Sugar-Free vs. Low-Sugar: Decoding Labels for Prediabetes

Label Definitions

Sugar-free means less than 0.5g total sugars per serving, often using stevia or erythritol—strict for prediabetes glucose control.
Low-sugar (or reduced sugar) indicates at least 25% less sugar than the original, but total sugars can exceed 5g/serving from fruits or syrups.
No added sugar allows natural sugars (e.g., in fruit yogurts) without extra sucrose, misleading if totals hit 10g+.

Common Packaging Myths

Many assume sugar-free equals zero carbs, ignoring sugar alcohols like maltitol that raise glucose mildly in prediabetes.
"Low-sugar" biscuits may pack 20g carbs from wheat, spiking post-meal readings despite claims.
Indian mithai labeled "no added sugar" often hides jaggery equivalents, per FSSAI critiques.

Label Reading Guide

Always scan "Total Sugars" and "Carbs" lines first; ignore front-pack claims.

Prediabetes Shopping Tips

Prioritize <5g total sugars per 100g for Indian staples like atta or curd. Opt for stevia-sweetened over sucralose if gut-sensitive.
Test post-meal glucose after new "low-sugar" items like atta laddu to personalize.
Swap: Choose ragi cookies (sugar-free labeled) over low-sugar maida ones for fiber bonus.

Indian Product Examples

• Sugar-Free: Stevia besan ladoo (<0.5g)—safe daily snack.

• Low-Sugar Trap: "Diet" atta (<25% less sugar) with 8g fructose—limit to occasional.

• No Added Sugar Pitfall: Fruit jam (10g natural sugars)—avoid for prediabetes.

Mastering these distinctions prevents unintended spikes, empowering prediabetes reversal through informed choices in Goa markets or online.

1. https://www.artinci.com/blogs/news/decoding-sugar-free-no-added-sugar-and-unsweetened-making-sense-of-food-labels
2. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/difference-between-sugar-free-and-no-added-sugar
3. https://www.linkedin.com/pulse/understanding-added-sugar-vs-sugar-free-labels-natfirstindia-jnknf
   
4. https://brainmd.com/blog/no-sugar-added-vs-sugar-free/
5. https://indianexpress.com/article/lifestyle/food-wine/what-sugar-free-and-no-added-sugar-labels-really-mean-9840579/