Do Sugar-Free Snacks Live Up to the Health Hype?   

Do Sugar-Free Snacks Live Up to the Health Hype?

Sugar-free candies coming out of the bag on white background.
Clinical Contributors to this story:
Alaa Hussain, M.D.

Sugar adds sweetness to life, but it can harm your health. Food companies promote sugar-free recipes. But are these snacks good for you? Our expert explains everything you need to know.

Is All Sugar Bad?

Sugar is essential for our bodies in the right amount. When we eat food, our bodies turn some of it into sugar. That sugar fuels our muscles, brain and organs.

If we eat more sugar than our bodies need to function, the extra turns into fat. Too much stored fat can cause health problems like insulin resistance, which increases the risk for type 2 diabetes, elevated cholesterol, high blood pressure and heart disease. Table sugar, honey, fruit sugar, syrup, candy and soda are all sources of simple carbohydrates. Eating fewer simple carbs helps avoid these complications and promotes weight loss. Consistently reducing carbs regulates insulin production, reducing or preventing the overproduction of insulin.

‘Natural’ Sugar vs. Artificial Sweeteners

As its name suggests, natural sugar comes from foods like fruit and dairy. Artificial sweeteners are chemical compounds that look and taste like natural sugars, but our bodies respond differently to them. The terms “natural” and “artificial” may suggest that sugar is healthier than sweeteners.

“The problem with natural sugar is that it enhances insulin secretion by the body,” says Alaa Hussain, M.D., a pediatric endocrinologist at Hackensack University Medical Center.Insulin prevents the breakdown of stored fat. That’s why consuming lots of sugar, especially in the form of simple carbohydrates, leads to excessive weight gain and obesity,” she says. People who have insulin resistance, which is genetically inherited, tend to gain weight if they consume large amounts of sugar.

Another way to regulate your insulin is to add foods with fats, proteins and fiber to your meals or snacks. These nutrients slow carbohydrate absorption and prevent blood sugar spikes.

The Best Sugar Substitutes

Dr. Hussain recommends stevia and Splenda products as healthy sugar alternatives based on research and testing. Both are FDA approved. Stevia is preferable to Splenda because it is a plant-based natural sweetener. Splenda is made from sucralose, a chemically modified sugar 600 times sweeter than table sugar.

However, Dr. Hussain warns, “Be cautious about Splenda, as it still contains about 0.8 grams of sugar. Using too much defeats the purpose.”

More extensive research is still needed to study the possible side effects of long-term use of artificial sweeteners.

Sugar-Free Foods to Avoid

Dr. Hussain suggests skipping drinks with sugar-free sweeteners, like diet soda, until more research proves their safety. These drinks often contain high amounts of artificial sweeteners. If you want something fizzy, try plain sparkling water, which is considered safer, she says.

Likewise, sugar-free candy is better than regular candy. However, it may be high in non-sugar carbohydrates. Enjoy it occasionally, but not often.

Check sugar-free food labels for trans fats, saturated fats and high sodium levels. These can cancel out any health benefits of reduced sugar.

Doctor-Approved, Sugar-Free Snacks

Choose snacks low in carbohydrates—especially if you want to lose weight. “Don’t look at sugar content alone,” Dr. Hussain says. “Focus on total carbs.” The American Diabetes Association suggests the following list of healthy, low-carb snacks:

  • One sugar-free popsicle
  • 10 goldfish crackers
  • One string cheese stick
  • ¼ cup dried fruit and nut mix (without candy or chocolate pieces)
  • Two rice cakes with 1 tablespoon of peanut butter

Find a complete list of smart snacks on the American Diabetes Association website.

Next Steps & Resources:


The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.

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