Sugar Free Products and Weight Loss
Many sugar-free and reduced-sugar products crowd the shelves at grocery stores. Should you buy these items if you are trying to lead a healthier lifestyle or lose weight? Keep in mind that in order to win the weight loss battle, a calorie deficit must be created. Whether this is accomplished through reduced portion sizes, healthier choices, increased exercise, or ideally a combination of these decisions, you should become more informed of the ongoing debate of the role of sugar free products in your diet. While sugar free products may help in individuals on specific diets, we are understanding that such products may not be the healthiest choice as it may lead to overeating and consumption of empty calories.
It is important to note that "sugar-free" does not mean "carbohydrate free" nor does it mean "reduced calorie." Sugar on the nutrition fact label refers to simple carbs found naturally in foods and any additional sugars added for sweetness. Total carbohydrate will include dietary fibers, sugars, and sugar alcohols. It is not truly sugar-free when a food claims to be sugar-free but contains 15 grams of carbohydrate. Each gram of sugar or carbohydrate contains 4 calories. Many sugar-free foods contain as many, or more, carbs and calories as "regular" versions.
One reason sugar-free foods may contain increased calories compared with regular versions is due to added fat. In order to make up for the loss of flavor, food manufacturers often choose to add more fat for the food to taste richer. Compared to carbs, fat has 9 calories per gram which increases the overall caloric content of the food product.
Sugar alcohols in combination with artificial sweeteners are added to sugar-free foods to provide comparable taste. While sugar alcohols contain fewer calories than regular sugar, they are not completely absorbed into the blood stream and may cause gastrointestinal distress in the form of bloating, diarrhea, and excess gas. This can particularly cause problems after gastric bypass surgery due to increased risk of "dumping syndrome." Sugar alcohols will be included in the ingredient list. Look for the following common sugar alcohols: mannitol, sorbitol, and xylitol. An easy way to identify a sugar alcohol in the ingredient list is by the ending -ol.
Let's evaluate some specific sugar-free product categories.
- Sugar free cookie and candy products typically have fat replacing the sugar. For example: Five bite size sugar free peanut butter cups contain approximately 180 calories, 13 grams of fat, 27 grams of carbs and the sugar alcohol lactitol. The original candy has the same amount of calories but 3 grams less fat.
- Sugar free or no sugar added ice cream offers minimal benefit over traditional versions. The products are still made from milk, which contains the natural sugar lactose.
Consuming sugar free product does not necessarily mean weight loss. Some studies show that these products may encourage you to eat more than you would if item was sweetened naturally. According to research, when you eat sugar-free items, your body's natural ability to count calories based on a food's sweetness is compromised which may cause you to consume excess calories.
In order to satisfy your sweet tooth consider reaching for naturally sweetened whole foods such as fruits including apples, blueberries and raspberries which can help satisfy your hunger and provide plenty of nutrients and vitamins. Sugar-free items are not only empty in calories but tend to lack nutrients. If you're still looking for a sweet treat, you may be better off having a small portion of the real food than the sugar-free version.
Your best bet is to carefully scrutinize all food labels and when comparing sugar free with the regular version evaluate the calories per serving. It may be beneficial to eat the regular product but to carefully watch portion sizes.
Sources:
- http://www.realage.com
Images:
- http://www.slimdynamics.com/
- http://nhstateprisonorder.com/osc/images/Milk%20Peanut%20Butter%20Cups.jpg
- http://diet-info.org/news/how-to-make-atkins-sugar-free-jello