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Snack packaging is covered in different claims about sugar, and it can get seriously confusing. What do "no sugar", "no refined sugar" and "no added sugars" actually mean, and what's the difference?
You might let these claims guide you and end up thinking you've picked a nutritious snack, but is that really true?
First of all, we want to point out that not all sugars are bad for us. We need sugars as part of a balanced, nutritious diet — just the right ones. Naturally occurring sugars in fruit and vegetables, for example, have a place in a nutritious diet, while refined sugars in soft drinks and processed foods, for instance, don't.
In this article, we'll take a closer look at packaging with the claim "no sugar". We cover the claims refined sugars and added sugars in more detail in two separate articles. But here's a quick overview of the main difference, so your search for a more nutritious snack gets a little less confusing already:
'No refined sugars'
When a product's label says it contains no refined sugars, it means no refined sugars, like crystal or cane sugar, were added to the product.
'No added sugars'
The claim 'no added sugars', on the other hand, means the product contains no added sugars or mono- or disaccharides, but it may still contain naturally occurring sugars.
'No sugars'
When a product contains 'no sugars', you can be sure it contains no more than 0.5 grams of sugar per 100 grams or 100 ml. This rule is even set down in law.
No sugar really does mean no sugar
So what exactly does "no sugar" mean? The biggest difference is that a product without added sugars can still contain naturally occurring sugars, while a product "without sugars" really doesn't.
A product claiming "no sugar" really can't contain more than 0.5 grams of sugar per 100 grams or 100 ml. This claim can't just be slapped on a package — it's set down by regulations. Just like the images above in this blog, the snack from Food2Smile really does contain no sugars.
Even though "no sugar" can help you in your search for more nutritious options, it's not a good idea to follow this claim blindly. Common sense always applies, because "no sugar" doesn't automatically mean nutritious.
Look at the overall composition
The overall composition of the product definitely matters too. Does it also contain other essential nutrients, like fibre, vitamins and minerals? Our bodies need these nutrients to function well and to keep you feeling fuller for longer.
So the claim "without sugar" can help point you in the right direction when choosing a more nutritious snack. On top of that, go for nutritious, wholesome products packed with useful nutrients for your body as much as possible, like vegetables, fruit, nuts and seeds. That way, you know you're giving your body the building blocks it needs to function at its best, so you can get the most out of your break.