Diwali special: Are sugar-free sweets better?

Diwali special: Are sugar-free sweets better?

Diwali celebrations are incomplete without sweets. Going from one house to the other, gorging on delicacies can throw your fitness goals off gear by a good few weeks. It can also lead to health problems if you suffer from conditions like diabetes, hypertension, etc. In order to put a stop to this, many opt for sugar-free sweets. But are they any better? What are they made of? We ask nutritionist Naini Setalvad and diabetologist Dr Rajiv Kovil to shed some light on sugar-free sweets.

In order to understand the need for going sugar-free, we first need to learn why white sugar is bad for our body. White sugar has loads of empty calories and is a nutrient robber unlike natural sugars found in fruits, dry fruits, jaggery, etc. Another important reason to stay away from sugar is due to the damage it does to the teeth. 

While natural sugars are healthy, the amount that one can consume every day depends on every individual's health parameters. Consuming one or two fruits in the day is not bad. But  there  is  so  much  hidden  sugar  in  many  of  the  products  we  consume – it's  quite common  to  have  sugar  in  breads,  biscuits  as  well  as  in  vegetables,  salads,  ketchup,  sauces,  soups, jams, pickles, chutneys, salad dressings, raita  even  upma  and  poha.

How are sugar-free sweets better than ones made of natural or white sugar?

According to Dr Kovil, sugar-free foods should contain less than 0.5 g of sugar per serving. These are beneficial for people who have a sugar addiction and crave sugar, diabetic or weight conscious people. You can satisfy your hunger for sweets with fewer calories. In this way, you'll be able to maintain and control your weight while still enjoying the treats that you love. It does not cause a sudden rise of blood sugar levels.

What are sugar-free sweets made of?

Sugar-free sweets aren't made using white sugar. They either have natural sugars like honey, dates, figs, raisins, brown sugar, prunes, etc; or contain artificial sweeteners.

Why are artificial sweeteners better?

Says Naini, 'Natural sugars have calories and can raise blood sugar levels so they aren't that suited for weight watchers or people who are prone to diabetes and heart disease. On the other hand, a sweetener like sucralose is derived from sugar but it does not contain any calories. This makes it a safer choice.'

The five types of artificial sweeteners which have been approved by the US FDA are:

SucraloseSaccharinAspartameNeotameAcesulfame potassium

It is best to consult with your doctor and dietician on the acceptable limit of consumption of these sweeteners even though they are calorie-free.

Can diabetics too consume sugar-free sweets?

'Experts now believe that diabetics can substitute small amounts of sugar for other foods which contain carbs and still maintain their blood sugar levels. You need to limit the amount of servings and monitor how much carbs you eat in total in a day to keep a check on your level. Swapping regular sweets with sugar-free ones is a good idea' advises Dr Kovil.