Is A Sugar-free Diet Good For You?

You may hear that sugar is bad for your health, or that sugar-free foods are better for you. Many dieters replace sugary foods and beverages with "sugar-free" options. Authors Connie Bennett and Stephen Sinatra of "Sugar Shock!: How Sweets and Simple Carbs Can Derail Your Life -- and How You Can Get Back on Track," believe that sugar is one of the leading culprits in America's obesity epidemic. But is a "sugar-free" diet good for you?

The Role of Sugar

It would be nearly impossible to go on a "sugar-free diet," because all foods have some type of sugar in them. Foods contain calories, which the body converts to glucose, a sugar that your body uses for energy. Calories can come from carbohydrates, fats or proteins. Certain foods naturally have less sugar in them, such as chicken, fish or other protein-rich meats. Nevertheless, all foods contain calories in some form, which provide the body with the energy it needs.

Sugar Substitutes

Sugar substitutes are non-nutritive sweeteners found in "sugar-free" foods. According to MayoClinic.com, the five sugar substitutes approved by the Federal Drug Administration are aspartame, neotame, sucralose, acesulfame potassium and saccharin. All of these sugars are safe enough for pregnant mothers, but there are some concerns over the use of saccharin during pregnancy, according to the American Pregnancy Association. The non-nutritive sweetener may remain in fetal tissue after crossing over the placenta. Additionally, aspartame may not be safe for those who have a liver disease or other metabolic disorder.

Significance

Foods labeled "sugar-free" contain carbohydrates, which is still a form of sugar. Sugar substitutes are not sugars, but rather carbohydrates with structures that resemble sugars. They replace full-calorie table sugars and are a beneficial alternative to sugar for decreasing dental cavities, reducing glycemic response and minimizing caloric intake.

Expert Insight

Instead of going "sugar-free," eat foods that are low in sugar. You can eat sugar in moderation instead of avoiding sweets altogether. The American Dietetic Association recommends eating sweets without all the sugar, such as dark chocolate and fruits that have natural sugars, and avoiding sodas and other sweetened beverages.