric contribution is limited. Some studies have looked at possible effects on gut health and sweet cravings, but research in these areas is still ongoing.
2. Sugar alcohols
Ingredients like maltitol, xylitol, and erythritol are classified as sugar alcohols. They occur naturally in some foods but are often manufactured for use in sugar-free candies. Sugar alcohols are lower in calories than sugar and are only partially absorbed by the body, meaning they may have a less drastic effect on blood sugar.
It's worth noting that eating large amounts of sugar alcohols may cause digestive discomfort, like bloating or diarrhea, because they are not fully absorbed and are fermented by gut bacteria.
3. Other additives
Sugar-free candies can include additives such as thickeners or fats to mimic the texture of traditional candy. These ingredients can influence the final product's calorie and nutrient content, so sugar-free doesn't always mean low in calories or fat.
Reading the ingredient list can help you better understand what's in your sugar-free candy and how it fits within your personal preferences and needs.
Is sugar-free candy good or bad for you?
Sugar-free candy seems like a dream come true for anyone aiming to cut back on sugar. But, whether it's 'good' or 'bad' for you really depends on your individual needs. Here's a quick breakdown to help you decide if sugar-free candy deserves a spot in your snack stash.
Potential advantages
Cutting back on added sugar
If you're managing your sugar intake, sugar-free candy can be a nice alternative for satisfying your sweet tooth without the added sugars of traditional treats. It can be a win for those trying to manage their sugar levels or simply avoid the sugar rush crash. Just remember that sugar-free doesn't always mean calorie-free or carbohydrate-free!
Lower calorie option
Many sugar-free candies have fewer calories than their regular counterparts, making them appealing if you're keeping an eye on calorie consumption. It's a little indulgence that doesn't feel like it's overdoing it.
Better for blood sugar
Unlike regular candy, which can cause blood sugar spikes in some individuals, sugar-free options are less likely to have this effect. This makes them a better choice for those managing diabetes or aiming to maintain steady blood sugar levels. However, it's still important to manage your portion sizes, as overindulging in sugar-free candy may also affect blood sugar.
Potential drawbacks
Digestive issues
Here's the not-so-sweet side: many sugar-free candies use sugar alcohols like erythritol or sorbitol, which may cause bloating or discomfort if you eat too much. It's kind of like your stomach waving a little white flag after one too many pieces.
Still an ultra-processed food with low nutritional value
Don't forget, sugar-free doesn't always mean 'healthier.' These candies are ultra-processed foods and often come with a list of added ingredients like thickeners or oils. Also, just like regular candy, most of the sugar-free options do not contain any vitamins or minerals, so they should be enjoyed in moderation as a treat rather than a nutritious snack.
Sugar-free does not always mean carbohydrate-free
For those watching their carbohydrate intake, sugar-free candy may still contain carbs. So it's important to consult the nutrition label to get the full picture.
Is sugar-free candy good for your blood sugar?
When it comes to blood sugar, sugar-free candy generally has less impact than candy made with standard sugar. This is because the sweeteners used, such as sugar alcohols or non-nutritive artificial sweeteners, are absorbed more slowly or not at all.
The role of carbohydrates
As mentioned previously, not all 'sugar-free' candies are carb-free. Some sugar-free candies, especially those with sugar alcohols like maltitol, still contain carbohydrates that can modestly affect blood sugar. Sugar-free candies may be better for your blood sugar management, but depending on the variety you choose, your sugar-free sweet treat may still impact your blood sugar, depending on the ingredients used to make it and the portion you consume.
Studies on artificial sweeteners vs. sugar
Artificial sweeteners should not cause blood sugar spikes—but there is ongoing research about their potential long-term effects, including possible impacts on gut bacteria or insulin response, but no conclusive evidence for major health risks when consumed in moderation.
Everyone processes carbohydrates and sweeteners a bit differently. If you have specific health concerns, such as monitoring blood glucose or experiencing digestive sensitivity, you may want to pay attention to ingredient lists and portion sizes.
The bottom line
Sugar-free candy can satisfy a craving for something sweet without added sugars, but it's not inherently 'better' or 'worse' than other treats. The truth about sugar-free candy is that it's one option among many, and its value ultimately depends on your unique context, whether that's medical needs, personal taste, or individual response.
A few things to keep in mind:
Read labels: Check for sweetener types and other ingredients so you know what you're getting. And if you are watching your blood glucose, consider the amount of carbohydrates in the sugar-free food you're eating.
Pay attention to your experience: Notice how different sweeteners affect your cravings, digestion, or overall satisfaction.
Enjoy as part of your routine: Including sugar-free candy, like any food, is about choice and balance, not about restriction or 'good' versus 'bad' foods.
At the end of the day, sugar-free candy is just one way to enjoy sweetness in your life. Whether you choose it or not, the most important thing is finding what works best for your body and brings you joy.
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