3 Sugar

In the quest for healthier eating habits, the role of sugar and its alternatives in our daily snacks has come into sharp focus. Sugar, known for its irresistible sweetness, has prompted a growing interest in sugar-free snack options. These alternatives, often marketed as healthier choices, can seem appealing at first glance. However, it’s important to tread cautiously, as not all sugar-free snacks are created equal. Surprisingly, some of these seemingly innocent treats can inadvertently lead to weight gain and other health issues.

We spoke with Mary Sabat, MS, RDN, LD, to learn about the three sugar-free snacks we should avoid to lose weight. Sabat revealed that sugar-free cookies with high fat content, sugar-free candies with sugar alcohols, and sugar-free granola bars with high carbohydrate content are the ones you want to stay away from.

Sugar-free cookies, while appearing as a guilt-free indulgence, can sometimes harbor a hidden adversary: high fat content. To compensate for the absence of sugar, manufacturers often turn to increased amounts of fats and additives to maintain taste and texture. Unfortunately, these fats can contribute significantly to the calorie count of the snack.

"These cookies might lack fiber and protein, which are important for promoting satiety and reducing overall calorie intake. When people consume such snacks, they might not feel as full and satisfied, leading to overeating and eventual weight gain," Sabat explains.

Sugar-free candies that utilize sugar alcohols as a sweetener might seem like a perfect solution for those seeking a healthier treat. However, it's important to be mindful of their potential impact on weight. Some individuals might experience cravings triggered by the sweet taste of these candies, potentially leading to overconsumption.

"Certain sugar-free candies use sugar alcohols like sorbitol, maltitol, and xylitol as sweeteners. While these sugar alcohols have fewer calories than regular sugar, they can still contribute to weight gain. They also disrupt normal gut bacteria which can be associated with weight gain," Sabat states.

Sugar-free granola bars, marketed as a smarter snacking option, can reveal an unexpected twist: a high carbohydrate content that could potentially influence weight management. In the quest to replace sugar's sweetness, manufacturers often ramp up the carbohydrate quotient to maintain the bar's palatability.

"Consuming refined carbohydrates can cause rapid spikes and crashes in blood sugar levels, leading to increased hunger and potential overeating. Additionally, if the granola bars lack adequate protein and fiber, they might not provide sustained energy or promote satiety, leading to excessive calorie intake and weight gain over time," Sabat notes.