The Truth About ‘Diabetes Friendly’ and ‘Sugar-Free’ Treats

Why these labels can be misleading

Many sugar-free products still contain a similar amount of total carbohydrates as regular versions— and it is the total amount of carbohydrate that will have the biggest impact on your blood glucose levels.

How do they compare?

Here’s a breakdown comparing the carbohydrate content and cost of some sugar-free vs regular versions of popular foods.

The bold marketing and health claims on these labels can give the impression that the product is somehow healthier or “safe” for people with diabetes. However, here are some reasons why this may not be the case:

1. They still raise your blood sugar
   Many sugar-free lollies and chocolates are made with sugar alcohols like maltitol, sorbitol, or xylitol. These are lower in sugar, but they still contain carbohydrates — and therefore if eaten in excess will still have a significant impact on blood glucose levels.
2. They often have more fat or kilojoules
   When the sugar content is reduced, this is often replaced with fat, especially saturated fat, to make them taste creamy or rich. This can increase your overall energy intake, lead to weight gain and may have a negative impact on your heart health and cholesterol.
3. They cost more
   Sugar-free versions are often significantly more expensive than regular versions. You might be paying twice as much for a product that isn’t better for your blood glucose levels.
4. They may encourage overeating
   Because the label says “sugar-free,” people may feel it’s okay to eat more. But just like regular treats, eating too much can still spike your blood glucose — and cause tummy upset too. Sugar alcohols can cause bloating, gas, and diarrhoea if eaten in large amounts.

Try mindful eating instead

Rather than relying on “sugar-free” or “diabetes” variety labels, try this approach:

1. Choose what you truly enjoy and savour it! 
   Eat without distraction enjoying the smell, taste and texture.
2. Slow down!
   Eat slowly and really taste it. You might find a few bites is all you need to feel satisfied.
3. Watch your portions.
   Put your treat on a plate or bowl — not straight from the pack — so it’s easier to stick to a small amount.
4. Check your blood glucose response.
   If you monitor your BGLs, take note of how different foods affect you. That way you can make choices that suit your body.

Final thought

Sugar-free or “diabetes friendly” snacks might sound like the safer option, but they aren’t always better for your blood glucose — or your budget. Many contain similar carbs, more fat, and cost more money, with no clear benefit to blood glucose control.

Instead, focus on eating the foods you love — with awareness, moderation, and mindfulness.