Sugar Free……not really?

By Kim Mendel, RD CDN

The food aisles are packed with foods that boast the slogan Sugar Free…..this can be confusing for many people, especially diabetics because these foods are not completely sugar free. How can this be? These candies and cookies that may seem like a better choice over the original but actually contain sugar alcohols.

These types of sugars: sorbitol, mannitol, xylitol and isomalt are processed to have less sugar but actually are still high in carbohydrates(carbs). The carbs in these foods can come from flour, milk, fruit and for someone trying to control their blood sugar, they need to be counted in their daily intake of carbs. In addition sugar alcohols can cause GI upset for some people, like bloating and stomach pain and companies usually add more salt, fat or chemicals to make these foods appealing to your taste buds.

You may prefer to have the regular version of these sugar free products in smaller portions than to over indulge in the so called sugar free version. Keep in mind that some sugar free foods or no sugar added may contain artificial sweeteners like Splenda, or NutraSweet. Artificial sweeteners do not raise blood sugar but they are chemicals so you may not want to always rely on them.

As always…..moderation is the key to enjoying all foods and treats!

Kim Mendel is a Registered Dietician and Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at km432@cornell.edu