Latest news with #sucralose
Yahoo
3 days ago
- Health
- Yahoo
A Dietitian Reveals the Truth About Sugar-Free Candy
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."When you walk down the candy aisle, it's hard not to notice the array of sugar-free treats promising all the sweetness with none of the sugar. Whether you have a type of diabetes or are simply cutting added sugar. Maybe you've wondered: Are these candies too good to be true? What's really inside those shiny wrappers, and are they really 'better-for-you?' 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. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
CNET
12-05-2025
- Health
- CNET
The Truth Behind Artificial Sweeteners and Other Risks to Consider
Last March, a new study published in the Nature Metabolism journal concluded that artificial sweeteners, like those in diet soda, can make you feel hungrier. The findings state that sucralose, the artificial sweetener studied, "can affect key mechanisms in the hypothalamus responsible for appetite regulation, and that indulging fair amount of artificial sweeteners may "ultimately influence appetite regulation and metabolic responses over time." The latest research on sucralose isn't the first to suggest that sugar substitutes don't always lead to healthier outcomes. In August of 2024, Cleveland Clinic research found a link between erythritol -- a sugar substitute in many baked goods and sweets -- and a potentially higher risk of cardiovascular events like a stroke or heart attack. Published in Arteriosclerosis, Thrombosis and Vascular Biology, the study found that erythritol had a blood-clotting effect, unlike glucose found in regular sugar. Erythritol is a sugar alcohol used as a low-calorie sugar substitute. Though it occurs naturally in some fruits, it's added to foods in much higher amounts. It's also different from other sugar substitutes like aspartame or sucralose. While the study was small and does not prove causation, its findings are important because of how commonly artificial sweeteners and low-calorie sugar substitutes are touted as the healthier option -- particularly to people and who may already be at a higher risk for heart disease. They've also gained some popularity as a keto-friendly option. The findings add to similar existing research on erythritol and cardiovascular risk done by the clinic which was published in Nature Medicine in 2023. Artificial or low-calorie sweeteners like erythritol are often added to foods like baked of this recent news follows the 2023 advice from the World Health Organization to not use sugar substitutes as a means for long-term weight control or management, as it doesn't tend to work. "Many professional societies and clinicians routinely recommend that people at high cardiovascular risk – those with obesity, diabetes or metabolic syndrome – consume foods that contain sugar substitutes rather than sugar," Dr. Stanley Hazen, senior and corresponding author of the newer erythritol study and chair of Cardiovascular and Metabolic Sciences in Cleveland Clinic's Lerner Research Institute, said in Cleveland Clinic news release. "These findings underscore the importance of further long-term clinical studies to assess the cardiovascular safety of erythritol and other sugar substitutes." The Centers for Disease Control and Prevention advises people to approach sugar substitutes the same way they should approach real sugar: with moderation. The difference, though, is that low-calorie or zero-calorie sweetener options have different health benefits and risks than regular sugar. And because sugar substitutes or artificial sweeteners come in such different forms, it makes the health benefit-risk profile even harder to pin down. Here's what to know. nortonrsx/Getty Images Types of alternative sweeteners Before diving into sugar versus sugar alternatives, it's helpful to know what alternative sweeteners actually are -- there are three types of alternative sweeteners, all with their own uses, benefits and drawbacks. Artificial sweeteners are what most people typically think of when considering sugar alternatives: Splenda (sucralose), Sweet'N Low (saccharin), Equal (aspartame) and Sweet One (acesulfame K). Another, called Newtame, uses a less popular sweetener called neotame. These sweeteners can be 200 to 700 times sweeter than table sugar (sucrose) and they have zero calories, which is why they're called non-nutritive sweeteners. The only exception is aspartame, which does have calories, but the amount is often considered negligible because you need very little aspartame to achieve an intensely sweet taste in foods and drinks. Sugar alcohols are a type of carbohydrate that occurs naturally in plants, but they can also be man-made in labs. Most sugar alcohols are processed from sugars and starches through a chemical manufacturing process. They do contain some calories, although not as many per gram as sugar. Some sugar alcohols you may have seen on food labels include sorbitol, erythritol, maltitol and xylitol: They're really common in sugar-free gum, protein bars, low-calorie ice cream and other processed foods, especially diet foods. You can also find some sugar alcohols in dental products, like toothpaste and mouthwash. They're called sugar alcohols because their chemical structure resembles both sugar and alcohol, but despite the name, these low-calorie sweeteners don't contain ethanol, the type of alcohol that leads to intoxication. Novel sweeteners include newer sugar alternatives that are difficult to place in the above two categories. The most recognizable example: stevia. Stevia, or rather stevia extract, is a popular plant-based sweetener with almost no calories. It doesn't have a chemical structure like artificial non-nutritive sweeteners, nor sugar alcohols -- so it hovers in novel sweetener limbo. Other novel sweeteners include monk fruit extract (a zero-calorie sweetener that comes from a fruit native to China) and tagatose (an artificial sweetener that is actually less sweet than table sugar). The Food and Drug Administration considers all of the above sugar alternatives as "high-intensity sweeteners," and they all come with several pros and cons. Benefits of sugar alternatives Sugar alternatives may be one of the most scrutinized food additives around. Like any food additive, they must be authorized for consumption in the US by the FDA. The FDA currently recognizes many sugar alternatives as safe to eat, and research suggests that they can offer health benefits, especially when used for specific purposes, such as keeping diabetes under control. Could potentially help with (short-term) weight loss or maintenance If you're looking to curb your calorie intake to lose weight, but don't want to give up sweet foods and drinks, sugar substitutes are an easy first tool to try: You get the taste you desire, but without the calories. But recent research has reanalyzed this logic and suggests that alternative sweeteners may not always help with weight loss efforts (more about this under drawbacks on alternative sweeteners below). But for people who are cognizant of their overall food and drink consumption, low- or zero-calorie sweeteners may aid in weight loss. In 2023, the WHO put out a statement saying that nonsugar sweeteners like aspartame, sucralose and stevia shouldn't be used for longterm weight control. (The WHO says this does not apply to low-calorie sugars or sugar alcohols.) If you are trying to lose weight, it's important that you don't inadvertently replace these calories elsewhere. Having a diet sweet tea instead of a regular sweet tea, for example, may lead you to eat more calories because you "saved" some by drinking the diet beverage. Read more: Can Diet Sodas Cause Cancer? Making Sense of the WHO's Aspartame Classification Help to keep blood sugar under control Sugar substitutes can help people with diabetes satisfy cravings without causing rises in blood sugar like real sugar does. A 2012 statement from the American Heart Association and American Diabetes Association says that non-nutritive sweeteners can help people reduce their sugar intake and overall calorie intake when used with good judgment, although the benefits won't apply if you overcompensate and get too much sugar from other foods. If you have diabetes, talk with your doctor about which sugar substitutes or sweeteners you should look for on food labels so you can satisfy your sweet tooth safely, taking your whole health history into account. Good for oral health If one thing is for sure, sugar alternatives can help with dental health. Cavities form when bacteria in your mouth ferment sugar, which creates acid. The acid wears down your teeth, eventually breaking through the enamel and causing a cavity. Since sugar substitutes don't contain sugar, they can help prevent the tooth decay process. Read more: Can Prebiotic Soda Hurt Your Teeth? Here's what Experts Say Sugar alternative drawbacks Equal is another popular alternative sweetener. The original version uses aspartame, a non-nutritive sweetener that's been scrutinized for decades because of reported side effects, such as digestive symptoms. The science on aspartame and potential side effects is still conflicting, and the WHO labeled it as possibly carcinogenic in 2023. Equal Non-nutritive sweeteners, sugar alcohols and novel sweeteners definitely have their advantages, as evidenced above. They have potential pitfalls, too -- not everything about those colorful calorie-free packets is so sweet. May disrupt your gut health Research has shown that some artificial sweeteners (saccharin and sucralose), as well as stevia, can change the composition of your gut. If sweeteners reduce the number of good bacteria and hamper the growth of good bacteria, you may wind up with an imbalanced gut, which can lead to symptoms like cramping, gas and bloating. This 2019 review of studies suggests that some sweeteners can have negative effects while others, specifically sugar alcohols, may have positive effects. Research in animals has also shown negative changes to gut bacteria after consumption of artificial sweeteners, though more research is needed in humans to determine the true long-term effects of sugar alternatives on gut health. Can cause digestive upset Whether or not sweeteners disrupt your gut microbiome, they are known to cause unpleasant digestive symptoms. Most of this evidence is anecdotal, beginning decades ago with complaints about cramps after consuming aspartame. Though more studies are needed to determine the relationship between alternative sweeteners and digestive distress, research does note that some digestive symptoms may be due to changes in the gut bacteria or the way that alternative sweeteners move through your digestive tract. For now, it's best to monitor your symptoms, if any, when you consume different sweeteners (and stay away from the ones that cause distress). Can actually increase cravings for sweets Alternative sweeteners may have few or zero calories, but that doesn't mean your sugar cravings will stop. Research points out that the desire for sweet foods doesn't depend on the origin of the sweetness, and that people can develop cravings for sweet foods even in the absence of calories, likely because that combination -- sweet taste and zero calories -- confuses your body and disrupts appetite regulation. In one eyebrow-raising animal study, rats were allowed to choose between saccharin-sweetened water and intravenous cocaine, and the vast majority (94%) chose sweetened water. The authors note that the same preference was observed with sugar-sweetened water, so it can't be said that artificial sweeteners are more addictive than sugar -- just that sweetness in general can be highly addictive. Linked to longterm weight gain Some research suggests that artificial sweeteners, despite having few or no calories, may lead to weight gain when consumed frequently over time. One study even showed that drinking artificially sweetened soda coincided with an increase in waist circumference nine years later. Another found that people who used non-nutritive sweeteners had a larger increase in BMI than people who didn't consume non-nutritive sweeteners at an eight-year follow-up, except among people who exercised regularly. The reasoning behind this isn't clear, but researchers think it may have to do with metabolic changes induced by alternative sweeteners or because of compensatory behavior -- that is, thinking things like, "I drank a diet soda so I can have extra cake." The takeaway A little bit of sugar won't hurt you, especially in the form of fruit. If you have a medical condition that may be affected by sugar intake, talk to your doctor about consuming proper portions. Getty Images The current consensus is that scientists just don't know enough about the long-term effects of sugar alternatives -- artificial sweeteners, sugar alcohols or novel sweeteners -- to make definitive claims, or whether sugar or alternatives are better in the long term. Both sugar and sugar alternatives are OK to eat in moderation -- what truly matters is that you make smart food choices based on your current health status and medical conditions, as well as how sugar or alternative sweeteners make you feel. After all, food is meant to be enjoyed. It's probably a good idea, for example, to stay away from sugar alcohols if you get the laxative effect. Likewise, you may want to limit table sugar if you tend to get sugar headaches or if you have diabetes. But on the tails on more research on cardiovascular risk and one sugar substitute, it's best to speak with your doctor about which sweeteners to choose if you do buy a lot of food marketed for dieting, low-calorie or sugar-free options. If you're worried about the harmful effects of either -- sugar or alternatives -- a good rule of thumb is that whole food is usually better. Choose an apple over apple juice; choose fresh-squeezed lemonade over a zero-calorie lemonade mix; choose homemade granola over store-bought. Most of all, choose whatever best suits your health needs and makes you happy.
