Smart Shopping: What Is Sugar Free vs. No Added Sugar?

July 13, 2024

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For those of us with a sweet tooth, limiting our sugar intake can sometimes feel like an impossible feat. Aside from keeping to the American Heart Association’s recommendation of no more than 36 grams (9 teaspoons) for men and 25 grams (6 teaspoons) for women daily, there’s also having to figure out how much sugar is in the foods we love. It doesn’t help that there are so many terms on food labels — sugar free, reduced sugar, no added sugar — and different types of sugar.

Here’s a look at the major terms you see on food labels, exactly what they mean, and how to tell the difference among them, so you can shop like a pro and keep your sugar intake where you want it.

What does “sugar free” mean?

The Food and Drug Administration regulates how sugar is handled on nutrition facts labels. In order for a brand to use the term “sugar-free,” the FDA has set parameters that one serving must contain less than 0.5 gram of sugars. This regulation also applies for the following terms:

“free of sugar”
“no sugar”
“zero sugar”
“without sugar”
“sugarless”
“trivial source of sugar”
“negligible source of sugar”
“dietarily insignificant source of sugar”

One thing to keep in mind: Just because a product is sugar free doesn’t necessarily mean it’s unsweetened. Brands typically turn to sweetener alternatives, often sugar alcohols (including sorbitol, xylitol, erythritol, isomalt, or maltitol). Sugar alcohols can be a good alternative to sugar, especially for people with insulin resistance or diabetes, because they have fewer calories and minimal impact on blood sugar levels.

“If you struggle with limiting your added sugar intake because you like sweet-tasting foods and drinks, then opting for sugar alcohols instead of real sugar sometimes may be helpful for you,” says dietitian Kaytee Hadley. “However, sugar alcohols can cause unpleasant gut symptoms like cramping, diarrhea, and bloating, so it’s best to introduce them cautiously and in small quantities, especially if you are prone to an upset stomach.”

Also, recent research has linked high levels of erythritol and xylitol with increased risk of heart attack and stroke.

What is considered added sugar?

“Added sugar,” not to be confused with “natural sugar,” is sugar that is added during processing, such as cane sugar, honey, maple syrup, or concentrated fruit juice. Natural sugars, on the other hand, are naturally occurring in the ingredients, most commonly in fruits and dairy products.

To use the “no added sugar” claim, the FDA requires the product be free of any added sugar or any ingredient that contains added sugar that was added during processing or packaging. The same regulations apply for the phrases “without added sugar” and “no sugar added.”

Though the FDA places all forms of added sugar into the same category, there are differences. Unrefined sugars such as maple syrup or honey may carry some benefits, such as trace minerals — but, of course, they’re still forms of sugar.

“Opting for less processed versions is a good idea if you’re going to have added sugar, but don’t be fooled into thinking they’re a health food,” Hadley says. “Moderation is key, and the most important factor is how much added sugar you’re consuming, not necessarily which type.”

What does “reduced sugar” on a food label mean?

Reduced sugar and related terms set by the FDA refer to foods that contain at least 25% less sugar than the standard version of that product. On the packaging, the brand must accompany the claim with a statement that compares the sugar content with the regular version of the product (e.g., “this cookie sandwich contains 25% less total sugar than our regular cookie sandwich”). These parameters also apply to these terms:

“reduced in sugar”
“sugar reduced”
“less sugar”
“lower sugar”
“lower in sugar”

If there’s an option to purchase a product with reduced sugar, odds are it’s a healthier alternative. That being said, it’s important to be mindful of the fact that “reduced sugar” does not necessarily translate to “low in sugar” or healthy.

“A ‘reduced sugar’ snack is a better option than its full sugar counterpart, but it’s still important to pay attention to how much sugar is being consumed either way,” Hadley notes. “For example, the ‘reduced sugar’ option may still have 15 grams of sugar compared to 20 grams in the original. So it’s important to be mindful of portion sizes, and adding fiber or protein to your sugary meal to support your health.”

The bottom line

Seek out “no added sugar” on the label, which means any sugar in the food is naturally occurring. In foods like fruit and dairy products, there’s usually fiber or protein to balance the naturally occurring sugar. Also check nutrition labels to see how much sugar is in each serving of anything you’re eating.

Hadley recommends to her clients that they look for options with fiber and protein to help manage blood sugar, and pay attention to how many grams of sugar you’re eating overall over the course of the day to stay within the recommended guidelines. Keep in mind that there’s often added sugar in foods that aren’t sweet, such as condiments and packaged bread.