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On snack packaging, you can find various claims about sugar, which can be very confusing. What do ‘no sugar’, ‘no refined sugar’, and ‘no added sugars’ actually mean, and what is the difference?
You might be guided by these claims and end up thinking you have chosen a healthy snack, but is that really the case?
First and foremost, we want to emphasize that not all sugars are bad for us. We need sugars as part of a healthy and balanced diet, but the right kinds of sugars. Naturally occurring sugars in fruits and vegetables, for example, belong in a healthy diet, but refined sugars in soft drinks and processed foods, for example, do not.
In this article, we will take a closer look at packaging with the claim “no sugar.” The claims refined sugars and added sugars are discussed in more detail in two separate articles. Here, we would like to give you a brief overview of the main difference so that your search for a healthy snack becomes less confusing:
‘No refined sugars’
When you read on a product that it contains no refined sugars, this means that no refined sugars, such as crystal or cane sugar, have been added to the product.
‘No added sugars’
The claim ‘no added sugars’, on the other hand, means that the product contains no added sugars or mono- or disaccharides, but it can still contain naturally occurring sugars.
‘No sugars’
When a product contains ‘no sugars’, you can be sure that this product contains no more than 0.5 grams of sugar per 100 grams or 100 ml. This rule is also legally established.
No sugar really means no sugar
So what exactly about ‘no sugar’? The biggest difference is that a product without added sugars can still contain naturally occurring sugars, whereas a product labeled ‘no sugars’ truly does not.
A product claiming ‘no sugar’ must not contain more than 0.5 grams of sugar per 100 grams or 100 ml. This claim cannot be displayed on packaging arbitrarily; it is regulated by law. Just like the images above in this blog, the snack from Food2Smile truly contains no sugars.
Although ‘no sugar’ can help you in your search for healthier options, it is not a good idea to follow this claim blindly. Common sense is always necessary because ‘no sugar’ does not automatically mean healthy.
Look at the overall composition
The overall composition of the product is also important. Does it contain other essential nutrients such as dietary fiber, vitamins, and minerals? Our body needs these nutrients to function well and to keep you feeling full longer.
The claim ‘no sugar’ can certainly help guide you in choosing a healthy snack. On top of that, choose as much as possible healthy, nutritious products that are packed with beneficial nutrients for your body, such as vegetables, fruit, nuts, seeds, and kernels. This way, you can be sure you are giving your body the building blocks it needs to function optimally and get the most out of your healthy break.