When it comes to "no sugar added" foods and drinks, they aren't always as blood sugar-friendly as they seem. While they may contain no added sweeteners, many still contain naturally occurring sugars and carbohydrates that can affect glucose levels. Here, we'll go over more details on what "no sugar added" really means and how to read nutrition labels correctly as part of a comprehensive diabetes care plan.
Quick Overview: The Truth About “No Sugar Added” Foods and Blood Sugar
- "No sugar added" does not necessarily mean a food is sugar-free or blood sugar-friendly.
- Many no-sugar-added foods still contain carbohydrates and natural sugars that can raise blood glucose levels.
- Checking total carbohydrates, fiber, serving sizes, and ingredients is often more important than focusing on sugar alone.
- Foods such as fruit juice, dried fruit, granola, and applesauce may affect blood sugar even without added sugars.
- Choosing foods rich in fiber, protein, and healthy fats can help support better blood sugar management.
What Does “No Sugar Added” Mean?
When you see labels for products that have "no sugar added," it can make it seem like it won't affect your blood sugar. However, that's not always the case. According to the Food and Drug Administration (FDA) labeling guidelines, foods labeled "no sugar added" cannot contain sugars or sugar-containing ingredients that are added during processing. This means manufacturers cannot add ingredients such as table sugar, honey, syrup, or other sweeteners to the product.
However, it doesn't mean the food contains no sugar at all. Many foods naturally contain sugars, including fruit, milk, and some vegetables. As a result, a product can still contain significant amounts of naturally occurring sugar while legally carrying a "no sugar added" label.
For example, a container of applesauce made entirely from apples may be labeled "no sugar added" even though it still contains natural fruit sugars that can affect blood glucose levels.
“No Sugar Added” vs. “Sugar-Free” vs. "Unsweetened"
When it comes to blood sugar control, trying to differentiate between all the different terms can make things challenging. Moreover, many terms are often confused, but they mean different things. For example:
- No sugar added: No sugars were added during processing, but the product may still contain naturally occurring sugars.
- Sugar-free: The product contains less than 0.5 grams of sugar per serving, including both added and naturally occurring sugars.
- Unsweetened: Generally means that no sweeteners have been added to enhance the taste of a product.
To help manage your blood sugar, it's important to pay close attention to the nutritional labels of foods instead of relying on potentially misleading marketing. If you're not sure about different sugars and sugar substitutes and their effect on blood sugar, working with a registered dietitian can help.
Common No Sugar Added Foods That May Affect Blood Sugar
Several "healthy" foods can cause blood sugar spikes, regardless of whether you have type 1 or type 2 diabetes or not. These are often processed foods that contain high amounts of sugar naturally, thus allowing manufacturers to label them as "no sugar added." Some of these foods with the highest impact on blood glucose levels include:
- Fruit juice
- Applesauce
- Fruit cups
- Dried fruits, such as raisins, dates, and apricots
- Yogurt
- Smoothies
- Ice cream and frozen desserts
- Breakfast cereals
- Granola
- Protein bars
- Snack bars
- Oatmeal packets
- Fruit spreads and jams
- Flavored milk products
- Sports and nutrition drinks
Although you don't have to avoid these foods completely, it's important to note that they may raise your blood sugar.
How to Read Food Labels Beyond the “No Sugar Added” Claim
Foods without added sugars can still contain carbohydrates and naturally occurring sugars that affect blood glucose levels. If you have diabetes or are trying to manage your blood sugar, it's important to look beyond marketing claims and understand what the nutrition label indicates.
Start With Total Carbohydrates
The most important number for many people with diabetes is the total carbohydrate content. Carbs, including starches, natural sugars, and added sugars, are broken down into glucose and can spike blood sugar levels.
A food may contain little or no added sugar but still be high in carbohydrates. For example, no sugar-added applesauce, fruit juice, or dried fruit can contain enough carbohydrates to significantly impact blood glucose.
Check the Fiber Content
Fiber is a type of carbohydrate that the body doesn't fully digest. Foods that are higher in fiber often cause a slower, more gradual rise in blood sugar compared to low-fiber alternatives.
When comparing products, look for options that contain several grams of fiber per serving. Whole fruits, legumes, nuts, seeds, and whole grains are often better choices than heavily processed foods marketed as "healthy." Foods high in protein can also help with reducing spikes in blood sugar, as they can slow the digestion of sugary foods or foods with high amounts of carbohydrates.
Look for Sugar Alcohols and Alternative Sweeteners
Many no-sugar-added products use sugar substitutes to improve taste. Common examples include stevia, monk fruit, erythritol, xylitol, and sorbitol. These ingredients may have less impact on blood sugar than traditional sugar, but their effects can vary from person to person. Some sugar alcohols may also cause digestive discomfort when consumed in large amounts.
If you're trying to sweeten beverages like coffee drinks or baked goods, there are a few sweeteners that are zero-calorie and may have less of an impact on your blood sugar than regular sugary foods and drinks. However, it's important to try them in moderation and see how your body responds. These include artificial sweeteners such as saccharin, sucralose, and aspartame. If you have any questions or concerns about these products, it's best to talk to your doctor or your diabetes specialist.
Review Serving Sizes Carefully
A product may appear low in carbohydrates or sugar until you look at the serving size. Many packaged foods contain multiple servings, even if the package looks like a single portion.
For example, a no-sugar-added snack may contain 15 grams of carbohydrates per serving, but if the package contains two servings and you eat the entire package, you'll consume 30 grams of carbohydrates. This can, ultimately, lead to high blood sugar.
Compare Similar Products Before Purchasing
Don't assume a no-sugar-added product is automatically the best option. Take a moment to compare labels between similar products. In some cases, a product labeled "no sugar added" may have a similar amount of carbohydrates as the regular version.
Best “No Sugar Added” Foods for Blood Sugar Management
The best foods are those that help you regulate blood sugar levels while leaving you feeling satiated. These are typically nutritious and rich in fiber, protein, and healthy fats with relatively few refined carbohydrates. So, if you're focusing on managing blood sugar, add foods like the following to your diet:
- Plain Greek yogurt: High in protein and lower in carbohydrates than many flavored yogurts.
- Nuts and seeds: Provide healthy fats, fiber, and protein with minimal impact on blood sugar.
- Unsweetened nut butters: Peanut, almond, and other nut butters can help promote satiety and slow digestion.
- Fresh vegetables: Most non-starchy vegetables are naturally low in carbohydrates and contain valuable nutrients.
- Whole fruits: Despite containing natural sugars, fruits also provide fiber, vitamins, and antioxidants. Berries, apples, and citrus fruits are particularly popular choices.
- Unsweetened applesauce: A better alternative to sweetened varieties when consumed in appropriate portions.
- No sugar-added canned fruit packed in water or its own juice: Can be a convenient option when fresh fruit isn't available.
- Unsweetened oatmeal: A source of fiber that may help support more stable blood sugar levels than many sugary breakfast cereals.
- Legumes and beans: Rich in fiber and protein, making them a satisfying carbohydrate choice.
- Low-sugar protein bars: Some protein bars with no added sugar can be useful snacks, though it's still important to check the total carbohydrate content.
- Unsweetened beverages: Water, sparkling water, unsweetened tea, and black coffee can help you stay hydrated without adding extra sugar.
- Cheese and cottage cheese: Naturally low in carbohydrates and often helpful for balancing meals and snacks.
Focus on Total Carbohydrates, Not Just Sugar
When it comes to blood sugar management, the phrase "no sugar added" doesn't typically provide enough information on food items. While these products may contain less added sugar than traditional alternatives, they can still contain natural sugars, starches, and other carbohydrates that affect blood glucose levels. That's why it's important to look beyond front-of-package claims and pay attention to the nutritional labels when trying to make healthier choices.
To help you manage blood sugar levels and overall health, Byram Healthcare offers a wide selection of diabetes products from leading manufacturers. Contact us today to learn more.
