According to the American Diabetes Association many foods labeled “sugar free” will raise your blood sugar level. They can still have plenty of carbohydrates from starches, fat, and fiber. You should also pay attention to sugar alcohols such as sorbitol and xylitol. They add sweetness with fewer carbohydrates than sugar, but may still have enough carbohydrates to raise your blood sugar level.
Sugar alcohols are one type of reduced-calorie sweetener. You can find them in many foods including, candies and chewing gum labeled as “sugar-free” or “no sugar added.” Sugar alcohols provide fewer calories than sugar and have less of an effect on blood sugar than other carbohydrates.
Examples of sugar alcohol are:
Erythritol
Glycerol (also known as glycerin or glycerine)
Hydrogenated starch hydrolysates
Isomalt
Lactitol
Maltitol
Mannitol
Sorbitol
Xylitol
Even though they are called sugar alcohols, they do not contain alcohol.
When you’re considering foods with low- or reduced-calorie sweeteners, always check the Nutrition Facts on the label. Many of the food products containing these types of sweeteners still have a significant amount of carbohydrate, calories and fat, so never consider them a “free food” and always check the label. By comparing the calories in the sugar-free version to the regular version, you’ll see whether you’re really getting fewer calories.
You’ll also want to compare the fat content of the labels. There is often more saturated and or trans fat in sugar free products.
At Cheryl Farley Wellness we encourage eating whole foods produced by nature. Eat the rainbow – foods with vibrant color and filled with flavor will leave you feeling full and satiated without counting carbohydrate exchanges or calories. Our successful program will help guide you to optimal health.