Most of the things we eat and drink contain at least a small amount of sugar and fat. Since fat and sugar substitutes have been introduced, the number of options has grown, but if you are concerned about the safety of some of these substitutes, there are foods and beverages naturally free of sugar and fat that you can incorporate into your diet.
Food Labels
Since the Federal Food, Drug and Cosmetic, or FD and C, Act was passed in 1938, the FDA has been regulating food labels and limiting the types of claims that a product's manufacturer is allowed to make. The FDA does not use relative comparisons to call something "light" or "lean" -- rather, it imposes specific figures that a food manufacturer must meet in order to market a product using certain words.
Sugar Free
According to FDA rules, as outlined by Ohio State University's Medical Center, a food item may be labeled as sugar free as long as it contains less than 1/2 gram of sugar per serving. OSU adds that a variety of different forms of sugar fall into that category, including sucrose, dextrose, fructose, dextrin, high fructose corn syrup, glucose, lactose, mannose, carob powder, honey and molasses.
Fat Free
In order to qualify as a fat free food or beverage, a product must contain less than 1/2 gram of fat and no more than 2 grams of saturated fat per serving. Animal fats, partially hydrogenated oils, fats from animal proteins including dairy products, palm and coconut oil are all sources of saturated fats.
Examples of Truly Sugar Free Foods
If you want to eat sugar-free foods that are not full of a sugar substitute, the FDA lists dozens of food items as containing 0 grams of sugar. Among these are meats and poultry including chicken, turkey, pork and beef, fish, teas, club soda and black coffee. Fruits and vegetable do contain varying amounts of sugar, but those with the lowest include spinach, alfalfa sprouts, radishes, parsley and avocados.
Examples of Truly Fat Free Foods
Similarly, there are fat-free versions of many food products available, but it you want to eat foods that are naturally devoid of dietary fat, the FDA lists some of them. Radishes, notably, contain no fat and no sugar. Many beverages, including beer, table wine and teas, contain no fat; neither do sugars and sugary candies such as gumdrops and hard candy.
References
- U.S. Food and Drug Administration: Federal Food, Drug, and Cosmetic Act (FD&C Act)
- Ohio State University Medical Center: Making Sense Out of Food Labels
- USDA National Nutrient Database for Standard Reference, Release 23: Sugars
- USDA National Nutrient Database for Standard Reference, Release 23: Totl Lipids
Member Comments